Shift Work Survival Guide: Essential Tips for Managing Sleep & Health

PART 1 - Juggling the unpredictable rhythms of shift work with daily life is no small feat. It frequently risks sleep deprivation and its subsequent toll on health. Even the toughest among us aren't immune to the wear and tear of inadequate sleep— not just tiredness but serious repercussions on physical and mental health. In the UK alone, a substantial 3.8 million people, many of them key workers, clock in for shift work. Unfortunately, their health needs are often sidelined.

Battling Against Your Internal Body Clock:

It's not just about clocking in hours of sleep, but the quality and timing of it. Constantly resetting our body’s internal clock through shift work can wreak havoc on both our mental and physical health. Evidence suggests that regular shift workers are at a heightened risk of sleep disorders, specific cancers, diabetes, weight issues, and even memory problems. A recent poll of 5,000 shift workers found a jaw-dropping 70% felt their health had been compromised by their work patterns. Daytime sleep often becomes elusive due to the battle against our inbuilt body clock and external disturbances—be it sunlight, noise, or lively children.

What is our Internal Body Clock or Circadian Rhythm?

Our body’s internal clock, or circadian rhythm, naturally aligns our sleep to nighttime and promotes alertness during daylight. It uses the hormone melatonin, which is produced in darkness, to keep it aligned with a 24-hour day/night cycle. Going against this comes at a price.

So, what can be done to bridge this gap between the demands of modern work life and our inherent biological needs? This is precisely the query we intend to address in this blog series. Our purpose is twofold: firstly, to shed light on the relationship between sleep and shift work, and secondly, to offer actionable strategies, informed by medical insights and practical experiences, that can help shift workers optimise their sleep and overall well-being. Through sharing research, expert perspectives, and perhaps a case study or two, we hope to empower you, the diligent shift worker, with the tools and knowledge to better navigate the challenges of irregular working hours.

Preparing for the Next Steps:

As someone who does shift work, we need to consider several key aspects before offering tailored sleep help. There is no one-size-fits-all solution; the advice depends on the type of shift, how often it changes, your home situation, and your priorities. Before we dive into the details, ask yourself: what are your priorities?

If you need to maintain daytime function due to other life commitments (kids, partners, or just enjoying your work-life balance) and you only do sporadic night shifts, then part 2 is for you. If you are on a fixed rotating shift or do a great deal of long runs of nights or evenings and need to shift your body clock with your shifts, then part 3 is for you. If you struggle to adjust back to daytime schedules following altering shifts, then part 4 is for you.

Before we dive into the details, let's explore some practical tips that apply no matter what your shift pattern or priorities look like.

Practical Tips for All Shift Workers:

1. Embrace Sunshine: On your days off or when your shift rotation finds you working during the daytime, seize every chance to soak in some natural sunlight. It helps fend off the blues, boosts vitamin D levels, and nudges your body clock back into its daytime rhythm.

2. Get Moving: Exercise doesn’t just sculpt your physique – it helps achieve better sleep. A simple 20-minute stroll can work wonders. Keep the movement consistent, even if your shifts aren't.

3. Avoid Stimulants: Alcohol, nicotine, and caffeine can disrupt your sleep. Aim to have your last caffeinated drink at least 6 hours before bedtime and your last nicotine at least 1 hour before lights out.

4. Consistency: Whenever feasible, maintain a steady sleep routine. Hitting the sack and rising up at the same time, especially during a run of day shifts, helps set your internal clock straight.

5. Sleep Ritual: Create a wind-down sleep ritual. Dimmed lights, a favourite book, soft pyjamas, and a mug of warm, calming tea can signal to your body that it's time to unwind.

Stay tuned as we delve deeper into tailored strategies for different shift patterns and priorities in the upcoming sections. Don't miss out on essential tips for optimising your sleep and well-being as a shift worker.

References:

Health effects of shift work and extended hours of work. BMJ. Professor J M Harrington Institute of Occupational Health

Boggild H, Knuttson A (1999) Shift work, risk factors and cardiovascular disease. Scand J Work Environ Health 25:85–99,

https://www.ons.gov.uk/businessindustryandtrade/business/activitysizeandlocation/articles/thenighttimeeconomyuk/2022

Shift work: health, performance and safety problems, traditional countermeasures, and innovative management strategies to reduce circadian misalignment. Nat Sci Sleep. 2012; 4: 111–132.

 https://teamsurfboard.com/resources/the-state-of-shift-working-in-the-uk-2022/