How to manage shiftwork
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This document provides tips for managing shift work including maintaining a healthy lifestyle with proper diet, exercise, and sleep. It suggests establishing routines, avoiding late night meals, limiting caffeine and alcohol, and maintaining communication with family. The document also advises seeking help from supervisors or medical professionals if having difficulty adjusting to shift work.
How to manage shiftwork
- 1. HOW TO MANAGE SHIFTWORK PREPARED BY: MOHAMMED A RAJAB
- 2. Managing shiftwork • Adapting to shiftwork is easy for some people while others never adjust. Exercise and a well • Balanced diet will probably help any adjustment. Family understanding and cooperation can • Also reduce stress that seems to go with a shift worker's lifestyle. If you do find it difficult to • Adjust to shiftwork, you should discuss the problem with your supervisor or manager, • Occupational health nurse or doctor or counsellor or employee advisory service. They may be • Able to help you find a solution.
- 3. Managing odd hours • Average amount of sleep as possible. The following hints may help: • Curtains with backing or blinds to reduce the light levels. • Sleeping in cool conditions helps in getting to and staying asleep. An air conditioner may help. • Reducing noise with heavy curtains and sound insulation on the doors and windows. The hum of an air conditioner may mask minor noises from the outside. Let close neigh hours know when you will be sleeping in the daytime so they can avoid mowing or noisy car repairs.
- 4. Managing odd hours cont. • Maintain a regular sleep schedule. A minimum of four hours sleep is desirable, but try to allow at least seven hours in bed. Rest without sleep is still beneficial for the body. • Try different sleep times in the daytime to find which suits best – straight after work, before the next night shift or part of both. • To avoid a build-up of fatigue while you are on night shift, you must get as close to your • Try relaxing between work and bed. Some shift workers prefer to go straight to bed while
- 5. Managing odd hours cont. • Others find it better to read or watch television first. • Don’t get upset if you can’t sleep straight away. Read the paper or watch television. Remember rest in itself is important. • Don’t drink too much liquid before going to bed. • Avoid coffee in the last few hours prior to sleeping. • Alcohol, contrary to popular belief, does not promote sleep. Instead, it lowers the quality of sleep and overloads and stimulates the bladder. • Be cautious with the use of sleeping tablets. They may help for a few days but should not be used in the long term.
- 6. Managing odd hours cont. • Heavy smokers have difficulties in going for long periods without a cigarette, especially • During the day. Craving for a cigarette may wake you up. If you give up smoking you will • Sleep poorly until your body adjusts, but then your sleep will improve.
- 7. Other helpful hints • Before your first night shift, have a short sleep of between one to four hours to help reduce sleepiness at work. • When coming off night shifts into days off, have a short sleep on reaching home, and go to bed earlier that night. A good sleep at night is the quickest way of getting the body clock back to normal. • Don’t take on any extra work that could reduce the time available for sleep, especially when you are on night shift. • Social life, particularly at weekends, should be organized so you still get adequate sleep.
- 8. You are what you eat • The activity of the digestive system is reduced at night. Indigestion, heartburn and constipation • May occur. Extra food eaten at night may be stored as fat rather than used up to provide • Energy. You might: • Try having two meals at the regular times and a light meal in the middle of the night shift. • Consider having the largest meal of the day after the day-sleep. • Take a meal at or before 1am. The effects of a meal may be to decrease alertness in the • Second part of the night shift, so it’s better to eat before you become fatigued.
- 9. What to eat • Light meals, high in carbohydrate, based on rice, pasta or bread, are easy to digest. Avoid • Meals heavy in calories or with a high fat content because they take longer to digest and • May make you feel drowsy. • Snack on fresh fruit and milk products and avoid spicy and fried foods. • Limit the amount of coffee towards the end of your shift, as coffee can keep you awake • When you are trying to sleep at home.
- 10. Life at home • Just as your body follows a rhythm, so does your social and family life. Once again, the • Shift worker is out of step. When you are awake, everyone else is sleeping; when you are at • Work, everyone else has free time. School age children may only see their shift working parents • Will be home during the day.
- 11. Life at home cont. • For short periods. Try to: • Talk with your family ahead of time about problems that result from shiftwork and look for solutions. • Adjust to the household routine where possible. Give your partner or children the opportunity of making suggestions about how you can fit into their activities. • Take pre-school children to a playgroup on the mornings before you sleep, or arrange with friends with small children to swap child minding duties on sleeping days. • Take over some household duties on days off. One of the advantages of shift work is you
- 12. Planning your social life • Normal social interactions with family and friends are so important people may cut down their • Sleep time so they can take part in customary social activities. This can affect work • Performance. When on shiftwork you should: • Plan to make the most of your time off. Let your friends know when you are free. • Use your free daytime when others are working for activities you like to do by yourself and do some of the jobs that might otherwise interfere with social occasions. See if there are • Others on shiftwork who will join you in daytime sport or other activity.
- 13. While at work • Fatigue and sleepiness on the job are the major problems but fatigue after the shift is over is • Also important. Remember to: • Be particularly careful when driving home after the night shift. Never drive if you’ve worked a double shift. • Keep your mind active by listening to the radio. • Even in winter, be wary of using the car heater as you may become drowsy in a warm car.
- 14. Physical fitness • General physical fitness is important: • Make an effort to increase your physical activity during leisure time. • Join a gym or sports club so you can make use of their facilities on your days off. • If you are on regular medication (ex. insulin for diabetes) or have a chronic recurring illness • Such as asthma, see your doctor for advice before beginning shiftwork. • Adapting to shiftwork is easy for some; others never adjust. Using commonsense rules for • Diet and physical fitness will help. Family understanding and cooperation can also reduce • The upsets that seem to go with a shift worker's lifestyle.
- 15. Who to see for help • If you find you are having difficulty adjusting to shiftwork, discuss the problems with: • Your supervisor or manager, • Your occupational health nurse or doctor, or • Your staff counsellor or employee advisory service. • They may help you find a solution. Adapted from Hints for shiftworkers, Division of Workplace Health and Safety, Queensland.