The graveyard shift can be demanding on the body. Mainly because it is not a natural environment with how our bodies get rest and recover. 

Insomnia becomes a usual complaint among graveyard shift workers. There are biological reasons behind this but there are ways to help everyone make sure they get adequate rest – no matter what time they fall asleep.

Disrupting the rhythms

Our sleep cycle is driven by two mechanisms in the body – homeostatic and circadian rhythm.

The homeostatic rhythm tells your body that you have been awake too long and need rest. This is known as the sleep-wake drive. Your body naturally wears down because this drive knows the body needs to wind down and recover.

Natural light drives the circadian rhythm. There is a chemical reaction that happens when the body sees light. Body temperature and blood pressure are coupled reactions that help the body wind down in the dark and awake during sunlight.

Jet lag is an example of circadian disruption because it disturbs the natural light cycle, said Wayne Woodward, sleep medicine educator at the Intermountain Healthcare Utah Valley Hospital Sleep Center.

“Our bodies are not designed to be awake at night,” Woodward said. “People work at night now you have two systems working against you.”

Limit the light

When the nightshift is over and dawn starts to break, it’s important to continue to avoid the light.

“When you are going home in the morning, limit your exposure to light as much you can,” Woodward said.

Natural light will trigger a reaction in the circadian rhythm and it will be much harder to fall asleep when you finally can. Tips include wearing dark glasses, drawing the blinds when your home, and transforming the bedroom into a dark and quiet environment.

Nap breaks

The 20 minute power nap -- it’s not a myth. So if you find yourself not able to function, take a break, and find a quiet place for a few minutes.

Naps will help satisfy your sleep needs, reinvigorate you, and help you think more clearly. Of course, that is a temporary fix. Your body still needs adequate sleep.

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Pay your sleep debt back

Every hour of missed sleep adds up. Woodward explained that there is such a concept of sleep debt. For example, if you only get six hours of sleep each day for a two-week span – you have accumulated 14 hours of sleep debt. Because the average should have eight hours of sleep instead.

Beyond the health reasons of lack of rest, your concentration experiences a major effect.

“Someone who has 17-18 hours of sleep debt, if we were to run them through a battery of cognitive and coordination tests, they would score exactly the same as someone who has a .05 blood alcohol level,” Woodward said.

Sleep debt can be paid back to help your body by getting that missing rest. Sleeping a little extra on the weekends to add back those precious missed hours helps. But to totally repay a heavy sleep debt it takes much more than sleeping in on the weekends.

For more information on finding more ways to sleep, visit intermountainlivewell.org.