Meeting the Challenges of Shiftwork

Meeting the Challenges of Shiftwork

Did you know that 20 percent of the American workforce (more than 21 million) is shiftworkers? A shiftworker works a nontraditional schedule with the majority of hours falling outside of the traditional 8 a.m. to 5 p.m. work shift.

The increasing reliance on shiftworkers is related to today’s global economy and sophisticated technology. The prevalence of shiftwork is greatest among workers in service-oriented occupations, such as protective service (police, firefighters and security guards), food service, operators and laborers.

There is a good chance that you or a family member is a shiftworker. If you are, you know only too well that shiftwork is more than just a job—it’s a lifestyle.

Shiftwork can have an impact on the functioning and well-being of people. The importance of developing effective coping mechanisms and a healthy lifestyle is critical to shiftworkers and their families, since shiftwork is an unavoidable reality of modern society.

The biological clock

Why do people have problems adjusting to shiftwork? Researchers point to the fact that human beings are diurnal creatures—that is, we are accustomed to being awake and active during daylight hours and asleep at night. Our circadian system (or biological clock) is set to synchronize our natural biological rhythms to a 24-hour period. This internal clock is slow to adjust itself to a night work schedule because the body is not programmed for sleep during the day and alertness at night. Shiftworkers can suffer from ‘shift lag’ syndrome: fatigue, moodiness, insomnia, digestive problems and diminished mental agility and performance.

In addition, society expects people to do their sleeping at night. Community and family activities take place during the day, early evening and on weekends, when shiftworkers are sleeping or working. Together, biology and society can make shiftwork challenging for workers and their families.

Getting quality sleep

Perhaps the hardest part of coping with shiftwork is having to sleep in the daytime—when the body is programmed to be awake and active. You can reduce insomnia and fatigue by using the following sleep tips:

Maintain a regular sleep schedule. Try to keep the same bedtime from day to day so your body can readjust its circadian rhythms.
Reduce light, temperature and noise levels in your bedroom. Seek absolute darkness by using heavy drapes, window shades or eye shades. Keep the room on the cool side since you sleep best when your body temperature drops, like it does normally at night. Eliminate noise by disconnecting the phone and doorbell, wearing ear plugs and using a fan or “white noise” device. Inform family and friends of your sleep schedule so they won’t disturb you.
Get as close to your usual amount of sleep as possible. Don’t cut back on sleep to engage in other activities. Most people need eight hours of sleep per day to function at their best.
Develop a pre-sleep routine just as you would when sleeping at nighttime. Relax by taking a shower or bath, reading, eating a light snack and brushing your teeth.
Avoid alcohol and caffeine before bedtime. They will only disrupt the quality of your sleep.
Skip heavy meals before bedtime. Stay away from spicy or greasy food—it’s better to eat lighter foods such as soup, fruit or toast.
Avoid sunlight before bedtime. Sunlight can interfere with sleep by signaling the brain that it’s time to be awake. Wear dark sunglasses during the drive home. Let the sunlight shine in when you get up.

Family matters

How well your family copes with your work schedule is as important as how well you handle it. Here are some suggestions for successfully balancing work and family:

Communicate with each other! Have regular family meetings to discuss and resolve problems, plan activities and support one another.
Plan quality time together. Establish your own special rituals and holidays. Even if your plans involve low-key or routine activities, set a date in advance so everyone can look forward to these times together.
Post a monthly planner where family members’ activities, chore schedules and memos are shared.
Take an active role in your child care arrangements. Have a reliable back-up plan for emergencies.
Check in with your family by phone at an appointed time every night. Carry a beeper or cell phone so that you can be reached in case of an emergency.

Take care of yourself

Finding time and energy to take care of your own personal health—both physical and emotional—may be the most challenging of all aspects of being a shiftworker. Yet, it is also the most important job you have. Here are some ideas:

Eat balanced meals high in carbohydrates and full of fruits and vegetables.
Make plans with other shiftworkers. Not only will it be easier to get together with people who share your non-traditional work schedule, developing friendships with others who understand the special challenges of shiftwork will pay off emotionally. You may even be able to work out mutually beneficial child care arrangements.
Allow time for recovery. Plan on transition time when coming off your work week so that your body has a chance to re-adjust to daytime living. Social activities should be organized on days when you’re feeling rested and rejuvenated.
Increase your physical activity during leisure time—join a gym or take regular fitness walks. Research shows that regular moderate levels of exercise at the same time each day can help synchronize the circadian rhythms.
Drink plenty of fluids—especially water—to prevent dehydration and other health problems caused by body changes related to disruption in circadian rhythms.
Consult with your personal physician if you are taking medication for a chronic medical condition, such as insulin for diabetes.
Seek out emotional support and other ideas for coping from your employee assistance program (EAP) or human resources representative if you are having difficulty adjusting to a non-traditional work schedule.

If you are able to successfully cope with the challenges of shiftwork, you will then enjoy its benefits, such as: the opportunity to get more involved in your kids’ school activities, avoiding commuter traffic jams—and maybe even a game of tennis or golf when everyone else is at work.

Resources

Working Nights,

Working Nights (monthly newsletter),

or 800-284-5001.

The Complete Idiot’s Guide To Getting A Good Night’s Sleep, Martin Moore-Ede, MD, PhD and Suzanne LeVert, Macmillan, 1998.

The 24-Hour Manager: 101 Tips for Managing Employees in Round-the-Clock Operations, Martin Moore-Ede, MD, PhD, Circadian Technologies Inc., 1995.

By Karen Szmyd Dickason, LCSW, CEAP