Better Sleep for Night Shift Workers

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Choosing the Night Shift

Taking on the night shift can lead to big changes in your life and in your body. Human brains naturally want to sleep during the dark hours and be awake during the daylight. To work a night shift, especially third shift, you have to subvert your natural instincts and trick your body and brain into operating on a whole different schedule than you are used to. This can be problematic, can cause a lot of stress, and often leads to insomnia

One result of the stress of altering your body’s natural tendencies could be bruxism, or clenching and grinding your teeth during your sleep. This is one of the ways tension can come out physically. If you’re a night shift worker and you suffer from this jaw and teeth malady, you can mitigate the effects on your teeth and jaw by using the CustMbite Nightguard for TMJ and bruxism when you sleep. Easy to use and care for, it can stave off painful consequences of bruxism. To learn more about how to successfully navigate life as a night shift worker, continue reading.

12 Tips to Getting Proper Sleep for Night Shift Workers

  1. Go all in. Once you are a night shift worker, change your schedule all week. If you get off work at 7 AM, come home, relax for an hour or so, and go to bed. Or if you need to also be up during the daytime, you can stay up until 1 or 2 PM, and then go to bed. Either way, sleep for eight to nine hours, and get up, eat breakfast, and go about your “day”. 
  2. Let your friends and family know when it is your sleep time so they won’t bother you. All the same, turn off your phone so ringing, buzzing, or other notifications don’t wake you up.
  3. Avoid caffeine before it’s your bedtime. For the best chance of a restful, deep sleep, don’t drink caffeine for four to five hours before the time you go to bed.
  4. Darken your bedroom. Get blackout curtains and a comfortable sleep mask. Our bodies react to the blue light found in natural sunlight and wants to be up during those hours, so you have to trick your brain into shutting down for the “night”.
  5. Get a lot of light during your working hours. Whatever space you operate in, whether it’s a small office or an entire hospital, make certain that you get plenty of light.
  6. Minimize your exposure to light just before bed. Light is an important part of being able to work a night shift. You have to provide your body with the natural progression of lots of light during your working hours, low light before bed, and no light in bed. 
  7. Exercise every day, but not for a few hours before your bedtime. If your job is physically demanding, be sure to rest for two to three hours before you go to bed. If you’re having a hard time fitting in your workout time, don’t do it right before you go to bed for the day.
  8. Develop a regular sleep routine that does not involve screens. You may already have a sleep routine. Maybe you take a cool shower, brush your teeth, get into comfy cotton pajamas, and read for half an hour. Whatever works for you as a sleep routine, keep to it regularly. This is another way you can signal to your body that it’s time to sleep no matter what the clock says.
  9. Include relaxation techniques in  your bedtime routine. This could be meditation, deep breathing, yoga, or even humming. Each of these activities helps your body wind down and relax to prepare for sleep.
  10. Avoid sleep aids. If you follow the other tips in this list, you shouldn’t need sleep aids, which can be helpful for getting to sleep, but not as helpful for staying asleep all night. 

How can the CustMbite Nightguard help me sleep?

Whether you suffer from stress-induced bruxism or you have TMJ, it can be hard to sleep all night with your teeth clenching and grinding unconsciously while you sleep. Waking up in the middle of sleep in pain can ruin your entire sleep schedule, no matter when you are sleeping. 

The CustMbite Nightguard was developed with dental professionals to provide a soft, custom-fit cushion for your teeth when these behaviors occur during sleep. It’s much slimmer and more comfortable than other sleep mouth guards on the market.

How can I get a CustMbite Nightguard?

The CustMbite Nightguard for better sleep is easy to customize, wear, and clean. Molding it to fit your teeth takes only a couple of minutes, and you can remold it as many times as you need if you’re having dental work done. It’s thin enough to allow you to breathe easily, and comfortable enough to keep on all night long. Cleaning it is easy—just wash with soap and water, or throw it in the dishwasher to clean. Order your CustMbite Nightguard today to see how much  more peaceful your sleep can be—no matter what time that is.

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Getting a good night's sleep makes it easier to take on the day with confidence.

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