Coping with shift work.Anyone who has worked night shift is aware of the challenges faced by the need to be awake while the rest of the world is sleeping. They constantly battle the natural sleep-wake pattern. Multiple studies have shown that shift workers have a higher reported rate of involuntarily falling asleep while on the job. Night-shift workers typically sleep 1.5 hours less in a 24-hour period than day-shift workers. Additionally night-shift workers' sleep is often less restful. Shift workers describe difficulty staying awake during their shift as well as difficulty falling asleep and staying asleep during the day. The resulting sleep deprivation sleep deprivation Sleep disorders A prolonged period without the usual amount of sleep. See Driver fatigue, Poor sleeping hygiene, Sleep disorders, Sleep-onset insomnia. can have significant impact on physical and mental health. Shift workers describe more gastrointestinal upsets, particularly heartburn and indigestion, colds, flu, weight gain and menstrual irregularities than day workers. Cardiac problems are also more common as are mood problems such as depression, anxiety and irritability. Shift workers report higher rates of problems with family relations. Perhaps the most dangerous is the increased risk of accidents, both at the workplace and particularly during the drive home. One study showed that 95% of night nurses working 12-hour shifts reported having had an automobile accident Ask a Lawyer
Country: United States of America
Say you're at a red light in a left hand turning lane and the light turns green so you let up slightly on the break antedating moving forward and the vehicle or near-miss accident while driving home from work.
Most problems occur on the night shift, 11:00 p.m. to 7:00 a.m. However, day shifts that start prior to 7:00 a.m. are also at risk. Twelve-hour shifts are at the far end of acceptable duration, although there is some controversy over the risk of even this duration. Rotating shifts puts the shift worker at higher risk than remaining on a shift for an extended period. The more frequent the rotation -weekly, daily, etc.--the greater the impact of the shift work.
Why is sleep so difficult for shift workers? The body has a natural circadian rhythm circadian rhythm: see rhythm, biological.
Inherent cycle of approximately 24 hours in length that appears to control or initiate various biological processes, including sleep, wakefulness, and digestive and hormonal activity. for rest and alertness. This internal circadian circadian /cir·ca·di·an/ (ser-ka´de-an) denoting a 24-hour period; see under rhythm.
Relating to biological variations or rhythms with a cycle of about 24 hours. clock is closely linked to the natural light and dark cycle with the strongest sleep tendency between midnight and 6:00 a.m. There is an additional, but less dramatic, sleep tendency during the mid-afternoon. Given this natural pattern, shift workers are trying to stay awake during the body's strongest dip in alertness and trying to sleep during the period with less natural sleep tendency.
There are strategies that will improve a shift worker's ability to cope with these issues. The most important is to plan your schedule so that you are as well rested as possible. It is important to protect your sleep time so that you will have the best quality sleep.
When you get home, make the bedroom as conducive as possible for sleep. It is helpful to use blackout drapes and disconnect the ringer on the phone. Sleep masks can reduce light exposure as well. Use earplugs or a white noise machine to block noise. Enlist the help of family and friends. Ask them to use headphones when they watch television or listen to the radio. Ask that noisy activities such as vacuuming or doing the dishes be done after you are finisned sleeping. Consider putting a "Do Not Disturb Do not disturb usually referes to a status where the subject prefers to be left in solitary.
It can also mean the following:
If you are not able to get adequate sleep during time you set aside for sleep, take a nap prior to going in to work. Naps as short as 20 minutes can improve alertness, performance and mood.
While on the job, there are tactics that will help you promote alertness during the shift. Rather than one extended break, schedule short breaks throughout the shift. Try to be active during these breaks by taking a walk or other types of exercise. Find a coworker with whom you share the responsibility of watching each other for signs of drowsiness drows·i·ness
A state of impaired awareness associated with a desire or inclination to sleep. Also called hypnesthesia.
drowsiness Medtalk Semiconsciousness; grogginess, sleepiness . Simply talking with others can help you stay alert. Try to schedule your tasks so the most boring or tedious tasks are completed earlier in the shift when you are less likely to be drowsy. Typically around 4:00 a.m. is the most difficult time to maintain alertness, so this would be the ideal time for the most active tasks to be performed.
Employers can provide a safer and more productive workplace for shift workers as well. Bright lights installed in the work areas help signal the body that it is time to be awake and alert. Make certain that healthy food choices are available either in the cafeteria or vending machines during the night shift. Schedule shifts in a manner that will allow employees sufficient breaks and days off. Discourage overtime for shift workers. Encourage napping for shift workers and develop guidelines for the acceptable times for napping. Since most shift workers admit to napping on the job whether or not it is acceptable, set up the expectation that napping is allowed only within prescribed guidelines. It is clear that napping will improve alertness, safety and performance. Provide the employees with an area conducive for sleeping as well as time for scheduled naps. Assist the employees in safety particularly traveling to and from work. Aid in setting up car pools or the use of public transportation.
Shift workers may not recognize symptoms of sleep disorders or may simply blame them on the shift work. If you have symptoms suggestive of suggestive of Decision making adjective Referring to a pattern by LM or imaging, that the interpreter associates with a particular–usually malignant lesion. See Aunt Millie approach, Defensive medicine. sleep apnea sleep apnea, episodes of interrupted breathing during sleep. Obstructive sleep apnea is a common disorder in which relaxation of muscles in the throat repeatedly close off the airway during sleep; the person wakes just enough to take a gasping breath. , periodic limb movement disorder or narcolepsy narcolepsy, a sleep disorder characterized by excessive daytime sleepiness and recurring unwanted episodes of sleep ("sleep attacks"). People with narcolepsy may abruptly fall asleep at almost any time, including while talking, eating, or even walking. you should contact you physician.
While shift work comes with difficulties, many people enjoy working nights. Whether you are on night shift by choice or necessity, try the strategies listed and encourage you employer to support the efforts to make the shifts more alert and safe.
by Robert Turner RPSGT RPSGT Registered Polysomnographic Technologist