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SHIFTWORK

The 24 Hour Lifestyle: Managing Sleep and Shiftwork

In the past three years, the service industry has seen significant growth. This brighter economic outlook has led to increased job prospects and hours for service industry workers, including evening and Sunday hours. However, the impact of increased shift work on the health of these workers has not always been as positive.

The human body is designed to sleep at night and be active during the day. For service industry employees whose jobs require them to work long, demanding or irregular hours, shiftwork can disrupt those natural patterns of sleeping and waking.

The results - exhaustion, physical health risks like stomach and heart problems, and mental health problems such as depression - can all take their toll on a worker’s safety and health.

What are some of the effects that shiftwork can have?
The most direct and immediate effect that shiftwork can have is on sleep patterns. Natural body rhythms boost alertness in the morning, making if difficult to sleep for long during the day. Noise or sunlight can interrupt or cut short sleep. As a result, shift workers commonly get only five or six hours of sleep after night shifts, compared to the seven or more hours experienced by people who work regular day shifts. At the same time, daytime sleepers spend less time in the deeper stages of sleep, and may receive less Rapid Eye Movement (REM) sleep, considered important for mental health.

Who suffers from sleep related problems?
Almost everyone who works through the night has at one time or the other experienced sleep-related problems. Some are more able to adjust to the differences while others find it very difficult to cope with the extra stress and lack of quality sleep.

What causes these problems?

• Disruptions to awake/sleep cycles - Between 11:00 pm and 6:00 am, our bodies are at their lowest ebb. Disruptions to awake/sleep cycles can occur when a shiftworker is fully functioning by working instead of fully asleep between these hours.
• Out-of-sync shift work schedule - a shiftworker who alternates between day, evening and night shifts may experience more symptoms than a worker who works constant shift hours.
• Lack of quality sleep - Many shift workers report the inability to get a "full" or quality sleep.

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How can a shift worker get quality sleep?
Here are some simple things shift workers can do to encourage quality sleep:

• Find some quiet - reduce or control any outside noises that might disrupt your sleep such as noisy children, lawn mowers or air conditioners. A blindfold or set of ear plugs can also help to eliminate outside noises.
• Control the light - light proof curtains or roller blinds on the windows can help to control any light into the sleeping area.
• Control the temperature and humidity - adjust your thermostat so that it is comfortable for sleeping.
• Exercise - extra exercise can help to reduce the effects of shiftwork.
• Drink lots of fluids - Mild dehydration is common among those who work shifts. An adequate intake of fluids during a night shift can stop dehydration.
• Find a shift schedule that works - sometimes a simple change in a shift work schedule can dramatically affect your well being.
• Let the sun in - spending as much time outside in bright sunshine during waking hours can be good therapy for those who work shifts.

The Symptoms of Shiftwork Burnout

Here are some of the most common symptoms of shiftwork "burnout" that employees should be aware of, and ready to react to:

Mental Symptoms

• Irritability
• Stress
• Forgetfulness

Physical Symptoms

• Fatigue
• Loss of energy
• Broken sleep after shifts
• Stomach problems

Excerpted from: The Safety Mosaic, Vol 1, No. 3, Winter 1998

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