Six Ways Shift Work Can Affect Your Health

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Date:
Monday, August 20, 2018

Not everyone has a typical morning to afternoon work schedule. More than 22 million Americans have shift work jobs, including firefighters, nurses, and pilots. These professions play an important role in every community, but there are also challenges that come from working nontraditional hours, especially when it comes to sleep. Ten percent of night and rotating shift workers are thought to have a condition known as shift work disorder , which is linked to sleep issues, chronic diseases, and other illnesses.

 

The most common types of shift work schedules include the “2-2 3-2 2-3,” DuPont, and Pitman. Each system involves 12-hour shift schedules that alternate between day shifts and night shifts with days off in between. Although these shifts require working different parts of the 24-hour cycle, it’s still important to maintain as consistent a sleep schedule as possible, since it plays a key role in people’s health.

 

If you have a shift work schedule, look out for these signs that your job is affecting your sleep and wellbeing, then follow the steps below to stay on top of your health.

 

Sleep Challenges

Workers with rotating shifts commonly report disturbed sleep.  This includes a harder time falling asleep,  shorter stage 2 sleep and REM sleep, and shorter total sleep duration.  Shift workers also commonly struggle with insomnia.  To make it easier to fall and stay asleep after working a shift, consider using blackout curtains to keep the room dark, and white noise machines to block out any distracting daytime sounds. Relaxation exercises can also help you quiet your mind to ease the transition to sleep.

 

Sleepiness

Because your body’s natural circadian rhythm produces sleep-inducing hormones at night, many people who work night shifts tend to feel sleepy, no matter how much sleep they have during the day.  At the same time, shift workers tend to experience daytime fatigue  and difficulty concentrating.  To combat these challenges, be as consistent as possible in your daytime sleep routine and aim for the recommended seven to nine hours of sleep. Avoid caffeinated beverages toward the end of your shift to

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