COPING WITH SHIFT WORK
ELCOPING WITHSHIFT WORKPMASShift work can make it difficultto get sufficient sleep andstay alert on the job.MASPEL
More than 15 million Americans are like you--ELworking evening, rotating, or on-call shifts, andfacing sleep-related problems as a result.Sleep helps your brain and body work properly. Whenyou don’t get enough sleep, your memory, mental ability,motor skills, job performance, and moods may bePaffected. What’s more, the likelihood of on-the-job errorsand accidents increases. Long-term health risks of notgetting enough sleep include: frequent infections (suchMASas the common cold or the flu), high cholesterol levels,heart disease, obesity, even certain types of cancer.Circadian rhythms and shift workShift work can be challenging to your health and lifestylebecause your body is sensitive to changes in circadianrhythms. The circadian rhythms are roughly 24-hourcycles that tell your body when to sleep and wake. Thisinfluences your body temperature and levels of alertness,as well as sleepiness, hunger, and hormones changes.ELIn healthy adults, sleepiness tends to occur during aspecific phase of circadian rhythms, with the strongestsleep urge occurring between 2:00 A.M. and 5:00 A.M.If you work at night or on a rotating schedule, you mustPfight your body’s natural circadian rhythm by stayingawake when your brain is programmed to be sleepyand by trying to sleep when your brain is programmedto be awake. As a result, many shift workers tend to beMAScontinually sleep deprived. If you work at night andsleep during the day, you may sleep up to four hoursless than those who work during the day and sleepat night. It may be challenging for you to fall asleep,and once you do, your sleep may be light, interrupted,and less likely to make you feel well rested.Many shift workers tend to be continually sleep deprived.
How do I get more and better sleep?ELThere are several therapies may help make shift workeasier for you to manage. The approach that is best for youwill depend on your individual needs and circumstances.A board-certified sleep medicine physician at an AmericanPAcademy of Sleep Medicine accredited sleep facility canprovide you with a specific strategy to help your bodyadjust to your work schedule and to improve your sleep.Bright Light Therapy: Exposure to a special artificial lightMASmay actually shift your circadian rhythm, so you are ableto sleep during the day and be alert on the job at night.Bright-light boxes, desk lamps, dawn simulators, andother products are available from several manufacturers.A board-certified sleep medicine physician can helpdetermine the right amount of light exposure and willdiscuss the proper time to use these devices. It isrecommended that you not purchase these deviceson your own, however, because bright light exposureat the wrong time can actually make things worse.ELSleep Medications: Your doctor can prescribe a sleepingpill to help you get rest at the proper time. Sleeping pillsmay help you sleep better in the short term, but in thelong term it is usually not the best option. Many peoplePalso experience side effects when on sleep medications.Additionally, research shows that your alertness andperformance on your next night shift will only partiallyimprove if you have used sleeping pills to sleep duringMASthe day. Although sleeping pills may offer relief andmay be appropriate along with other treatment, they donot address the actual cause of your sleep problems.Sleeping pills cannot reset your internal clock.If you think sleeping pills could occasionally help you,talk with a board-certified sleep medicine physician.Over-the-counter sleep aids are not the best choice tohelp you sleep since many of them cause drowsiness forseveral hours after you awaken, which can be unsafe.
ELPMASMelatonin: Melatonin supplements may help youadapt better to a shift work schedule. Melatoninis a natural hormone produced by the brain andconsidered a signal for when your body is supposedto sleep. Research suggests that a dose of 0.5 mgis just as effective at higher doses. Take melatoninELseveral hours before you plan to sleep.Caffeine: Moderate amounts of caffeine can help youstay alert on the job. Stop using caffeine in the laterportions of your shift, so that it does not disrupt yoursleep when it is time to go to bed. If you feel that youPare using more and more caffeine to remain alert duringyour waking hours, discuss this with your doctor.Alcohol: Alcohol is NOT beneficial to sleep, and mayMASmake it harder to stay asleep. Even though alcohol maymake you feel tired, when the alcohol is metabolizedby your body your sleep will actually be less restful.Over time, alcohol can severely fragment your sleep.
Tips for Managing Shift Work»»ELIf possible, take a nap during a break in your shift orbefore reporting for a night shift. A nap of just 20-30minutes can improve your alertness on the job.»»Minimize changes to your work schedule. If youmust work rotating shifts, ask your manager toPschedule a clockwise rotation. This means yournew shift will start later than your last shift. It iseasier to stay up late than to go to bed early.MAS»»If you always work the same shift, try to keepthe same schedule on work days and offdays. Keeping a routine helps your bodyknow when to be alert and when to sleep.»»To help you stay alert, your workplace shouldbe well-lit and cool rather than warm.»»Plan ahead for a change in a shift workschedule. Begin to alter your sleep time a fewdays in advance. This will make it easier forELyour body to adjust. See the example below.ScheduleSleep TimeEvening Shift (5pm – 1am)3am – 11amNight 1 of Transition5am - 1pmPMASNight 2 of Transition7am – 3pmNight 3 of Transition8am – 4pmNight Shift (11pm – 7am)9am – 5pm
Tips for Better Sleep Follow these tipsELto get the best sleep possible.»»Night shift workers can wear sunglasseson the trip home in order to minimize theeffect of sunlight on their body clocks.»»Buy dark curtains for the bedroom windowsPor wear an eye mask for sleep.»»Use a fan, white noise machine, or white noisesmartphone application to block out other noises.MAS»»Turn off your phone ringer, disconnect thedoorbell or put up a “Do Not Disturb” sign.»»Make sure others in your home are aware of yourwork schedule. They should keep the homequiet when they know that you need to sleep.»»Establish relaxing bedtime rituals, suchas a warm bath, light and healthy bedtimesnack, or 10 minutes of reading.»»»»Use your bed only for sleep and sex.ELEat meals that are high in protein andcarbohydrates and avoid fried food, goingto bed when hungry, and going to bedimmediately after eating a large meal.»»»»PExercise regularly and maintain a healthy diet.Avoid consuming alcohol andsmoking close to bedtime.»»MASTurn off any electronics at leastone hour before bed.
If you have difficulty falling asleep or staying asleepELafter your shift work, if you feel tired even after sleeping7-8 hours, or if you feel that shift work is impacting yourphysical or mental health, see a board-certified sleepmedicine physician at an American Academy of SleepPMedicine accredited sleep facility to discuss your sleeppatterns and work schedule, as well as discuss othersleep disorders that may be causing you problems.MASFor more information on the AmericanAcademy of Sleep MedicineELaasmnet.orgMASPFor more information visitsleepeducation.org
ELPMASMASPEL
Tips for Managing Shift Work » If possible, take a nap during a break in your shift or before reporting for a night shift. A nap of just 20-30 minutes can improve your alertness on the job. » Minimize changes to your work schedu
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A way of coping is a broader category of coping that explains specific coping instances. For instance, reading a book on stress management falls under the way of coping named “reading.” Playing the video game “Tetris” is a way of coping that is referred to as “distraction.” In Fig. 1 and Fig.
focused and problem-focused coping into a functional coping scale and added dysfunctional coping to the existing model, in order to distinguish between helpful and unhelpful coping techniques. Dysfunc-tional coping can take different forms (Car
2 By the first shift Is meant the morning shift, by the second shift the afternoon or evening shift, and by the third shift the night shift. Some agreements refer to the shift beginning at midnight as the first shift, but this report classifies such work as the third shift. 3 For example, a 10-cent differential on an hourly wage of 60 cents is .
A cope-cake is another way of saying coping skill. A coping skill is something that makes me feel better when I am mad, worried or sad. Some coping skills are healthy.I can take deep breaths, go for a walk or take a nap. Some coping skills
al., 2001, pg. 89). Coping skills change with development and the skills available to an individual are constrained by their biological, cognitive, social, and emotional development. Coping behaviors can be further categorized into primary control engagement coping, secondary control engagement coping, and disengagement (Connor-Smith et al., 2000).
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