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How To Survive Shift Work

Shift work has been described as working outside daylight hours. It is difficult physically and mentally. Some people prefer shift work for the flexibility of their home lives, while other people count on the monetary benefits that accompany working in the night.

Shift workers experience health effects such as high blood pressure, menstrual irregularities, colds and weight gain more than day shift workers. Learning to survive shift work begins with understanding the sleep cycle. Learning methods to counteract the negative affects of working at night.

Our sleep cycle is called the circadian clock and our human body follows a 24 hour cycle. Our bodies day and night cycle is regulated by light and dark. Most people prefer to sleep between the hours of midnight and 6 A.M. The circadian clock controls the body temperature, hormones, heart rate, and other body functions. As a result, shift workers have been found to be falling asleep on the job. And, they also find it difficult to sleep when they return home.

What to do

First shift workers need to learn to take control of their sleep by making it a priority. This can be done by teaching your body how to fall asleep. Since our circadian clock prefers for us to sleep in darkness (at night), we need to counteract the affects of daylight. To start with counteracting the effects of daylight, do this: Wear wrap around sun glasses when driving home so the body is less aware that it is daylight. Other ways to try: 

To counteract our circadian clock try designing your bedroom to accomodate daylight sleeping. 

• Install room darkening shades on windows.
• Decrease room temperature.
• Consider earplugs and eyeshades.
• Place a "do not disturb sign" on the outside of bedroom door and front door.
• Create guidelines for family members to eliminate interruptions
• Lowering volume on television
• Playing quietly
• Keeping conversations low
• Unplug the telephone

Food and Exercise does interfere with our circadian rhythm

• Avoid caffeine for five hours proper to sleeping. Caffeine can be found in:
• Coffee, tea,
• Chocolate
• Energy drinks
• Gum
• Sodas
• Choose nutritious food and eat regularly to avoid fluctuations in blood sugar during shift work
• Eat a light meal prior to bedtime
• Avoid alcohol prior to sleep
• Do not exercise prior to sleep, as it raises:
• Body temperature
• Heart Rate
• Tends to energize the body instead of relaxing it.

Shift workers tend to be the most tired at 4 a. m. Activities to encourage alertness around this time:

• Schedule short breaks as often as possible throughout the shift
• Exercise when feeling fatigue
• Climb a set of stairs
• Walk to the cafeteria
• Avoid unhealthy foods during the shift
• Never rely on dangerous medications to enhance alertness

Driving home after shift work can be extremely dangerous. Some people will open the car windows and turn up the volume on the radio, but these methods do not work. Recommendations for driving after shift work:

• Carpool and keep a dialogue with the person who is driving
• Take public transportation
• Drive defensively
• Don't stop for a night cap

Working the night shift is possible if we work with our natural circadium clock. Using these suggestions may be helpful in controlling the bodies natural rythmns. It is essential to your health, well being, and safety to find solutions to do this.

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