Night Shifts and Sleep Masks: A Worker's Guide to Better Rest
Getting enough sleep with today's busy schedules can be challenging, let alone achieving restful sleep when working night shifts. Unlike typical day employees, night shift workers must fight their circadian rhythms, which keep us alert in the daylight and sleepy during nighttime.
The body's 24-hour cycle is disrupted abruptly, leading to sleep deprivation and mental or physical health risks. Given these challenges, it becomes imperative for night shift workers to adopt strategies that will help them enhance their sleep quality. One practical and straightforward tool is sleep masks. Let's delve deeper into the challenges of daytime sleep and the benefits of sleep masks.
WHAT ARE THE CHALLENGES OF NIGHT SHIFTS?
CIRCADIAN RHYTHM DISRUPTION
Our natural, biological clock dictates when we feel alert and sleepy, largely influenced by environmental clues such as light or darkness. Night shift workers must sleep during the day when light exposure signals the brain to stop producing melatonin (our sleeping hormone). Thereby, it's like fighting your own body to get to sleep.
HEALTH IMPLICATIONS
Studies show that shift work increases the risk of developing type 2 diabetes, heart disease, breast cancer, and obesity. At the same time, it impacts mental health, leading to depression, anxiety, and cognitive impairment. Furthermore, shift workers are more prone to accidents and errors due to slower reaction times.
WHY IS QUALITY SLEEP IMPORTANT?
PHYSICAL RECOVERY
During sleep, our body repairs and restores itself. Specifically, it builds muscles, strengthens the immune system, and repairs tissues. This regenerative process reduces inflammation and makes the body more resilient to illness and injuries. Quality sleep is essential, especially for night shift workers who often endure stress and high physical demands.
MENTAL HEALTH AND COGNITIVE FUNCTION
Restful sleep is also important in processing information, consolidating memories, and regulating emotions. People who experience a shift work disorder might deal with mood swings, irritability, and concentration difficulty. These symptoms not only affect their performance but also their safety at work.
WHAT'S THE ROLE OF SLEEP MASKS?
If you think of sleep masks as no more than fancy sleep accessories, think again. This small piece of cloth can significantly benefit your sleep hygiene and overall health. Here are the most crucial eye mask benefits:
1. BLOCKS OUT LIGHT
Sleeping during the day means exposure to light, ultimately disrupting your sleep patterns. And since investing in blackout curtains isn't always feasible, sleep masks can create a dark sleep environment for a fraction of the cost. Fall asleep faster from anywhere without distractions or outside stimuli.
2. PROMOTES RELAXATION
Wearing an eye mask is a sleep habit that signals to your brain that it's time to rest. The feeling of light pressure they apply can be soothing, reducing sleep anxiety and stress levels. Resembling the feeling of weighted blankets, it helps you fall asleep faster and deeper, reaching restorative REM sleep every day.
3. PORTABILITY AND CONVENIENCE
Unlike blackout curtains and weighted blankets, sleep masks are 100% portable. Whether at home, in a hotel room, or at the airport, you can use them to prioritize your sleep quality regardless of location or circumstances. Need a quick coffee nap at work? Possible!
HOW TO CHOOSE THE RIGHT SLEEP MASK?
When it comes to finding the most comfortable sleep mask, there are specific criteria to keep in mind:
MATERIAL AND COMFORT
You'll find different materials in the market, such as cotton, silk, and satin. For a premium sleep experience, silk is always recommended as the most comfortable and beneficial to the skin. Say goodbye to wrinkles, skin irritation, and allergies caused by sleeping masks, and welcome a precious ally to a younger and healthier-looking complexion.
FIT AND DESIGN
The last thing you want for an eye mask is tight straps and rough seems that cause discomfort. Opt for sleep masks with adjustable straps that hug the curvature of your face and ensure a snug fit that stays on all night. A well-fitting mask promotes adequate light blocking for continuous sleep without distractions.
DURABILITY AND MAINTENANCE
High-quality masks must be able to withstand frequent use and washing without losing their shape or effectiveness. Although some materials require extra care, machine-washable masks are particularly convenient, allowing easy cleaning and maintenance. Regular cleaning is mandatory, as sleep masks can accumulate skin oil and dust, leading to pimples or irritation.
CHOOSE A PREMIUM SLEEP MASK FOR DEEP SLEEP
Achieving a consistent sleep schedule when doing shift work can be challenging. You must put deliberate effort and invest in the right tools to fine-tune your internal body clock. A sleep mask is a simple yet effective device that instantly promotes better sleep quality and improves mental and physical health. Recommended by sleep specialists for those having trouble falling asleep, it’s an essential aid for night workers.
If you're looking for the crème de la crème of sleep masks, we've masterfully crafted our signature silk sleep eye masks from 22 Momme, mulberry silk at Drowsy. With a fully adjustable head strap, a big, squishy, cloud-like padding design, and 100% washability, it'll help you switch off the world completely. Delight in our array of colors designed to soothe and inspire—choose from the elegant Black Jade sleep mask, pristine White Akoya Pearl sleep mask, tranquil Green Sapphire sleep mask, luxurious Purple Martini sleep mask, or the passionate Red La Vie En Rouge sleep mask. With these and many more colors to discover, you’re sure to find the perfect shade to enhance your rest and ensure you wake up feeling refreshed and ready for work.
