October 11, 2023 – Going to work after sunset has turn out to be common practice within the United States, but what does that mean for the health of night shift staff?
The U.S. Census Bureau estimates that 11.4 to 14 percent of American staff are subject to “non-standard work schedules,” meaning they don't work through the day and subsequently their work hours could also be unpredictable.
The National Institutes of Health defines night shift work as employment that takes place while the vast majority of the population is sleeping and that disrupts the natural circadian rhythm – his natural internal clock.
“The circadian rhythm plays an important role in regulating our sleep pattern,” said Shelby Harris, PsyDClinical Associate Professor of Neurology and Psychiatry/Behavioral Sciences on the Albert Einstein College of Medicine in Bronx, NY, and Director of Sleep Health at Sleepopolis“It follows a 24-hour cycle and is strongly influenced by exposure to light and darkness. For example, when we are exposed to natural light in the morning, it sends signals to our body that it is time to wake up, be alert and start our day. When the sun goes down in the evening, our body begins to Melatonina hormone that makes us tired at night and prepares us for sleep. Disruptions to our circadian rhythm, such as those that occur when working night shifts, can lead to sleep problems, mood swings, drowsiness, and slower cognitive processing.”
Chinese researchers report that night shift staff are at higher risk of heart attacks and diabetes. This is partly as a result of poor nutrition. A recent Australian study found that shift staff with changing work schedules are at higher risk for diabetes because they eat meals and snacks more ceaselessly. In addition, one of these interrupted rest can result in full-blown Sleep disorders during shift worksaid the Henry Ford Health System.
What is the most effective solution to deal with this as an evening shift employee? Smart time management is a very powerful thing.
“The most important measure you can take is to schedule enough hours for sleep,” which implies 7 to eight hours of uninterrupted rest, said Emerson M. Wickwire, PhDProfessor and head of the Department of Sleep Medicine on the University of Maryland School of Medicine in Baltimore.
The use of daylight can be vital. Study report by Korean researchers found Light therapy was probably the most effective way for shift staff to sleep longer because it may possibly adjust the body's circadian phase. Lightbox might be helpful. Also, “If you wake up in daylight, expose yourself to sunlight as soon as possible to signal to your body that it's time to wake up,” Harris said. “Open your curtains or go for a walk outside. If it's dark when you wake up, use a sunrise alarm clock — these are designed to mimic the natural sunrise. This light exposure helps regulate your circadian rhythm.” And when you go to bed in daylight, blackout curtains and a sleep mask might be helpful.
Day staff need good sleep planning too – all of us have times when we are able to't sleep through the night but still need to operate well. The excellent news is that almost all shift staff are on a mission to beat their sleep problems – and have excellent advice for doing so. Read on to search out out these staff' suggestions for maximizing sleep across the clock.
Do you are feeling drained
Josh Hinton, a U.S. merchant seaman, said he used to work as an evening cook on a ship. When you may have an unusual sleep pattern, it's vital to offer in to tiredness and be patient, he advised.
“I get up at 9pm and work until 10am. It takes about two weeks to completely change your sleep pattern. It's impossible to force it – your body won't change immediately. Instead, take advantage of the tiredness. Over time, you'll start sleeping more during the day and less at night.”
Use reverse sleep hygiene
Hinton followed common sense advice to organize for sleep, but simply modified the timeframe. Instead of cutting out caffeine midday to get night's sleep, “drink coffee in the evening and stop around midnight,” Hinton suggested.
Try the trick with the dark glasses
“When you get off work, wear really dark sunglasses,” recommends Valerie Sinady, night nurse, certified health coach and business health and wellness consultant. “Darkness is a signal to go to sleep. Welding goggles are very dark and very inexpensive, with options under $10.”
Take strategic naps
“Incorporate naps into your day to prevent sleep deprivation if you can't get a full night's sleep,” recommends Carlos da Silva, a physician assistant who has experience working nights and long shifts. “I know some night shift workers who split their sleep by sleeping for a few hours right after they get home and then taking a long nap in the evening before their next shift. Even a shorter nap just before your shift can keep you awake and still allow you to fall asleep when you get home.”
(Bonus tip: Need to stay awake later than usual? Take a “coffee nap.” study from the University of South Australia found that drinking 200 milligrams of caffeine after which sleeping for half an hour increased alertness inside 45 minutes of waking.)
Maintain regular meal times
Debbie Gerken, a registered nurse within the neonatal intensive care unit, certified pediatric sleep consultant and infant night nurse, found that the consistency of the meals helped her body adjust higher to sleep after night shifts.
“Eat breakfast when you get home from work,” she said. “That way, your digestive habits will stay the same as on your days off” — that's, you won't get up feeling hungry.
According to the Sleep FoundationPlenty of foods can promote sleep.
These include malted milk (which has been shown to stop sleep disorders, possibly as a result of its vitamin B and D content), fatty fish (which comprises vitamin D and omega-3 fatty acids, each of which can regulate serotonin levels and promote sleep), tart cherries (which contain melatonin, which regulates the circadian rhythm) and kiwi (which comprises antioxidants that make it easier to go to sleep).
Create the proper sleeping environment
Amy Karim, an MRI technician and blogger who often works night shifts, has perfected her setup: “A dark, quiet and cool room is crucial. I use earplugs and a white noise machine.”
Karim can be very careful about her sleep preparation. “I go to bed immediately when I get home – no TV that might stimulate my brain,” she said. “I save melatonin for the moments when I'm desperate and can't get to sleep. I take less than 1 milligram because it has been shown that doses above 0.3 milligrams can actually disrupt sleep.”
And timing is everything. “Try progressively changing your sleep schedule by going to bed and getting up 15 to half-hour earlier every day until you reach your required sleep and wake times,” Harris suggested. “Also, create a soothing bedtime routine that features calming activities like reading, deep respiratory and meditation.”
Most importantly, seek help for sleep problems if you need it. If you may have problems with the standard or quantity of your sleep several nights every week, talk over with your doctor.