Sleep and Shift Work: A Guide for Healthcare Workers

Shift work is one of the biggest risk factors for sleep disorders among healthcare workers. Research from Karolinska Institute shows night workers have 30% higher risk of sleep problems. Here are science-based strategies: 1. Light therapy: Use bright light at the start of night shift 2. Blackout: Invest in blackout curtains and eye mask 3. Caffeine strategies: Avoid caffeine at least 6 hours before bedtime 4. Power naps: 20 minutes of rest before night shift makes a big difference 5. Rotation: Ask for forward rotation (day-evening-night) instead of backward