a. Shift worker

A shift worker has to successfully balance his life and work. Tips for a successful balance would be:

Napping: The evening or night worker can take a nap before work to be refreshed. Studies show that napping at the workplace is especially effective for workers who need to maintain a high degree of alertness. In situations where the worker is working double shifts or longer, naps at the workplace are even more important.

Make sleep a priority: Go to sleep as soon as possible after work. Ensure to get adequate amount of sleep. Set the stage for sleep even though it might be broad daylight outside. Follow bedtime rituals and try to keep the same sleep schedule even on weekends.

Safety: Driving home after work can be risky for the shift worker, particularly since he has been awake all night and the body needs to sleep. If sleep is over-whelming than stop to nap, but do so inside the car in a well-lit area. Alternatively you can opt for public transport or car-pooling.

Alertness at work: Take short breaks throughout the shift. Try to exercise during breaks. Don't leave the most tedious or boring tasks to the end of your shift when you are apt to feel the drowsiest

Work place: Install bright lights in the work areas. A well-lit workplace signals the body that it is time to be awake and alert. The planning of shifts should allow sufficient breaks and days off, especially when workers are re-assigned to different shifts. Overtime should not be promoted among shift workers.

b. Jet lag

The following steps can help minimize jet lag:

Shift your sleep times before you travel. In the few days before traveling west, go to bed and wake up 1 hour later each day. In the few days before traveling east, go to bed and wake up 1 hour earlier each day.

Regulate your light exposure before you travel. In the few days before traveling west, seek evening light and avoid morning light. In the few days before traveling east, seek morning light and avoid evening light. People can use a bright light box to get light, although people who experience migraines, mood disorders or have eye diseases should first consult with their physician before using one.

Regulate your light exposure in your new time zone. If you traveled west, on arrival, seek morning light and avoid afternoon light. If you traveled east, on arrival seek evening light and avoid morning light. Weather conditions permitting, people can seek light by going outdoors and wearing only lightly tinted sunglasses. Do not look directly at the sun. Light can be avoided by staying indoors away from windows, wearing very dark sunglasses when outside and by sleeping.

Avoid alcohol and caffeine for at least 3-6 hours before bedtime.

Avoid heavy exercise close to bedtime.

Bring earplugs and blindfolds to reduce noise and light while sleeping.