Have you ever felt like a Night Shift Zombie? ‘Ever driven home and, upon arriving, wondered how you got there in one piece? ‘Ever shivered through the early morning hours with a queasy stomach? For shift workers in a 24/ 7 society, some time requirements of the job can be tougher on the body and soul than the technical parts of work. Understanding the natural rhythms of the human body and how to apply optimal sleeping, eating and scheduling strategies can make all the difference in coping with the effects of shift work.

Shift Work Contradicts Human Biology

For thousands of years, humans awoke with the morning sun and slept through the dark night. But thanks to electricity, approximately one–third of workers in industrialized nations work around the clock.  However, human beings are programmed by their biological clock to be active during the day and to rest at night. We function on a 24- hour cycle called the Circadian Rhythm. Digestion, body temperature, blood pressure, pulse, secretion of adrenaline and many other important biological functions and aspects of human behavior are regulated by this cycle.

Tampering with or reversing this cycle by working late evening or night shifts can create a variety of health problems such as gastrointestinal upset, cardiovascular or blood sugar concerns, reduced immunity, psychosocial difficulties, fatigue and increased risk of accidents risk and errors. In short, messing with your body clock can make you dopey, queasy, grumpy and clumsy.

Take Control: Strategies to Reduce the Effects of Shift Work

Ask yourself this: Am I an “owl” or a “lark”? In other words, if you had total control over your hours and absolutely no commitments to worry about, what time would you go to sleep and wake up each day? Owl types are night people and they typically find it easier to cope with the demands of shift work. But both owls and larks can take steps to seize back control of their time and well-being despite working night shifts. Potential strategies include:

• Sleep hygiene: Sleep in a cool, dark, quiet environment. Use earplugs and an eyeshade, if necessary. They really work!
• Strategic sleeping: Ideally, sleep from 2 to 9 pm before nightshifts. If this isn’t practical, try splitting your sleep into 2 shorter periods such as 5 hours of morning sleep and then a 2 hour nap before going to work for the night.
• Lighten up! Boost your exposure to bright outdoor natural on days off and during periods when you’re awake.
• Relax naturally: Deep breathing, soothing music and aromatherapy such as lavender can help you relax and rest. Avoid alcohol and sleeping pills.
• Family and friends: Inform loved ones of your schedule and seek their cooperation in optimizing it. Plan for future activities and quality time.
• Move it: It can be challenging to fit an exercise routine into a shift work schedule. Plan physical activities for off days and short power walks on the job to help increase endurance and alertness.
• Eat right: Aim for 6 balanced mini-meals over 24 hours. Go easy on greasy foods during your night shifts. Toast, cheese and juice go down well at 4 am as an early morning pick-me-up.
• Drink up! Fill up on water to reduce fatigue caused by dehydration. Moderate caffeine intake to a maximum of 4 cups over 24 hours. Ease back after 2 am to help ensure better sleep. Caffeine can take up to 8 hours to clear from your system.

How Employers Can Help Shift Workers

Employers can also help their employees adjust to shift work—A. because it’s humane, and B. to enhance productivity, morale and safety.

• Staff scheduling: An ideal rotation cycle goes from day to evening to night shift. This sequence allows a better adjustment of the Circadian Rhythm. Keep shift work schedules as simple as possible.
• Rapid rotation: Contrary to popular belief, a short stint of 2 or 3 days on each shift (day/evening/night) is better tolerated than longer stretches. Allow for at least a full 24 hours off after the end of each set of night shifts.
• Light bright: As much as operationally and economically possible, keep work areas well-lit. Ensure a bright entrance area and parking lot for employee security and give workers a chance to step outside for a breath of fresh air.
• Simple perks: A pleasant break or exercise room with a comfy chair, a stationary bike or treadmill, fresh fruit and healthy drinks can help the long night a lot easier to endure.

Conclusion

There’s no magic solution for coping with life in the shadows. But there are a number of effective strategies that you and your employer can use to reduce the negative effects of shift work, improve your health and brighten up your life. Wishing you sweet dreams and sunny days off!

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