Not everyone has a work schedule that represent a typical nine-to-five day. From our frontline workers to everyday individuals, there is no question that shift work can certainly impact not only our quality of sleep but also plays an integral part in making the world run. Working nights, rotating rosters or on-call shifts can make us face many challenges, including finding a work-life balance as well as getting a “normal” sleep schedule. It is hard to sleep against what is considered normal for our body. Going against our circadian rhythm can prove to be difficult as it helps regulate a lot of our bodily functions, including but not limited to:
- body temperature and hormonal regulation
- appetite
- sleepiness
Working shift work can be integral for our role and workplace which provides us a sense of belonging. However, it is important to understand the health risks as well as and what we can do to improve our sleep following a shift. Studies have found that short habitual sleep is associated with an increased risk of coronary disease and that sleep restriction has significant impact on cognitive functions. Shift work can also lead to poor overall quality of sleep. When working in a high-performance role whilst doing shiftwork, to increase alertness, it is also important to consider when you can schedule breaks or even naps during your shift to get a boost in your shift. This has been one technique found to help increase alertness during shiftwork.
To improve our sleep following a shift the following can be considered, it is also best to consult with your doctor:
- Lightening: use bright tones for working conditions. However, when attempting sleep, avoid direct light and use of blackout curtains to promote a better sleep environment.
- Melatonin supplementation and sleep aides: these can assist in helping falling back to sleep, however, it is important to speak to a health practitioner prior to going on melatonin.
- Diet: ensuring you are still eating regular spaced meals, avoiding alcohol
This also a great article by UCLA health on the impacts of shift work:
References:
- Boivin, D. B., & Boudreau, P. (2014). Impacts of shift work on sleep and circadian rhythms. Pathologie Biologie, 62(5), 292–301. https://doi.org/10.1016/j.patbio.2014.08.001
- Ganesan, S., Magee, M., Stone, J. E., Mulhall, M. D., Collins, A., Howard, M. E., Lockley, S. W., Rajaratnam, S. M., & Sletten, T. L. (2019). The impact of shift work on sleep, alertness and performance in healthcare workers. Scientific Reports, 9(1). https://doi.org/10.1038/s41598-019-40914-x
- Lin, S.-H., Liao, W.-C., Chen, M.-Y., & Fan, J.-Y. (2012). The impact of shift work on nurses’ job stress, sleep quality and self-perceived health status. Journal of Nursing Management, 22(5), 604–612. https://doi.org/10.1111/jonm.12020
- Sallinen, M., & Kecklund, G. (2010). Shift work, sleep, and sleepiness – differences between shift schedules and systems. Scandinavian Journal of Work, Environment & Health, 36(2), 121–133. https://doi.org/10.5271/sjweh.2900
