Fatigue in the work place

9/22/2021 (Permalink)

A lady slumped over her desk feeling fatigued. She has her laptop, with cups of coffee.

Work place fatigue can be a serious problem. Taking the right steps to make sure you’re taking care of yourself is very important. The Centers for Disease Control says that under regular circumstances, adults need 7-9 hours of sleep per night, along with opportunities to rest while awake.

Long hours, shift work, stressful or physically-demanding work can lead to poor sleep and extreme fatigue. Everyone is different on what their individual needs for sleep and rest, but here are some ideas to help manage fatigue.

Improving your sleep:

- You’ll sleep better if your room is comfortable, dark, cool, and quiet.

- It shouldn't take longer than 15 minutes to fall asleep. If it does, take some time before bed to try meditation, relaxation breathing, or muscle relaxation.

- When you know you’re going to work a long stretch of shifts, try “banking” some extra sleep.

- After you work your extended shifts, plan on getting extra sleep afterward so you can start to recover.

- Avoid sunlight or bright light at least 90 minutes before going to sleep. The light exposure before bedtime can cause you to feel more awake.

- If you work a graveyard shift and you’re going home in the daylight, wear sunglasses. This will help cut down your light exposure.

- In your bedroom, get some black-out curtains or blinds.

- Take naps when you have the opportunity.

- Before working a night shift, try taking a 90-minute nap. This will help keep you from feeling tired at work.

- Eating healthy foods and staying physically active will help improve your sleep.

- Avoid foods or drinks before bed that could make falling a sleep more difficult.

- Avoid alcohol, heavy meals, nicotine for at least 2-3 hours before bedtime.

- Avoid caffeine at least 5 hours before bedtime.