When working a job that includes shift work, it's important to know when the right time to measure is for you. As "I work shifts, when should I measure?" is a very broad question, we have listed a number of scenarios below to help answer all different scenarios.
The main rules for measuring are to:
- Measure at the same time each morning, after the same amount of sleep
- Always straight away after waking up, before any movement or snoozing etc.
- We allow a maximum of ± 2h change in sleep and time, so if you have slept more than 2h more than you usually do or wake up more than 2h later than usual, you are not to measure your temperature.
- We recommend adding 5 values a week, so this is the number to strive towards.
1. I work night shift two days a week, and day shift 4 days a week.
For you, you should measure during the mornings of your day shift, as you most often work the day shift. This will give the most consistent measurements and the most accurate data. For your days off, please try to measure at the same time as on a "working day" to maximize days of data each week. When working the night shift, we recommend that you continue measuring to keep up the habit but mark the temperature as deviating due to 'more/less sleep'.
2. I work only night shifts.
Then you should be measuring the afternoon after your daily sleep according to your sleep schedule - as this is "your morning" and when you start the day.
3. I have "On Call" shifts, where my sleep varies during my shift (e.g. doctor, nurses)
For you, this may mean that you cannot measure at all during the day/nights when you are on call as you will not reach your deep sleep and therefore not your resting temperature. The other days, you should try to measure at roughly the same time as for example 1.
4. I alternate weekly between day and night shift.
So every week you need to change the time of measurement. You should mark the temperature as deviating for the 1st day of each new shift week so that your body gets a chance to get accustomed. For your days off, please try to measure at the same time as on a "working day" to maximize days of data each week.
5. I constantly work different shifts throughout the week
This may make measuring very difficult, as you will constantly be changing your "regular sleeping schedule". You should try and measure at the same time after roughly the same amount of sleep, so try and map out the ideal day for this according to your schedule.
For all shift workers, you may experience more temperature fluctuations and thus more red (for Prevent) and Pink (for Plan) days, as the app may struggle in confirming ovulation and has a high safety requirement on a green day. Adding in LH testing will help the app pinpoint ovulation, and may help the app give green days. You can buy them in our webshop.
If you feel that you do not fit in with the above examples, please feel free to send us an email and make sure to explain your typical work and sleep schedule. (On a day to day basis would really help us give you a detailed answer.)