[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-detail-407720-en":59,"doc-seo-407720-105":81},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":5,"data":60},{"doc_id":61,"user_id":62,"nickname":63,"user_avatar":64,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":66,"doc_content":67,"file_id":68,"file_url":69,"file_type":70,"file_size":71,"view_count":72,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":34,"language":73,"language_code":74,"site_id":75,"html_lang":74,"table_of_contents":76,"faqs":77,"seo_title":78,"seo_description":66,"update_tm":79,"read_time":80,"preview_page_count":4},407720,1374402739827,"Nguyễn Văn Học","https://ap-avatar.wpscdn.com/avatar/14000c97e7351f1a627?x-image-process=image/resize,m_fixed,w_180,h_180&k=1787885694763230660","Night Shift and Sleep Tips - Working the Night Shift - Survival and Recovery","Guidance on managing sleep and fatigue for people working night shifts. It explains how circadian rhythms and light-dark cycles affect sleep quality, and outlines consequences of shift work such as attention failures, clinical errors, memory effects, and increased road traffic accident risk. Practical sections cover napping strategies, bright light exposure, meal timing, cautious caffeine use, safe decisions when getting home, and how to recover with a structured daytime sleep routine in a cool, dark environment while avoiding alcohol and nicotine.","WORKING THE NIGHT SHIFT  \n-Our internal body clock generates circadian rhythms that regulate our sleep and wake cycle over 24 hours. It is strongly influenced by the natural cycles of light and dark.  \n-Working at night involves fighting against our natural circadian rhythms, and trying to be alert when you are programmed to be asleep. Equally, we are not adapted to achieve good quality sleep during the day.  \n-When we act against our circadian rhythms, we feel tired and function less effectively. Working at night can cause sleep deprivation and fatigue, and lead to accumulating sleep debt.  \n-A fundamental aspect of being a successful night worker is learning how to manage your daytime sleep (and fatigue at night) so that you keep your sleep debt to a minimum.  \nCONSEQUENCES OF SHIFT WORK  \n-Sleep-deprived staff have more attentional failures and make more clinical errors.  \n-When you are tired you become less able to judge your own performance. You may not even realize you are making mistakes.  \n-Exhaustion erases recent learning and has been shown to decrease the ability of junior doctors to make correct diagnoses.  \n-Moderate sleep deprivation (equivalent to being awake for 16-18 hours) can have the same effect on reaction time as being at the legal blood alcohol limit for safe driving.  \n-The likelihood of being in a road traffic accident is greater following a night shift than other shifts.  \nSURVIVING THE NIGHT SHIFT  \n• Develop a napping routine  \n• Nap to increase vigilance and alertness. Aim to take a brief nap during your breaks, keeping it short and no longer than 45 mins (preferable 15-20 min). Set an alarm. If you can, ask for a break from non-emergency bleeps. Naps are more effective if taken early, before you are really tired. Aim for a dark and quiet environment and lie down if you can.  \nBright Light  \n• Expose yourself to bright light  \n• Apart from when napping, try to keep your work area brightly lit if possible. Bright light from overhead or desk lamps have an alerting effect on the brain and improves performance. Even if you can only get intermittent exposure, this will still be beneficial.  \nMeals  \n• Don’t skip meals when working at night  \n• Eat and drink properly so you do not start your night shift hungry or dehydrated. You should eat a full meal before you start your shift, have ‘lunch’ halfway through, and have a digestible meal before trying to sleep when you are home, if you are hungry.  \nCaffeine  \n• Use caffeine cautiously  \n• Caffeine can cause muscle shakes, irritability and stomach upsets if overused. If you decide to use caffeine, take it in small amounts. By taking a small dose before a nap, its effects should be felt about the time you return to duty. It can also help overcome any sleep inertia. Caffeine should be discontinued at least 4 hours before the end of the shift, as its long-lasting effect may affect your daytime sleep.  \nRECOVERING FROM THE NIGHT SHIFT  \n\n| Getting Home | If you are too tired, do NOT drive | Driving overtired is like driving at the legal drink-drive limit. Your ability to safely drive, and your judgement as to whether you think you can drive is impaired. Try to take public transport instead, or sleep at work if possible. |\n| --- | --- | --- |\n|  |  |  |\n| Sunglasses | If possible, and safe to do so, wear sunglasses on the way home | If possible, wear sunglasses on the way home, as daylight will encourage you to feel awake and reduce the chance of getting good daytime sleep. Be wary of driving with sunglasses. |\n| Get to bed quickly | On getting home, try to sleep immediately | Try not to get distracted by things that delay getting to bed. The longer you delay, the more awake you will feel and the harder it will be to sleep. Don’t go to sleep hungry/thirsty, have a light snack and drink. Avoid alcohol as it leads to poor quality sleep. Avoid nicotine as it is a stimulant, and any activities that will increase your alertness. |\n|  |  |  |\n\nDaytime Sleep  \nDevelop","cbCail0bA8p075pb","https://ap.wps.com/l/cbCail0bA8p075pb","pdf",315571,16,"English","en",105,"# Working the Night Shift\n# Consequences of Shift Work\n# Surviving the Night Shift\n## Recovering From the Night Shift\n# Recap\n# References","[{\"question\":\"Why is sleep during the day harder after working nights?\",\"answer\":\"Night work conflicts with natural circadian rhythms that regulate sleep and wake cycles. Acting against these rhythms leads to tiredness and reduced functioning, and makes achieving good daytime sleep more difficult.\"},{\"question\":\"What is the recommended approach to napping during a night shift?\",\"answer\":\"Use a planned napping routine. Take a brief nap during breaks, aiming for 15–20 minutes and no longer than 45 minutes, set an alarm, and choose a dark, quiet environment when possible.\"},{\"question\":\"How should you recover once you get home after a night shift?\",\"answer\":\"If you are too tired, do not drive; use public transport or sleep at work if possible. Get to bed quickly, avoid distractions, eat lightly if needed, and avoid alcohol and nicotine to support better quality sleep.\"}]","Night Shift and Sleep Tips - Working the Night Shift - Survival and Recovery | PDF",1790575708,18,{"code":4,"msg":82,"data":83},"ok",{"site_id":75,"language":74,"slug":84,"title":65,"keywords":85,"description":66,"schema_data":86,"social_meta":140,"head_meta":142,"extra_data":144,"updated_unix":145},"night-shift-and-sleep-tips-working-the-night-shift-survival-and-recovery","",{"@graph":87,"@context":139},[88,102,122],{"@type":89,"itemListElement":90},"BreadcrumbList",[91,95,97,100],{"item":92,"name":93,"@type":94,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":96,"name":9,"@type":94,"position":14},"https://docshare.wps.com/document/",{"item":98,"name":35,"@type":94,"position":99},"https://docshare.wps.com/document/healthcare/",3,{"item":101,"name":65,"@type":94,"position":19},"https://docshare.wps.com/document/night-shift-and-sleep-tips-working-the-night-shift-survival-and-recovery/407720/",{"url":101,"name":65,"@type":103,"image":104,"author":109,"headline":65,"publisher":111,"fileFormat":114,"inLanguage":74,"description":66,"dateModified":115,"datePublished":116,"encodingFormat":114,"isAccessibleForFree":117,"interactionStatistic":118},"DigitalDocument",{"url":105,"@type":106,"width":107,"height":108},"https://docshare.wps.com/thumbnails/night-shift-and-sleep-tips-working-the-night-shift-survival-and-recovery/407720.png","ImageObject",300,407,{"name":63,"@type":110},"Person",{"url":92,"name":112,"@type":113},"DocShare","Organization","application/pdf","2026-11-02","2026-09-28",true,{"@type":119,"interactionType":120,"userInteractionCount":72},"InteractionCounter",{"@type":121},"ViewAction",{"@type":123,"mainEntity":124},"FAQPage",[125,131,135],{"name":126,"@type":127,"acceptedAnswer":128},"Why is sleep during the day harder after working nights?","Question",{"text":129,"@type":130},"Night work conflicts with natural circadian rhythms that regulate sleep and wake cycles. Acting against these rhythms leads to tiredness and reduced functioning, and makes achieving good daytime sleep more difficult.","Answer",{"name":132,"@type":127,"acceptedAnswer":133},"What is the recommended approach to napping during a night shift?",{"text":134,"@type":130},"Use a planned napping routine. Take a brief nap during breaks, aiming for 15–20 minutes and no longer than 45 minutes, set an alarm, and choose a dark, quiet environment when possible.",{"name":136,"@type":127,"acceptedAnswer":137},"How should you recover once you get home after a night shift?",{"text":138,"@type":130},"If you are too tired, do not drive; use public transport or sleep at work if possible. Get to bed quickly, avoid distractions, eat lightly if needed, and avoid alcohol and nicotine to support better quality sleep.","https://schema.org",{"og:url":101,"og:type":141,"og:title":65,"og:site_name":112,"og:description":66},"article",{"robots":143,"canonical":101},"index,follow",{"doc_id":61,"site_id":75},1790797656]