Shift Work: Prioritising Performance Amidst Changing Shifts

PART 3- In this final installment of Shift Work: The Ultimate Survival Guide, we explore strategies to help shift workers prioritise performance amidst changing shifts. For those with sleep-friendly rotas, high-stake roles, or enduring longer periods of night shifts, this section will guide you on how to sync your circadian rhythm with your shift changes, ensuring optimal alertness and performance.

What is the Best Shift Pattern for Sleep?

Not all shift patterns are created equal when it comes to sleep. Most people find it easier to adjust their internal clocks later rather than earlier. This makes a progressively advancing shift schedule more sleep-friendly.

Consider this sleep-amicable shift pattern:

• 2 early shifts

• 2 late shifts

• 2 night shifts

• 4-day recovery period

An alternate strategy might span extended stints on each shift type. Imagine working 7 back-to-back late or night shifts, followed by a restorative break. A well-planned rota – especially a consistent one – paves the way for sound sleep. Such predictability helps good sleep planning, cushioning any blows to sleep quality. If you're struggling with a tricky rota or erratic shifts, consider a chat with your supervisor. The realm of sleep medicine is gradually making its presence felt in workplaces, and even small adjustments can drastically improve sleep quality and overall well-being.

Case Study: Luke, Power Plant Control Room Operator

Luke works in the control centre of a power plant. He has forward rotating shifts, which are predictable. He generally sleeps well during the day and is free of significant daytime responsibilities. Luke enjoys the flexibility of being off at different times. The critical nature of his role requires him to be alert at all times during his shifts. For Luke it is essential he shifts his internal body clock with his shifts to maintain performance, sleep quantity and quality and to avoid sleep deprivation.

Prioritising Performance Amidst Changing Shifts

The Goal: Ideal for those with sleep-friendly rotas, high-stake roles, or enduring longer nocturnal stints. Here, you sync your circadian rhythm with shift changes.

Pros:

• Better alertness during night shifts

• Reduced risk of sleep deprivation

• Harmony with your body's natural cues

Cons:

• Greater effort needed for adjustments

• Possible challenges reverting to day shifts

Important Note: A couple of days might be rough as you adjust back to daytime routines after shifts. Understanding your body's internal clock can be a game-changer in making these transitions smoother.

Making the Body Clock Work for You

Understanding our body's internal rhythm is one thing, but making it work for you requires a hands-on approach. If you've ever wondered how to adjust to night shifts or find balance with a constantly changing schedule, you're in the right place. This section provides insight into influencing your body's natural rhythm to better align with your work schedule.

How Do I Shift My Body Clock?

Using three primary factors—melatonin production, food timing, and physical movement—can help you adjust your body's natural clock to better suit your needs.

Here's how:

Melatonin: This sleep-inducing hormone signals bedtime. By controlling light exposure, you can influence melatonin production. Immerse yourself in bright light during your awake hours to limit melatonin's release and embrace darkness when you wish to sleep, promoting its production. The goal? Trick your body into adapting to a new day-night routine, improving both the time it takes to fall asleep and the quality of your rest.

Food Timing: Our body also takes cues from our eating habits. When working nights, aim for three balanced meals during your shift. This routine can convince your body that nighttime is your new daytime.

Movement: Physical activity also plays a part. If possible, engage in some form of movement before a night shift, even if it's just a brief walk. This not only keeps you alert but also ensures better sleep when you finally rest.

Don't forget to seek advice from a healthcare expert or a sleep specialist for tailored guidance on effectively adjusting your internal body clock. If you're considering melatonin supplements, opt for the immediate-release type; controlled or prolonged-release versions won't be effective for adjusting your circadian rhythm.

Coping with Shift Work: A Deep Dive

The following insights help navigate the challenges posed by night or late shifts. These guidelines are tailored for those keen on syncing their body clock with their work routines. Depending on your situation, you might find it useful to adopt a combination of these recommendations or modify them to better fit your needs.

Planning: Forward-thinking is essential. Sleep isn't a luxury—it's a necessity. Align your routines to prioritise rest, irrespective of your work schedule. Whenever possible, get a head-start by knowing your shifts beforehand and planning your personal commitments accordingly. Little things, like timing your grocery deliveries or putting your phone on silent, can make a world of difference. And never underestimate the value of a supportive household or a flexible work rota. Collective effort makes the journey smoother.

During Late or Night Shifts:

Routine is Key: Keep a steady routine throughout the night, integrating nutritious meals and scheduled breaks. Avoid larger meals, especially towards the end of your shift. Trying to sleep on a full stomach can hinder your ability to sleep post-shift.

Light Matters: Start your shift with exposure to bright lights to boost alertness. As your shift ends and during your commute home (unless you're driving), dim the lights or wear special glasses that block blue light. This encourages melatonin production, prepping your body for rest.

Mindful Munching: When hunger strikes during off-hours, opt for light, healthy snacks. Lack of sleep can increase junk food cravings, which can further impact sleep quality.

Revitalise: Embrace short power naps or brief relaxation periods (15-20 minutes) during breaks. This helps rejuvenate your mind without disrupting your sleep schedule.

Beverage Choices: Caffeine is a double-edged sword. It's beneficial early in your shift but can disrupt sleep if consumed too close to bedtime. Also, stay hydrated; having a water bottle on hand can help reduce fatigue, especially since shift workers often forget to hydrate during typical "sleep hours."

Stay Alert: Watch out for the 4 am slump when alertness typically dips. Be cautious and make decisions carefully during this time.

Post Night Shift Tips:

Safety First: After your shift, assess your state before driving. Fatigue can impair judgement. If you're too tired, consider taking public transit or resting before heading out.

Dimmed Ambiance: When your shift ends, try wearing sunglasses or blue-light-blocking glasses (while not driving) to encourage melatonin production and promote sleep readiness.

Winding Down: Develop a pre-sleep ritual, like a warm bath or relaxation exercises, to mentally and physically prepare for sleep.

Sleep Sanctuary: Optimise your bedroom for sleep – make it dark and quiet. Consider using earplugs or an eye mask to enhance this environment. Silence your phone to avoid disturbances.

Daytime Habits: After sleeping, get at least 20 minutes of natural light, eat a nutritious breakfast, and engage in light exercise. This helps reset your body clock and energise you.

Recovery After Night Shifts:

Morning Rest: After your last night shift, take a short morning nap (1-2 hours) before noon to refresh yourself. Then ease into your daily routine. This will prepare you for a regular sleep time in the evening.

Nature & Movement: Use daylight and physical activity to reset your body clock and ease your transition to a normal sleep cycle.

Eat Right: Return to your standard daytime eating habits to support natural rhythms and promote sleep quality. A solid breakfast after your morning nap is a good start.

Rest Reset: Stick to a consistent bedtime, in sync with your usual routine. Under a doctor's guidance, melatonin supplements can help with the transition.

Rise Right: Be consistent with your wake-up time. A brief lie-in is fine if needed. Consistency helps return to your regular daytime rhythm.

Be Patient: It might take several nights to return to your regular sleep pattern. Stay consistent.

The Power of Naps: If you're frequently on shift work, you might be more sleep-deprived. Naps can be a lifesaver. Short naps, less than 20 minutes, are best to prevent grogginess and not interfere with nighttime sleep. Preparing for another night shift? Naps can also help adjust your schedule. Remember, even a brief nap can boost energy, improve performance, and help you stay alert later.

Get Help: If you are struggling to get to sleep or stay asleep when you have the opportunity to do so, then seek professional help. Shift workers are much more prone to insomnia, sleep disorders and sleep deprivation. Expert input can be a game-changer.

In the final installment of this series, we explore how employers can support the sleep needs of shift workers. 

References

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

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