Shift Workers: Solutions for Sleep Problems
You stand at the bathroom sink, yawn, and splash cold water onyour face. You glance at the clock—it is 10 pm. Instead of puttingon pajamas and crawling beneath the covers, you are dressing forwork. You fill a thermos full of coffee and stumble out the door.On the drive to work, you rub your eyes and roll down the window abit to keep from falling asleep at the wheel. You have troubleconcentrating on your work and you struggle to stay awakethrough the night. Finally, it is quitting time and you can gohome to bed. Just when you are about to drift off, a neighbor cranksup a lawn mower, the birds seem to chirp louder than usual, and youcannot ignore the sunlight seeping in around the corners of thedrawn shades. The lifestyle of a shift worker can be tough. The lackof sleep can lead to many problems, including depression, lower job productivity, health problems, andmarital and family discord. It can also lead to accidents, both onthe job and on the highway. The National Sleep Foundation (NSF) notes that shift workers are more likely to drive to or from work drowsy at least a few days a month than those who work a regular daytime schedule. For millions of American shift workers the frustration of struggling to stayawake while they perform their jobs and then battling with insomnia and other sleep-related problems once they return home is too real. But if shift work creates so many problems, why not just stick witha daytime routine? Well, many people who make their living at odd hoursprovide crucial services, such as emergency care and police andfire protection. There is also a demand for round-the-clock workersin the transportation and manufacturing industries. Shift work is essential in our24-hour society. Our bodies,however, are regulated by a different clock.
Internal Circadian ClockHumans are regulated by an internal body clock that causes themto be active or sleepy based on different phases of each 24-hourday. For most people, the desire to sleep is greatest when it isdark outside, and the need to be alert and active is greatest whenit is daylight.When people don't follow this internal schedule, it can affect their health. Nearly 10% of shift workers are diagnosed with delayed sleep phase syndrome. It is a sleep disorder characterized by late bedtime and waking 2 hours later than normal or desired times on most days. It is also found in people who do swing (or rotating) shift work. Even though people working swing shifts occasional work "normal" hours, their bodies do not have enough time to adjust to changing sleep schedule.
Strategies for Getting Some ShuteyeIf you are working a shift and having trouble sleeping when youget home, here are some strategies for getting some much-neededrest:
- Keep a regular sleep schedule, even on weekends.
- Find a bedtime routine that makes you feel relaxed and ready for sleep.
- Create a quiet, peaceful environment for sleeping.
- Wear eye shades if the sunlight disturbs you.
- Wear ear plugs if daytime noise keeps you awake.
- Run a fan or create other white noise to help lull you tosleep.
- Avoid caffeine and alcohol near bedtime.
A Short SnoozeWhen you cannot get enough sleep, you may find it beneficial totake a nap. A short nap can recharge a person and improve jobperformance, alertness, and mood. The National Sleep Foundation reports that naps at the workplace are important and effectivefor employees who need to keep a high level of alertness in orderto make quick decisions. Naps at the workplace are also helpful forpeople working doubles or 24-hour shifts.
Some may continue to have trouble even with these changes. If you are experiencing severe symptoms related to sleepdeprivation, it may be best to consider a job change, or at least ashift change.
National Center on Sleep DisordersResearch
National Sleep Foundation
Better Sleep Council Canada
Delayed sleep phase syndrome. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated August 26, 2014. Accessed November 25, 2014.
Facts about drowsy driving. National Sleep Foundation Drowsy Driving website. Available at: http://drowsydriving.org/2014/10/facts-about-drowsy-driving. Accessed November 25, 2014.
Problem sleepiness. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/files/docs/public/sleep/pslp%5Ffs.pdf. Accessed November 25, 2014.
Shift work and sleep. National Sleep Foundation website: http://sleepfoundation.org/sleep-topics/shift-work-and-sleep. Accessed November 25, 2014.
Your guide to healthy sleep. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/public/sleep/healthy%5Fsleep.pdf. Accessed November 25, 2014.
- Reviewer: Michael Woods, MD
- Review Date: 11/2014
- Update Date: 11/25/2014