Jan 312013
 
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7 Steps to get a good sleep after night shift in Call Center

We saw in the earlier post that due to irregular shifts a lot of BpO and Call Center employees are unable to sleep properly leading to a variety of health problems.  But since most of us do not have the luxury to change our shift we need to ensure we get a good workaround to get a good night or should we dare say a good day’s sleep?

Let us give us some things that you can do to get a good sleep even during the day. The points are based on our discussion with some people who are working in the  BpO and Call Center business for many years.

Free College Pathology Student Sleeping Creative Commons

Trying to sleep- pic by “D Sharon Pruitt”

  1. Consistency: Try to sleep at the same time every day. Even if you reach home early or have nothing to do, wait for your regular time to sleep and only then go to bed.
  2. Befriend the Dark Side:  Make sure your room has thick curtains and no light sneaks in, as a double precaution cover your eyes with eye pads like they give you in long haul flights. Remember even when your eyes are closed they can still sense light leading to less than optimal sleep so your aim should be to give them complete darkness when you are sleeping.
  3. Switch off the Cell phone: If you work in a voice process and still want to take calls after night shift we salute you. But if you are like the rest of us who have had enough after the shift, switch off that cell phone or give it to a family member who can announce your beauty sleep to the callers.  Come on even President Obama sleeps with all the problems of the world he is supposed to solve, so the world will not miss you if you miss some calls.
  4. Avoid Caffeine: The earlier your last dose of caffeine is before you go to bed the better are your chances to get a sound sleep. Remember you drink tea or coffee to stay awake in night, so just do the opposite when you want to sleep. Have your last sip of coffee/tea a minimum 2 hours before the bed time. Also what you need to remember is tea and coffee are not the only beverages with sleep killer chemicals your cold drinks and energy drinks are also buzzing with sleep killing demons. Some people swear by some herbal teas that help in sleeping, but we have not tried them so would not comment about the same.
  5. Eat light: While it is tough to sleep on an empty stomach, it is tougher to sleep on a stuffed stomach. So before bed time make sure there is some gap between your last meal and nap time. You can have a light snack if you feel hungry but do not stuff yourself, it will only increase your weight and decrease your sleep.
  6. Exercise regularly: If your body is physically exerted your chances of a good sleep increases exponentially. You don’t have to exercise before bed, but any time during the day if you have done some workout like walking, running, weight training or simple climbing of stairs, your body will want to recover, and we all know body recovers when we are sleeping.
  7. Read a Book: Remember when we were in school and the thought of reading itself use to make us yawn? Try something similar take a book to bed, just ensure it is not a stomach churning murder mystery, try a book on politics or history they are known to be the best sleep inducing invention of mankind.

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Bonus tip: No TV while in bed, yes as with the remote you will be compelled to keep on flipping the channel and will not sleep.

These 7 Steps to get a good sleep after night shift may seem  simple and commonsense but a lot of us do not implement them. Do try them and inform us if they have helped you in any form. Also if you have any tip of your own please write to us.

man sleeping on bench

Its easier to sleep in dark 

pic byVicente Alfonso

 

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 January 31, 2013  Posted by at 5:08 PM Health in a BpO, Life In a BPO Tagged with: , , ,  Comments Off on 7 Steps To Get A Good Sleep After Night Shift In Call Center
Jan 172013
 

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10 Problems due to lack of Sleep in BpO employees

 

Today getting a good night’s sleep is a luxury for most of us, what with late night work, idiot box, chatting on social media websites,  neighborhood Jaagrans( whole night Bollywood songs parody to please gods), sound pollution etc.

Contrary to what doctor say that one needs a good 8 hours sleep to be healthy in the long run, most of us are lucky if we get even 5-6 hours of sleep. Unfortunately lack of sleep in BpO employees is a reality that they have to live with.

Things become trickier if you work for an International BpO and have a shift job that is against your biological rhythm.  Though well-known let us still repeat some of the ill effects of lack of sleep

  1. Reduced cognitive ability leading to making mistakes while working and dangerous while driving.
  2. High Blood pressure
  3. Mood swings
  4. Eating disorders ( can increase appetite or kill it, depending on how your body reacts to it)
  5. Disrupted bowel movements.
  6. Lowering of immunity
  7. Irregular heart beat even leading to heart attack in some cases
  8. Darkening of eyes
  9. Premature aging of skin
  10. Depression

So what is one supposed to do when one is working in a shift? It becomes even tougher to get good nights sleep due to some of the reasons given below:

  1. Irregular shifts
  2. Constant ringing of phone due to telemarketers
  3. Door bell ringing
  4. Other people in your home are active and need to continue with their life. This creates a lot of noise and activity in home leading to loss of sleep for the poor BpO professional.
couple sleeping on grass

Are you getting enough sleep ?

Picture by epSos.de

This problem is aggravated if you live with friends who have different shifts and also if your shift keeps on changing on a regular basis. If your shift changes regularly then you have a bigger problem. As by the time your body is used to current shift, it is time to move on to the next shift.  This kind of reminds me of Jet lag on short trips to US, by the time your body is used to the new time zone; it is time to travel again. L

Dear reader we would like to know what your experience is about lack of sleep due to shift work in BpO companies.  Have you experienced any of the problems associated with lack of sleep? Or you have no issues due to the same.

So what do you do to cope up with lack of sleep and adjust to change in shift timings to get a good Day’s sleep in your case. Everybody has their own way of dealing with the same, let us hear from you what you do and we will consolidate the same and publish here on CaféBpO

Please use Contact CafeBpO  form to get in touch with us if you would like to contribute content for CafeBpO

If you have liked this article feel free to share with your friends, and colleagues on your social networks like Facebook LinkedIn , Twitter etc. If you would like to receive regular updates from CafeBpO please use the subscribe by email option on this page (We do not sell, rent or donate your email address to spammers)

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 January 17, 2013  Posted by at 1:44 PM Health in a BpO, Life In a BPO Tagged with: , , ,  Comments Off on 10 Problems due to lack of Sleep in BpO employees