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Optimizing sleep for night shift workers

The science of sleep

The science of sleep

Sleep is an active state contrary to popular belief and you spend one-third of life sleeping. But it is imperative for you to know why you sleep and how sleep happens? "The science of sleep" helps you to understand the intricate complex process behind the art of sleeping.

7 readings
Reading: DISCLAIMER
Reading: Introduction
Reading: Why do we sleep?
Reading: How do we sleep?
Reading: How much sleep do we need?
Reading: Stages of sleep
Reading: The importance of sleep for night shift workers

Fatigue - Definition, causes and consequences.

Fatigue - Definition, causes and consequences.

6 readings
Reading: Introduction – Fatigue
Reading: What is fatigue?
Reading: The causes of fatigue
Reading: The consequences of fatigue
Reading: Sleep debt and fatigue
Reading: Fatigue and circadian rhythms

Optimize your sleep while working night shift

Optimize your sleep while working night shift

16 readings
Reading: Introduction – Optimizing sleep while working night shift
Reading: Homeostatic sleep drive
Reading: Factors that influence your Sleep drive – Wake period
Reading: Factors that influence your Sleep drive- Light & Melatonin
Reading: Factors that influence your sleep drive – Master Body Clock
Reading: Circadian misalignment
Reading: Adapting to night shift
Reading: Staying alert during night shift – Role of bright light
Reading: Staying alert during night shift – Caffeine
Reading: Strategic napping
Reading: Healthy eating on night shift – Nutrition
Reading: Travel home after night shift
Reading: Protecting your sleep after night shift
Reading: How to recover between different types of shifts?
Reading: Sleep plan for shift workers
Reading: What is shift-work sleep disorder?

BEHAVIORAL AND PSYCHOLOGICAL MEASURES TO OPTIMISE SLEEP

BEHAVIORAL AND PSYCHOLOGICAL MEASURES TO OPTIMISE SLEEP

17 readings
Reading: Cognitive Behavioral approach to improve sleep
Reading: Consistent sleep schedule
Reading: What to do if you don’t fall asleep?
Reading: Avoid blue-light exposure
Reading: SLEEP ENVIRONMENT
Reading: Caffeine
Reading: Alcohol
Reading: Meal time
Reading: Fluid intake
Reading: Physical Exercise
Reading: Psychological measures – Stress and alertness
Reading: Psychological Measures – Journaling
Reading: Psychological Measures – Challenge your anxious thoughts
Reading: Psychological Measures – Calm your mind
Reading: Are you anxious about your sleep?
Reading: Dysfunctional Beliefs and Attitudes about Sleep(DBAS)
Reading: Conclusion
Graded: Quizz for night shift workers

Optimizing sleep for night shift workers

€80

About this course

Night shift work is highly prevalent in industrialized nations and it can have pronounced adverse effects on sleep leading to subjective sleepiness, performance degradation and accident risk. It is in the interest of both employers and employees to accept it and focus on the best sleep practices for shift workers to optimize sleep to the best possible level.

The “optimizing sleep for night shift workers” learning module aims to help shift workers understand the science of sleep, the impact of sleep debt and fatigue. This module also equips individuals with the best sleep practices to optimize their sleep during the daytime to improve their productivity and enjoy the health benefits.

FAQs

Who is the course for?

The course is for anyone who engages in nightshift work. It will help you to optimize your behaviors and address your anxiety about sleep. The course also intends to help you to adapt while switching between different shifts.

How do I access the course?

You can access the course by registering on the website and then applying for it. You will then be able to use your login details to access the course to complete it.

I dont have problems with sleep but would the course be helpful for me?

Yes, the course is designed for anyone who engages in night shift work. It will help you to optimize your sleep while working the night shift and also to adapt to a new sleep routine when you are switching to a different shift. You may be doing things right already, but the course helps to strengthen the correct behaviors and beliefs about sleep.

Syllabus

The "optimizing sleep for night shift workers" learning module aims to help shift workers understand the science of sleep, the impact of sleep debt and fatigue. This module also equips individuals with the best sleep practices to optimize their sleep during the daytime to improve their productivity and enjoy the health benefits.

The science of sleep 0/7

The science of sleep

Sleep is an active state contrary to popular belief and you spend one-third of life sleeping. But it is imperative for you to know why you sleep and how sleep happens? "The science of sleep" helps you to understand the intricate complex process behind the art of sleeping.

7 readings
Reading: DISCLAIMER
0-1 minutes
Reading: Introduction
1-2 minutes
Reading: Why do we sleep?
1-2 minutes
Reading: How do we sleep?
1 minutes
Reading: How much sleep do we need?
0-1 minutes
Reading: Stages of sleep
1-2 minutes
Reading: The importance of sleep for night shift workers
0-1 minutes

Fatigue - Definition, causes and consequences. 0/6

Fatigue - Definition, causes and consequences.

6 readings
Reading: Introduction – Fatigue
0-1 minutes
Reading: What is fatigue?
1 minutes
Reading: The causes of fatigue
1-2 minutes
Reading: The consequences of fatigue
0-1 minutes
Reading: Sleep debt and fatigue
0-1 minutes
Reading: Fatigue and circadian rhythms
0-1 minutes

Optimize your sleep while working night shift 0/16

Optimize your sleep while working night shift

16 readings
Reading: Introduction – Optimizing sleep while working night shift
1 minutes
Reading: Homeostatic sleep drive
0-1 minutes
Reading: Factors that influence your Sleep drive – Wake period
0-1 minutes
Reading: Factors that influence your Sleep drive- Light & Melatonin
1 minutes
Reading: Factors that influence your sleep drive – Master Body Clock
1 minutes
Reading: Circadian misalignment
1 minutes
Reading: Adapting to night shift
1 minutes
Reading: Staying alert during night shift – Role of bright light
0-1 minutes
Reading: Staying alert during night shift – Caffeine
1 minutes
Reading: Strategic napping
1 minutes
Reading: Healthy eating on night shift – Nutrition
1 minutes
Reading: Travel home after night shift
0-1 minutes
Reading: Protecting your sleep after night shift
1-2 minutes
Reading: How to recover between different types of shifts?
1 minutes
Reading: Sleep plan for shift workers
1-2 minutes
Reading: What is shift-work sleep disorder?
1 minutes

BEHAVIORAL AND PSYCHOLOGICAL MEASURES TO OPTIMISE SLEEP 0/18

BEHAVIORAL AND PSYCHOLOGICAL MEASURES TO OPTIMISE SLEEP

17 readings
Reading: Cognitive Behavioral approach to improve sleep
1 minutes
Reading: Consistent sleep schedule
0-1 minutes
Reading: What to do if you don’t fall asleep?
1-2 minutes
Reading: Avoid blue-light exposure
0-1 minutes
Reading: SLEEP ENVIRONMENT
0-1 minutes
Reading: Caffeine
0-1 minutes
Reading: Alcohol
0-1 minutes
Reading: Meal time
0-1 minutes
Reading: Fluid intake
0-1 minutes
Reading: Physical Exercise
0-1 minutes
Reading: Psychological measures – Stress and alertness
0-1 minutes
Reading: Psychological Measures – Journaling
0-1 minutes
Reading: Psychological Measures – Challenge your anxious thoughts
0-1 minutes
Reading: Psychological Measures – Calm your mind
0-1 minutes
Reading: Are you anxious about your sleep?
1 minutes
Reading: Dysfunctional Beliefs and Attitudes about Sleep(DBAS)
1-2 minutes
Reading: Conclusion
1-2 minutes
Graded: Quizz for night shift workers
10 Questions

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