Do You Get Enough Sleep????!!! Isang Call Center Problem!!!!!

[Mario Dude]

I really appreciate this forum very much...

1 month and 2 weeks na ako sa call center... but I still can't get enough sleep. I sleep at 8 am or 9 am in the morning, but end up waking in the early afternoon, and then I can't sleep na...

I still can't get the 8 hours of sleep..

How about you guys? Kayo ba, nagkaproblem din kayo sa pagtulog when you were just starting to work night shift sa call center?

GUYS, PLS TELL ME, WHAT ARE THE WAYS HOW I CAN SOLVE MY PROBLEM OF LACK OF SLEEP... PLS PLS HELP ME... THANK YOU VERY MUCH I'LL APPRECIATE ALL REPLIES THANKS A LOT...

[stepehenyan@12]

sa umpisa ganyan din ako in the end you'll get the hang it. me nagsabi padilimin mo kwarto takpan mo yung bintana so the light won't go in. STAY AWAY FROM THE LIGHT!!!! siguro wag ka na magkakape at yosi di ka makatulog nyan.

[teancum]

sobra dami trabaho ko... i only had 2.5 hours sleep today... full shift na naman ako kasi dami ko tatapusin para sa quota ko sa evals this month... can't sleep duing my shift today if i wanna fiish everyhting before the deadline... may appointment pa ako this afternoon... waaahhh.... buti na lang may extra joss to keep me up and going.... yesterday i had a 12 hour shift... dapat ***** 9 hours lang... sana....

[DI10]

tama sa umpisa lang yan... ako i've already overcome that...
what you need to do is to put something on top of your eyes while you are sleeping! then bili ka rin ng dark blinds/curtains para walang araw, para simulated yung night sleeping.

and pag may pera ka na, bili ka ng aircon...

make sure pagkatapos ng shift mo e diretso uwi, wag nang sumama sa chikahan lang na breakfast.
start your day early, hindi yung paggising mo e papasok nalang. do your activities nalang before you go to work.

[arvanmaxine]

tama ***... you'll get the hang of it... but a glass of warm non-fat milk will help u go to sleep... ako... i've been working for 4 years sa graveyard shift but still may problems pa rin ako sa sleeping hours ko especially i have 2 kids. i still have to wake up early noon just to prepare their food & put them to bath. eye patch will help you as well. kelangan lang talaga madilim para pagdilat mo wala kang makikitang liwanag to bother ur sleep. kaya mo yan... isipin mo na lang lagi na kelangan mong matulog para may lakas ka sa work... and one more thing, take vitamins... vitamin C, vitamin b complex or stresstabs will help you get going... goodluck sa career mo!!!:bop: :rotflmao: :bashful:

[dmitri_2002]

yes vitamins will definitely help. Ako I've tried a product available in the market, you can buy it over the counter at mercury. The name of the supplement is sleepasil promise very effective to! (sorry for the advertisement ;) sa totoo *** namn)

[rubberr_ducky]

Sa tinagal tagal ko sa call center eh the best sleep that i've got in between shift was 6-7hours. Now I only get 4-5 (minsan 3 lang) in between shift.

Im planning to get a supply of melatonin for myself. Nga pala yung kurtina ko isa dark blue so no light can pass thru my window.

[burnek69]

Watch porn movies before you sleep... you know what to do afterwards:D :lol::lol: :lol:

[RIGOR]

yes vitamins will definitely help. Ako I've tried a product available in the market, you can buy it over the counter at mercury. The name of the supplement is sleepasil promise very effective to! (sorry for the advertisement ;) sa totoo *** namn)

magkano ang isang pill ng sleepasil?

[jinxed_angel]

mahirap talagang mag-adjust... it would take you about a month or so bago makapag-adjust ang katawan mo... however, sinabi na nila mostly ng suggestions... takpan mo window mo ng makapal na tela para wag pumasok ang liwanag or kumuha ka ng blinds or buy an eye patch...masasanay ka rin... besides, pag pagod na pagod ka na makakatulog ka rin ng matagal...

[grinchblood]

Some suggestions:

* Cover your windows with heavy curtains or something like a heavy cloth/drapes. This will 'fool' your body thinking that it's nightime.

* Never sleep hungry. Eat right (but don't overeat). I usually wake up feeling very hungry when I eat less before I sleep.

*Drink lots of fluids and juices to avoid dehydration. Depressants like milk and chocolate drinks help. Also after eating, allow 30 mins - 1 hr for you to urinate your taken fluids like water/juices etc. Chances are you'll wake up in the middle of your sleep because you feel you have to go to the bathroom to pee and find it difficult to sleep again because your sleeping momentum was abruptly cut.

* If you've got the bucks, invest in airconditioning. It really helps you to sleep well because you feel comfortable. If you don't have AC, make sure that your body is well-ventilated and comfortable with the room temperature.

*Concentrate, don't think too much of what happened during the day. Clear your mind and think of calm experiences (like when you're in the beach...think of your favorite relaxing music...it's all in the mind baby!)

*Don't do too much work before you sleep. You can't finish every task. Plan ahead and give yourself a definite schedule that you have to be asleep at nn:nn hours.

*Take a cold/warm bath before sleeping.

These are just suggestions which may/may not work...just remember that you have to set up a relaxing environment for you to sleep.

[Leif_Erikson]

Most call center agents work the graveyard shift (9pm-6am) or similar variants thereof (7am-4pm, 8am-5pm, 10am-7pm). Sila yung mga baliktad ang araw and therefore pati biorhythms baliktad.

The tip is to treat your sked the same way you'd treat it if you had a regular day job. Thus, after getting off work at 6am, dapat by 10am tulog ka na AT THE LATEST. However, you'd notice that with a regular day job, you can still sleep late at 11pm or sometimes 12am and still be able to get up at 6am or 7am for work. Pero sa graveyard shift, hindi pwede ito. Why? Kasi your biorhythm depends on the darkness of night to enhance it's sleep mode. If you work graveyard shifts, your biorhythm will be SEVERELY disrupted if you stay awake beyond 9-10am. Dapat talaga tulog ka na by this time.

Kasi pag inabot ka na ng hapon (1pm onwards) na gising, your body will shift to its default (daytime) biorhythm mode, so tendency mo talaga ay manatiling gising until 4 or 5pm (when your mind will finally convince your body you HAVE to sleep kasi may pasok ka pa in the next few hrs).

Since mainit ang summers sa Pinas, you REALLY NEED an aircon. Kasi you can't use dark drapery or curtains to create a sense of 'nighttime' dahil mainit. Kelangan mo talaga ng aircon. Naranasan ko matulog ng walang aircon during summers when I worked graveyard shifts. Ang hirap. Mababaw ang tulog.

Iwasan mo ang LAHAT ng lakad o gimmick pag hapon. Do your lakads on days off or after shift (6am or 7am) but be sure to be asleep by 9 or 10am.

[new_mamon]

My 5 cents' worth:

Tama lahat ng sinabi before me.

1. Important *** dark surroundings, and quiet also. A challenge kung may kids sa house. Eye patches can help solve this issue (like what they give out on airplanes).

2. Ventilation is also impt, di dapat mainit. Aircon is the best (if u can afford it).

3. Don't drink coffee, or cola drinks with caffeine, as well as tea and cigarettes, 2hrs before you plan to go to sleep.

4. Allow urself to unwind an hour before ur planned sleeping time. You can watch tv, or listen to music, or read hanggang antukin.

5. A glass of warm milk before sleeping will do you wonders.

6. Stresstabs is my secret weapon, take it before sleeping once a day.

7. Here's the most difficult thing: maintaining your sleeping sked even during day-offs. Most agents will shift back to daytime mode kapag day-off, then on the first day of the workweek, di sila makatulog ng daytime. Pagpasok sa first night of the week, superpuyat to the max, di ba? So here's what I do: Sleep late during the weekends even kung wala kayong pasok. Sleep no earlier than 12 mn para at least di sobrang laking adjustment pagbalik sa work after 2 days. I know it's hard, lalo na if like me, you want to go to church w/ your family on Sundays.

All in all, that's what the higher pay and night differential is for. There's a reason why graveyard workers are paid higher, kasi there's really a price they have to pay for working at night.

[lanibabe]

I used to work graveyard 8pm to 5am and pagdating ko sa house around 6am nakakatulog na ko and I wake up around 5pm so almost 12 hours ako tulog pero feeling ko kulang parin and pagod parin. Luckily I got transferred to the morning shift 5am to 2pm and kahit na 11pm pa ko natulog and 3am gising na ko hindi ako pagod. Ok lang sakin kahit nawala ang night diff.

[lockixfx]

i think everything has already been mentioned here, and i dont have anything to add more...

share na lang ako ng exp ko...

1 1/2 months na rin ako sa cc, 9-6 am shift...i must say, its really hard during the first two weeks, then i decided, if i wanted to last long in this industry i have to totally change my lifestyle, and invest money for my health.

in my previous work, i can still manage to go to work and do well even if i was only sleeping for 5-6 hours everyday then. but now, self discipline talaga kelangan. so i decided, i had to buy an A/C for myself, take some more vitamins and supplements, and quit from my unhealthy habits of living.

you may ask, do i still get a social life after work? i do, by the time my friday shift ends, that would be saturday morning here in the philippines, i go home immediately, eat my dinner...rather, breakfast, then go straight to my dark room, turn on the A/C and sleep. if my "day" friends are inviting me to go out, watch a movie, dine, or whatever, i always ask them to meet me up after 3 pm, so that ill have to wake up at 2 pm, and by that time, ive already slept for like 5 hours. enough sleep to at least enjoy some time with my friends and unwind from the daily stress inside a call center. it doesnt happen very often anyway, so it would be just fine if i cut my sleep from time to time.

lastly, im not sure if someone has mentioned this already, but i do recommend that if you really cant get some time to unwind during the weekend, spend time with "your" family. a quality saturday night dinner with your whole family when you wake up by 6 or 7 pm helps a lot, even if your meal is only fried fish. ;)

[stepehenyan@12]

lockfix>>>so when you say darkroom as in pwede ka na magdevelop ng negatives ng camera sa loob ganun kadilim yung kwarto pwede ka na maglagay ng glow in the dark how do you make your room dark so you could sleep even when it's morining on the outside.

[rubberr_ducky]

Eto ang nasa isip ko ngayon..

Total isolation from the outside world. BAKIT? I was sleeping already and then I smelled the scent of napthalene balls in my room then the smell of bench body spray (amoy manang pa nga eh-basta di ka aya aya ang amoy). CULPRIT? Utol ko who was getting ready for school. Maski sarado na yung room ko eh ang combination ng 2 amoy woke me up at na trigger pa allergy ko. :bop:

[paige4]

magkano ang isang pill ng sleepasil?

Php12 per capsule sa Watsons

[SoliduS_AlphA]

any other testimonial about sleepasil ? what are the components of that supplement ? Hay, I'm in the CC industry for 1yr and 5 mos and its really difficult for me since ventilation is the main problem and as well as the climate, sobra init sa lugar namin plus that f*cking highwall of our neighbor that blocks the air in my room so 2 stand fans aren't enough for me. Maybe investing for a cooler might work when I get enough money.

[RIGOR]

sleepasil works for me somehow, when I go to sleep at around 9am, I usually wake up at around 1pm, that's the time I take sleepasil. After 20minutes, voila, I am asleep again till 530-6pm.

But with sleepasil, you cant achieve the deep sleep,or REM, like a nightime slumber, Mejo di malalim ang tulog ko sa hapon. BUt sleepasil helps in someways to make me feel sleepy in the afternoon.

[Leif_Erikson]

Try meditation. I suggest you guys try the Silva Mind Control Method, because there are 2 techniques there that call center agents can immediately use:

1) Sleep Control
2) Awake Control

With the Sleep Control technique, you can make yourself go to sleep and experience deep, relaxing, refreshing, healthy sleep. With Awake Control, you can get rid of sleepiness and make yourself wide awake whenever you do the technique.

[jxpmack]

Sleeping has never been a problem with me and I have been working in the graveyard shift for over five years now. It's only a matter of adapting to your day to day routines/habits. When it comes to relaxing my mind, I love listening to house music, especially latin or minimal house. I don't know, but it has never really been a problem with me.

[paige4]

any other testimonial about sleepasil ? what are the components of that supplement ? .

Sleepasil Ingredients (http://www.sleepasil.com/content.php?page=ingr)

[sheila2007]

checkout this suggestion i took from http://www.jobsph.net

6 Easy Techniques To Cope With Night Shift Work -Without Any Expensive Doctors Or Medicine
by: Ebe Heng

People working the night shift poses a huge challenge for their sleeping system, because of the improper light exposure/ activity levels. The exposure to light sets our body temperature rhythm and controls our melatonin levels. If you work a night shift, you're remaining active while your body thinks it's time to sleep.This put a strain on your sleeping system, and it's also difficult on your emotional life as it limits your social activities with friends and family.
And because of the lack of light during work, many night shift workers feels drowsy during work, some night shift workers even doze off when driving home in their cars. Highlighted below are some recommendations for you to get quality sleep and feel less drowsy during work.

1. Routine

Maintaining a "regular sleping schedule during the weekends is important. By sleeping the same way during the weekend that you do during the weekdays, you ensure that your body temperature rhythm becomes adjusted to this setting, you'll get better sleep and higher energy levels in the long run.

2. Short nap

Due the lack of sunlight in your schedule, your body will try to sleep longer than other people. But chances are you still want to interact with your love ones during the day, so if you still feel un-rested and drowsy after your sleep, take a short 10-45 minute nap during the day. The brief period of stage 2 sleep will charge you physically -allowing you to stay more alert during the day.

3. Exercise before work

Exercise will create a rise in your body temperature rhythm, this makes you more awake and alert during work. As you experienced high temperature at work, you will get low temperature after work, that will make you easier to fall asleep and sleep deeply.

4. Bright light during work

Exposing yourself to high intensity light while working the night shift,would let you becomes more energetic as the light raises your body temperature. As you feel more energetic during your work, your would feel tired after work, thus allowing you to have quality sleep after work.

Best way to combat fatigue at work is to have an artifical bright light generator (talk to your boss about it -it is good for productivity) that can generate 5000-10000 luxes of light.

5. Avoid that Morning Sun

Try to avoid light when you leave work by wearing dark sunglasses, this will lower the chance that your body will get confused and think it's time to wake up. Also make sure that you sleep in a dark room after work, and that your sleep isn't interrupted by bright light. Bright morning light is a major cue for your body that it's rise and shine time and this will limit your sleep drastcially.

6. Do not sleep immediately

Do not sleep for the first 3 hours when you reach home (usually 6-7am in the morning) as it is interrupted by morning activity around the house. The first 3 hours of your sleep contains the largest portion of your deep sleep, so you shouldn't go to bed right after your work.But wait until everyone in your house leaves for work and the children have eaten breakfast and are in school -this way you can wind down abit after work and get to sleep.

In conclusion, shift work will always be strenuous on the sleeping system. However, by using the suggestions highlighted in this articles you should be able to increase the strength of your sleeping system, get better quality sleep and enjoy a higher level of energy.

[danicalstix]

do i get enough sleep? sa sobrang saya sa ofc..masgusto ko na lang magising... pero as much as possible i try to get sleep during my breaks and anytime na wala naman ako ginagawa.. hehehe :) sirang sira na ang bodyclock.. hehehe

[joseph_lomb0s]

ako 1 year na sa CC. pero d pa rin makapag adjust. wala na ba itong pag-asa? laging 5 hrs lang at sa gabi pa rin ako inaantok.

[buknay]

1month and 2 weeks na ako working at 4am to 12nn, pero kagaya ng karamihan di pa rin ayos sleeping pattern ko. Lalo na sa mom na kagaya ko, nakakaguilty na wag ientertain ang anak pag naglalambing. Tas eversince naman tulog manok na ako.

Pero Ive read it in Oprah.com na you have to set up a sleeping habit and you have to stick by it kahit off mo sa work. And dapat din daw me routine ka na pampaantok, like taking a bath half an hour before bed time, etc. Iwasan mo din na me tv or pc sa bedroom kasi daw subconsciously minomonitor ng mata mo *** light na galing sa mga eto. And wag matulog ng gutom or sobrang busog, kasi with the former, your body will send signal na you have to wake up to eat, tas with the later abuso naman daw sa digestive system(suggestion is to eat at least 1 hour before bedtime).

I envy my hubby nga kasi kahit ano sched nya kumpleto pa rin tulog nya...how i wish ako din :P

[lightningfish]

those are very good ideas, better sort out what would work for you, ideal kasi na 7-8 hours ang itutulog mo sa isang araw, para kasing credit card yan when you don't get enough sleep, you will have to pay for all those hours you should have spent sleeping, be it by sleeping all day during your day off or being confined in the hospital.

by the way, i'm gonna insert something not related to the thread's issue. you might want to put exercising on your routine. when i lie down for let say 15-20 mins, i find it hard to get up kasi ang sakit ng lower back ko, para bang di kayang isupport yung upper body ko na kailangan ko pang kumapit sa kung anuman para makatayo, and the process has to be slow kasi masakit talaga, problema ko yan everytime i wake up. I know it's because of 2 years of just sitting down on those uncomfortable chairs in the office and lack of exercise.

[Xpialidocious]

You just have to get used to it. They're all right. Stay away from light, sleep in a dark room. Don't drink too much coffee. They say na if you drink coffee after 3 hours pa aapekto yung pampagising. Your body clock has to adjust to it. :)