Before the invention of the light bulb few people worked outside of daylight hours. Now nearly 20% of employees in industrialized countries are employed in shift work. Though shift work may be ‘good’ for business, it can take a huge toll on the workers and their families. If not handled properly, it can in fact cause the company more than they may have bargained or budgeted for through accidents, absenteeism and lowered productivity. Shift Work Maladaption Syndrome or Shift Work Sleep Disorder is where shift work is leaving the worker so sleepy that they fear for their safety on the job.
What causes shift stress?
- Working at night – The body’s biological clock tries to reset itself around 3-4:00 a.m. and if you are awake this process is interrupted. Performing routine tasks becomes more difficult, reaction times are slowed and judgment is diminished
- Bad shift scheduling – Problems could result from rotation conflict, not enough time in between or not enough time on a particular shift to allow complete adjustment
- Lack of quality sleep – Interruptions, sleeping pills, and other activities may interfere with the type of sleep a person may get
- Dehydration – Failure to pay attention to the need for water can lead to dry mouth, headaches, blood pressure problems etc.
- Workplace environment – Poor lighting, monotonous background noise and lack of a stimulating activity can have a sedating effect
- Being a lark vs. an owl type person
Stress and Shift Work: Mental Symptoms
- Increased irritability and moodiness
- Snapping or losing control
- Sensitivity and defensiveness
- Forgetfulness and lack of concentration which can lead to poor quality, injuries, and accidents
- Lack of motivation
- Depression
Stress and Shift Work: Physical Symptoms
- Sleepiness
- Loss of energy – chronic fatigue can make the person more vulnerable to other illnesses Sleep-Awake Disorders
- Gastrointestinal Disorders – constipation and diarrhoea are 2-3 times more common than in daytime workers (Circadian Learning Centre)
- Cardiovascular – increased risks of high blood pressure and heart attacks due to poor diet, increased smoking, and fewer leisure activities by up to 50% (Circadian Learning Centre)
- Fluid retention
- Dehydration, dry mouth
- Increase colds and flu’s
- Headaches
- Lack of sex drive
- Some evidence showing interference with conception and pregnancy
- Substance use – caffeine, alcohol, drugs
So How Do You Survive Working Shifts? Strategies At Work
- Understand the hazards and consequences of shift work. Shift work is a lifestyle.
- Pay attention to sleep strategies and avoid going into sleep debt. Learn to take short naps on break or after eating.
- Buddy up to ensure that each does not over-sleep. 10-20 minutes for a short nap will allow you to carry on and will not leave you feeling groggy as you have not yet reached deep sleep.
- Work with a buddy who can keep you alert by talking and who can be aware of the signs of drowsiness.
- Eat frequently and nutritiously. Drink plenty of water.
- Take short breaks throughout the shift.
- Exercise and stretch during breaks to reduce sleepiness during shift and to promote sleep after a shift. Stretching major muscles helps to bring oxygen to the brain.
- Deep breathing helps to boost energy, as we tend to breathe very shallow when we get tired.
- Aromatherapy – certain scents such as peppermint and citrus are known to promote alertness while lavender has a sedating effect.
- Take a shower to promote alertness or simply use the stimulating effects of a cold face wash.
- Decrease/eliminate use of caffeine, alcohol and sleeping pills which temporarily fool the body into thinking its functioning properly and look for other strategies to promote alertness and sleep.
- Don’t leave the most tedious or boring tasks to the end of your shift when you are the drowsiest.
Stress and Shift Work: Additional Strategies to Consider:
- Be concerned about safety going to and from work. Carpool or use public transit. Nap or exercise before heading home if extremely tired
- Decrease exposure to light at the end of a night shift by wearing dark sunglasses on commute home.
- Increase exposure to bright light during shift and after sleep, which signals our bodies to be alert especially during the shift slump.
- Try to move forward in shift rotations. (e.g. days-evenings-nights-days) This forward rotation follows the rotation of our body clock and therefore your adjustment will be easier.
- Solicit support from family and friends. Discuss strategies to handle and diffuse shift work irritability.
- Remember the advantages of shift work such as uncrowded stores and the ability to attend some daytime events such as school plays.
- Make a schedule and stick to it. Do not try to adjust schedule between shifts – if on fixed nights continue schedule through days off.