What’s the difference between starting work at 8 a.m. and 8 p.m.? Unfortunately the answer isn’t as simple as 12 hours. The human body is designed to wake with the sunrise and rest with the sunset. Reversing the cycle without care and caution can wreak havoc with a worker’s judgement, health and sense of well-being.

 

Biologically, the human body follows a 24-hour circadian rhythm which controls heart rate and body temperature. Taking its cue from the sunset, the rhythm causes heart rate and body temperature to begin to drop, and the individual to feel tired and seek sleep.

 

A night shift requires a worker to be alert and functioning when, biologically, their body most wants to rest and shut down - especially from 2 a.m. to 5 a.m. when body temperature and heart rate are at their lowest. Problems compound once the night shift is finished and the worker tries to sleep. The body’s circadian rhythm starts to pick up its pace with the sunrise – which can cause interruptions to sleep, preventing the deep rejuvenating sleep that is required for proper health.

 

Poorly managed shiftwork may create health problems. If a deep sleep is not achieved between shifts, sleep deprivation can set in. Shiftworkers also need to eat during their shift, unfortunately the circadian rhythm slows the digestive system down at night. This can cause gastrointestinal problems to develop in the worker.

 

Socially, shiftworkers often report a sense of isolation. Partners, children and friends are sleeping while they are awake and vice versa. If sleep deprivation is occurring, irritability can arise, making it difficult to communicate with family. Clubs, sports teams and social events are not easy to participate in as they are geared to people who work day shifts.

 

If a worker is not properly prepared, shiftwork problems can compound and become a downward spiral. Living opposite of the body’s circadian rhythm can affect a worker’s judgement, reaction time, and peripheral vision, social life in addition to causing gastrointestinal problems and sleep deprivation.

 

But circadian rhythms can adjust and change to new schedules. The transition can occur quickly and effectively when workers and organizations take steps to ensure the health of shiftworkers is maintained.

 

Sleeping properly between shifts is essential. Rooms should be dark, cool and comfortable. Phone ringers should be turned off, leaving the answering machine to pick up messages. Workers should monitor their sleep patterns to determine which pattern best allows them to sleep. For some it will be immediately after finishing their shift, for others it will be staying up when they first get home and waking up right before their next shift. Sleeping pills should be avoided. They can quickly become addictive and easily misused.

 

Diet plays a role in how well a worker will adapt to shiftwork. Eating greasy or fatty food at night when the digestion system is slowed down can lead to stomach problems. Workers should eat balanced and varied meals. Caffeine should be consumed only at the start of the shift. Drinking caffeine too late in the shift can cause sleep problems during the day. If possible, at least one family meal should be planned per day to help relieve feelings of isolation.

 

Organizations can help workers adjust to shiftwork by paying attention to “Shift Schedule Design”. The Canadian Centre for Occupational Health and Safety (CCOHS) recommends:

 

 

The CCOHS also recommends organizations offer social activities with the needs of shiftworkers in mind.

 

 

Workplace Safety North has Consultant Trainers available to give presentations on shiftwork. Contact info@workplacesafetynorth.ca or phone 1. 888. 730. 7821 for more information.