Shift work optimization (EN)
Working in shifts and sleeping better and having more energy, it is feasable! Do you notice that your biorhythm is disturbed by changing shifts and night shifts? During this program you go together with Dr. Inge Declercq for an optimal sleep pattern and higher energy levels. It is designed for anyone who works in shifts, irregular hours, or night shifts. All the consequences this has on your body, and how you can ensure that your sleep improves, you will learn in this course.
Questionnaire 1: Sleep and well-being during the day
This questionnaire helps you gain insights into your current situation. Fill it in honestly at the start of your trajectory.
Questionnaire 2: Do you have insomnia?
This self-test helps you gain insights into your current situation. Fill it in honestly at the start of your trajectory.
Video: Sleep debt: recognise and tackle it
Sleep deprivation is one of the problems among people who work in shifts. But how do you recognize sleep deprivation? What are the signs of sleep deprivation? Dr. Inge Declercq gives you the tools to recognize sleep deprivation.
Video: How do you make light your sleeping power?
Is it true that you sleep better in a completely dark room? How do light and dark affect your sleep and how do you deal with it? Find out all about it in this episode.
Video: A dip at night during work? Here's how to solve it!
During the night shift, do you get a dip every time around 2 to 3 o'clock? Are you really unable to move forward at those times? How can you solve this? There are better alternatives than drinking coffee and Dr. Inge Declercq gives you those alternatives in this video.
Wrap-up: Part 1
Download the wrap-up of part 1 of the Shift work optimization program here.
Questionnaire 3: What is your chronotype?
This self-test helps you gain insights into your current situation. Fill it out honestly.
Video: What's your optimal sleeping time?
Working in shifts means that your sleep-wake cycle must constantly adapt. That is not easy at all and has a major impact on your sleep quality. By means of a questionnaire you can find out what your biorhythm is. And for each biorhythm, Dr. Inge Declercq gives useful tips to sleep better.
Video: How to tackle being awake too much when you want to sleep?
Waking up at night and not being able to continue sleeping, how do you prevent or solve this? Using a 5 step plan, Dr. Inge Declercq gives you hands-on tips to fall asleep like a log.
Audio 1: What do you do when you are (too) awake at night?
What do you do when you are (too) awake at night? Dr. Inge Declercq gives you some practical tips.
Video: Peace of mind: practical tips
How can you improve your sleep quality? How do you make sure you wake up less often at night? With a few practical tips, you can remove the stress from your mind, regain your composure and sleep better.
Video: Manage your worrying
Get rid of fretting and doomsday thinking, it doesn't have to be a utopia. Is it your fault that you lie awake at night? No, absolutely not. Inge Declercq gives you anti-peak techniques, so you can sleep well at night again.
Audio 2: Visualization technique
How do you bring peace to your mind? Dr. Inge Declercq gives you a visualization technique so you can bring peace back into your head at any time of the day.
Video: Ian Moerbeek - Yoga vs. Sleep
How can yoga make you sleep better? What exercises are ideal for this? Ian Moerbeek takes you on a journey to better sleep quality.
Infographic: Don't fall asleep in front of the tv
Download the infographic here and find out what your best bet is to avoid falling asleep in front of the TV.
Wrap-up: Part 2
Download the wrap-up of part 2 of the Shift work optimization program here.
Video: Stress and sleep
Stress and sleep, it's like water and fire. They don't go together. How do stress, sleep and working shifts affect each other? Dr. Inge Declercq explains it to you in this video.
Video: Stronger than stress
How do you become master of your own stress? Thanks to the practical tips of Dr. Inge Declercq, you will sleep stress-free every time.
Infographic: The ideal bedroom
Download the infographic here and find out what your ideal bedroom looks like.
Wrap-up: Part 3
Download the wrap-up of part 3 of the Shift work optimization program here.
Video: Food and sleep: nothing to do with each other?
Time for a more practical video. Nutrition and sleep always go hand in hand and even more so if you work shifts. What you eat and when you eat it, has a big influence on your sleep quality. Dr. Inge Declercq gives you some golden tips and tells you what you can gain.
Recipe: Carrot cake oatmeal porridge
Discover the delicious recipe for carrot cake oatmeal porridge here.
Video: Move and find the power of sleep
As a shift worker, how can you move more and thus sleep better? Research shows that people who exercise regularly sleep up to 45 minutes more than people who don't exercise. With the practical tips of Dr. Inge Declercq you can strive for a better quality of sleep.
Video: Jenny van den Brandt - Exercise snack Shift work optimization
How can exercise help you sleep better at night? How do you feasibly and easily integrate exercise into your day, resulting in a good night's sleep? Sports and exercise coach Jenny van den Brandt comes up with the ultimate tip.