Shift work can have many negative effects on sleep and health, including:
Sleep deprivation
Shift work often disrupts the body's circadian rhythms, which can lead to sleep deprivation. Sleep deprivation can cause people to feel tired and unrefreshed, and can also impair brain functioning.
Shift work sleep disorder (SWSD)
SWSD is a circadian rhythm sleep-wake disorder that can cause excessive sleepiness during the day and insomnia when sleep is allowed. Symptoms of SWSD also include hyperactivity, impulsivity, aggression, and reduced motivation.
Increased risk of health conditions
Shift work can increase the risk of developing diabetes, heart disease, and obesity. It may also increase the risk of getting sick often, high cholesterol levels, gastrointestinal issues, reproductive issues, and several types of cancer.
Increased risk of accidents
The adverse health consequences of shift work can lead to impaired neurocognitive performance and an increased risk for accidents and errors.
Shift work often disrupts the body's circadian rhythms, which can lead to sleep deprivation. Sleep deprivation can cause people to feel tired and unrefreshed, and can also impair brain functioning.
Shift work sleep disorder (SWSD)
SWSD is a circadian rhythm sleep-wake disorder that can cause excessive sleepiness during the day and insomnia when sleep is allowed. Symptoms of SWSD also include hyperactivity, impulsivity, aggression, and reduced motivation.
Increased risk of health conditions
Shift work can increase the risk of developing diabetes, heart disease, and obesity. It may also increase the risk of getting sick often, high cholesterol levels, gastrointestinal issues, reproductive issues, and several types of cancer.
Increased risk of accidents
The adverse health consequences of shift work can lead to impaired neurocognitive performance and an increased risk for accidents and errors.
Here are some tips for shift workers to improve their sleep:
Keep a regular schedule: Try to maintain the same sleep schedule every day, including on days off. This helps your body clock align with your sleep pattern.
Optimize your sleep environment: Make your bedroom dark, cool, and quiet. You can also ask family and friends to keep noise down while you sleep.
Avoid screen time before bed: Blue light from screens can make it harder to fall asleep.
Avoid caffeine and alcohol: Caffeine and alcohol can disrupt your sleep. Avoid caffeine within a few hours of bedtime, and avoid alcohol before bed.
Practice a pre-bedtime routine: A warm shower or writing down your stresses can help you unwind. Slip into your slēpwear 30+ minutes before bed.
Take naps: 20-30 minute naps can help you feel more alert and reduce sleepiness.
Use bright light therapy: A specific type of light can help your body adjust to your schedule. You can use a lightbox, desk lamp, or light goggles.
Use a sleep mask: Darkness is one of the most important ingredients of quality sleep.
Adjust your sleep schedule before a shift change: If you're rotating shifts, gradually adjust your sleep time before the change.
These are suggestions, not medical advice. Speak with your doctor or sleep specialist to develop an approach that is best for you.
Links to informative studies and articles:
-Shift work can harm sleep and health:
https://www.health.harvard.edu/blog/shift-work-can-harm-sleep-and-health-what-helps-202302282896
-Sleep deprivation due to shift work:
https://pubmed.ncbi.nlm.nih.gov/26563802/
-Shift work and sleep: Medical implications and management:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5836745/
-Shift work disorder: Overview and complications:
https://www.sleepfoundation.org/shift-work-disorder
Optimize your sleep environment: Make your bedroom dark, cool, and quiet. You can also ask family and friends to keep noise down while you sleep.
Avoid screen time before bed: Blue light from screens can make it harder to fall asleep.
Avoid caffeine and alcohol: Caffeine and alcohol can disrupt your sleep. Avoid caffeine within a few hours of bedtime, and avoid alcohol before bed.
Practice a pre-bedtime routine: A warm shower or writing down your stresses can help you unwind. Slip into your slēpwear 30+ minutes before bed.
Take naps: 20-30 minute naps can help you feel more alert and reduce sleepiness.
Use bright light therapy: A specific type of light can help your body adjust to your schedule. You can use a lightbox, desk lamp, or light goggles.
Use a sleep mask: Darkness is one of the most important ingredients of quality sleep.
Adjust your sleep schedule before a shift change: If you're rotating shifts, gradually adjust your sleep time before the change.
These are suggestions, not medical advice. Speak with your doctor or sleep specialist to develop an approach that is best for you.
Links to informative studies and articles:
-Shift work can harm sleep and health:
https://www.health.harvard.edu/blog/shift-work-can-harm-sleep-and-health-what-helps-202302282896
-Sleep deprivation due to shift work:
https://pubmed.ncbi.nlm.nih.gov/26563802/
-Shift work and sleep: Medical implications and management:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5836745/
-Shift work disorder: Overview and complications:
https://www.sleepfoundation.org/shift-work-disorder