# data[].attributes.body
Preparing for the night shift

▸ Maintain a good core sleep routine

▸ ‘Bank’ sleep in the 24 hours before starting nights; have a long lie, or try to have an afternoon nap

▸ Exercise in the morning may help encourage napping in the natural circadian ‘siesta time’ in the early afternoon

▸ Ensure you are well fed and well hydrated

Resource link: https://ep.bmj.com/content/102/3/127.full#ref-4

# data[].attributes.body
During the night shift
▸ Aim to stick to a consistent routine during each shift

▸ Work as a team to provide effective cover for breaks

▸ Consider use of ‘bleep filtering’ systems to minimise interruption to team members on breaks

▸ Avoid high calorie/high fat/high carbohydrate foods—night shift calories DO count, and contribute significantly to increased risks of impaired glucose tolerance and cardiovascular disease of working night shifts

▸ Try to maintain your normal eating patterns/times as much as possible when working nights

▸ Aim to minimise eating between 24:00 and 06:00 where possible, and when you do eat/snack choose healthier satisfying options (eg, soups/ wholegrain sandwiches/yoghurt/fruit/salads/nuts, etc)

▸ Keep well hydrated; carry a water bottle and drink regularly
Maximise exposure to bright light in non-clinical areas

▸ Your patients need their sleep—keep light and noise disruption in clinical areas to a minimum

Your breaks are essential

▸ During breaks, have short (15–20 min) naps

▸ Use caffeine carefully

▸ Watch the 4 am dip. This is when both you and your patients are at their lowest physiological ebb. Take time to double check all critical calculations in particular

Resource link: https://ep.bmj.com/content/102/3/127.full#ref-4

# data[].attributes.body
Headspace is free for NHS workers until 31st December 2023. Link: https://www.headspace.com/nhs

Thereafter: £43.99 per year or £9.99 a month

They offer free resources and tips on their website: https://www.headspace.com/sleep?origin=navigation

# data[].attributes.body
What can doctors and other healthcare professionals do to get sleep back on track?

Below are some easy changes you can implement in your night time routine to see if they make a difference in your sleep.

1. Establish a bedtime routine.

Make sure you stick to it everyone evening, even on the weekend. If you do shift work or work seven days on and then seven nights on, you will have to figure out how that works best for you.

2. Get your work done and shut down electronics.

If you have to work evening hours, make sure that you finish working at a reasonable time so that you can turn the electronics off and start your wind-down routine before you feel rushed to do so.

3. Maintain comfortable temperature settings.

Is your bedroom conducive to promoting sleep? First, check to ensure the room is cool, dark, and quiet. Although some may consider this cold, the best sleep temperature is between 18-21 degrees.

4. Create a comfortable sleep environment.

Try adding soft sheets and maybe even a weighted balance. Both can help you feel snuggly. Make sure your mattress and pillow are giving you the support you need.

5. Track your sleep or not?

There is no shortage of apps and devices available to track your sleep. However, tracking your sleep is a double-edged sword. Sometimes it is beneficial for people to measure your sleep to determine what is going on, but others may take it to the extreme. And instead of it helping, the information can make you question whether or not you are getting good quality sleep.

6. Limit your light exposure.

Tweaking your exposure to light can help. In the morning, being exposed to sunlight is beneficial. However, you want to minimize your exposure in the evening and at night time. Again, some of this comes from electronics, but ensuring you have the appropriate window treatments and light dimmers can also help.

7. Avoid nightcaps and too much food just before bed.

Any substance you ingest before sleep needs to be carefully evaluated. For example, some folks think a little nightcap beverage will help them fall asleep. And in some cases, it can be relaxing and help your fall asleep. But then it turns out that as the alcohol is metabolized, the rest of the night tends to be more disruptive. As a result, you may experience more night time awakenings and worse sleep quality. Similarly, eating or taking certain medications too close to bedtime can also disrupt your sleep.

References

https://www.sdtplanning.com/blog/the-importance-of-sleep-for-doctors

# data[].attributes.body
As an O&G trainee, night shifts are inevitable and are also a part of the Consultant's work schedule.

The effects of night shifts include an increased risk of type 2 diabetes, metabolic syndrome, obesity and certain cancers.

Other effects include from feelings of sleepiness, tiredness, insomnia, digestive issues, poorer mental function, irritability, and reduced efficiency.

Please read through the following advice, and implement small consistent improvements, which can lead to significant changes overtime.

# data[].attributes.body
The BALANCE app is free for the first year for new users. Please use this link: https://www.balanceapp.com/referral-social

Thereafter: £62.99 a year or lifetime access for £139.99

# data[].attributes.body
After the night shift

If too tired to drive—DO NOT

▸ Use public transport if you can

▸ If possible wear sunglasses on the way home—daylight will encourage your brain to feel awake and reduce your chance of getting good quality sleep

Be cautious of wearing sunglasses if driving however

▸ Aim to be in bed as quickly as possible after your shift ends—the later you get to sleep, the less total sleep you are likely to get

▸ Resist the temptation to use electronic devices

▸ Have a light meal/snack about 30 min before going to sleep—do not go to bed hungry

▸ Avoid alcohol, nicotine and caffeine

▸ If you share a house/flat with other people, make sure they clearly know you are trying to sleep

▸ Do not allow daytime deliveries during the time you expect to be asleep

▸ Your phone should preferably be in a different room in airplane mode

▸ On waking ensure you are exposed to bright light for the first 20 min after waking

▸ Try to do some light exercise

Resource link: https://ep.bmj.com/content/102/3/127.full#ref-4

# data[].attributes.body
Reference link: https://www.bmj.com/content/360/bmj.j5637

# data[].attributes.body
Recovery

▸ Postnights team breakfasts are not just a social event. They allow you to informally ‘decompress’ and reflect on events which may have occurred during your shifts. Airing worries and anxieties in a supportive environment will likely help you sleep better

▸ After your final night, aim for a short morning nap (1–2 hours), ideally before midday, then get up and do as many ‘normal’ activities as possible

▸Re-establish normal eating and exercise patterns

▸ Aim for as close to your normal bedtime as possible

▸ Aim for a short lie in only on the following morning; try to get up as close to your normal wake time as possible, and to go to bed only slightly earlier than usual

▸ You are likely to need two ‘normal’ nights to successfully re-establish your usual sleep pattern

▸ …remember your judgement is likely to be a bit impaired after nights, so beware the attraction of the post nights spending spree!

Resource link: https://ep.bmj.com/content/102/3/127.full#ref-4