By 3. Bright light therapy
This therapy—purported to help shift workers by increasing their alertness at work and by promoting better sleep when it’s time to sleep—utilizes exposure to light that is brighter than regular indoor light. Don’t prescribe this therapy for yourself; see a sleep specialist who will determine what sort of bright light therapy regime might work for you.
He or she might suggest the use of a “light box,” “light visor” or “light desk lamp,” and will also prescribe the times of day when you should have the light therapy to help your circadian rhythm adapt to your particular shift schedule. Yes, this is the light that’s recommended for those who suffer from SAD (seasonal affective disorder), but for shift workers like nurses, the key is the timing of the exposure to the light.
Typically, exposure to the light might be recommended for a 15- to 30-minute period an hour or so before your night shift starts. A little “light boost” during your shift might also be recommended, so you may have to remember to pack your light device in your bag with your shoes and scrubs. If you’re coming off a long stretch of night shifts, longer exposures may be advised—in the morning, for example—to help you make the transition back to “regular” day/night life.
