Sleep and Shift Work

Many people only focus on the positive aspects of shift work, and there are a few. This usually refers to hours that are not the normal 9 to 5 that many people work. For the worker, it means having more flexibility in scheduling. It also allows employers to stay competitive with the rest of the marketplace.

When it comes to sleep, however, shift work has more negatives than positives. Among them are insufficient sleep, increased risk of human error, and a decrease in productivity. The body is designed to function under a normal cycle of sleeping and being awake. Many important bodily functions cannot take place if that cycle is constantly interrupted.

This natural cycle is called Circadian rhythm, and acts as sort of an internal clock. This is what lets the body know when it supposed to be asleep and when it is supposed to be awake. It accomplishes this by increasing and decreasing certain hormones and neurotransmitters. Working an abnormal shift confuses this process and results in the person not getting the quantity or quality of sleep that they require.

If this pattern continues, symptoms of insomnia are soon to follow. These symptoms include an inability to focus on certain tasks when a person is awake. Irritability and depression can also accompany this condition. Constant feelings of fatigue and tenseness are also common with insomnia.

This can really be a problem if the symptoms are experienced while at work. This increases the risk of making mistakes, absenteeism, injury, and even work related fatalities. In addition to insomnia, there is also an increased risk of gastrointestinal problems, blood pressure issues, sleep apnea, and other sleep disorders.

There are more people who participate in shift work than ever before. The most notable would be those in the medical and law enforcement fields. Professions like these require you to be on duty at any time, day or night. Other professions, including mine and factory workers, and those in the transportation industry, such as taxi drivers and airline employees, are also required to work this type of shift, including weekends.

There are things you can do to improve your sleep if it is necessary for you to work this type of shift. First, make sure it is dark and quiet in your sleep area. Periods of darkness will release melatonin, which is responsible for the body knowing when to get tired. This process will happen no matter what time it is, as long as it is dark. If possible, you should still try to get around 8 hours of sleep.

If you aren't able to get the 8 hours of sleep, try taking short naps when it is possible. Also, try to get into a regular sleep routine and keep the disruptions to a minimum, if you can. Avoid drinking caffeinated beverages for several hours before you try to go to sleep. If you work during the night, make sure your work area is brightly lit. if your job allows it, try taking a brief nap while you're at work.

         

Sleeping Guide and Tips

Sleep Hygiene – Taking Care of Your Sleep
Creating a Better Sleep Environment to Help You Sleep
How to Get Back to Sleep When Sleep is Disrupted
Sleep Hygiene – How to Prepare for a Good Night Sleep
Daytime Habits to Help You Sleep