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Are You a Shift Worker?

Who

For people working hours where you would otherwise be sleeping or where your work day either starts or ends at a time when you would normally be sleeping.

Typically these include:

  • Graveyard shift (12am-8am)
  • Swing shift (~4/6pm – 12/2am)
  • Early mornings (~4/6am-12/2pm)

This also applies to people that work:

  • Highly varied shift schedules
  • Two or more shifts consecutively on a regular basis

What

Sleep Giant user guidelines Shift Workers.
Because of the very nature of shift work, individuals are required to look at their sleep and their “day” in a 24hr period context.

Sleep Giant is especially powerful in this situation as you can use it to program support for your sleep as the specific times that work best for you.

 

Why

Shift work and especially graveyard shifts (~12-8am) are second only to intercontinental travel and resulting jet lag for the disturbance they cause to our fundamental (circadian) life rhythm and physiology, affecting all aspects of mental and physical energy .

The crux to sleeping during off hours is to maintain sufficient overall sleep value/efficacy to enable you to fully recover each day otherwise you’ll be creating an increasing sleep debt.

 

How

The Sleep Giant usage guidelines for shift workers are similar to those recommended for high performance individuals (e.g. athletes, flight crew etc.) but nevertheless remain easy to apply in everyday life.

Key usage guidelines for shift workers:

  • For maximum benefit use Sleep Giant daily to support your sleep schedule n (Work days and off days)
  • Plan ample time to wind down before you plan on sleeping
  • Schedule as many sleep cycles as you have time for (Each Sleep Deep track is one sleep cycle)
  • Add a Wake Up track at the end of your Sleep Deck
  • Use “Wake Mode” to program you Sleep Deck if you have to be up by a specific time
  • Plan a Precision Nap in the hours before you start your shift to boost your energy
  • *Use your break time during your shift for a Precision Nap

Shift Work Sleep Schedule Visual Guides

Key usage guidelines for Graveyard shift workers – AM Sleep Schedule

  • Use Sleep Giant each day that you have a graveyard shift
  • Add a Wind Down when you to your Sleep Deck
  • Schedule as many sleep cycles as you have time for
  • Use Wake Up at the end of your Sleep Deck

SleepFIT Pro tips

  • Plan a Precision Nap in the hours before you start your shift to boost your energy
  • *Use your break time during your shift for a Precision Nap

Alternative Graveyard Sleep Schedule:

Key additional usage guidelines for Graveyard shift workers – PM Sleep Schedule

  • For an “evening sleep schedule” while on graveyard shifts
  • In the AM when your shift is over take a longer Precision Naps to recover
  • RecoverNAP (56 mins) or SuperNAP (90 mins)
Key Swing Shift Usage Guidelines:,/p>

  • Use Sleep Giant every day that you’re working a Swing Shift
  • Allow for a longer time to Wind Down after getting off work late
  • Take a Precision Nap in the afternoon to boost energy for the evening work shift

Other Essential Sleep Giant Usage pages

Sleep Giant Quick Start Page:
https://sleepgiant.app/how-to-use-sleep-giant/quick-start/

Sleep Giant Precision Napping Guidelines page:
https://sleepgiant.app/how-to-use-sleep-giant/zero-g-precision-naps/