psy_shiftwork
shift work
introduction:
compared with non-shift workers, shift workers:
quality of sleep is poor:
they have less sleep
are more likely to suffer sleep disorders
are more likely to suffer from:
hypertension, GIT disturbance, CVS disease, O&G disturbance, CFS, immune dysfunction, depression & marital disharmony
rotating shift workers experience the most stress in the work place
have poorer dietary habits, often resulting in weight gain
altered pancreatic function and insulin secretion increasing risk of weight gain and
diabetes mellitus 1)
are less likely to exercise increasing risk of weight gain
decreased basal metabolic rate increasing risk of weight gain
2)
have a greater incidence of smoking & alcohol consumption as well as tendency to use other drugs to overcome effects of shift work (eg. sedatives & stimulants)
have higher risk of workplace injury & errors
have higher risk of near or actual car accident whilst travelling to & from work, especially on night duty
ED registrars on night shifts have substantially lower psychomotor skill scores than those on day shifts
3)
have greater security risks if travelling late at night
ability to sleep during the day deteriorates with age
2 or more night shifts per week increases risk of miscarriage by 32% (Danish study 2019)
Coping strategies:
rostering:
3-shift, forward rotating rosters (morning-afternoon-night) are less disruptive than backward rotating rosters (night-afternoon-morning)
allow for recovery time after night duty - 2 whole days are recommended
two main night shift options:4)
8 hour shifts are least disruptive - avoid 12 hour shifts
it is favourable to have regular & predictable roster arrangements
self-rostering is the preferred rostering system
workplace management:
staff should have an achievable & realistic workload
“controlled rest” or power napping should be supported eg. 20-30min sleep during night duty
for serious fatigue, staff should be able to get a colleague or taxi to take them home
personal initiatives:
avoid bright light after night shift to avoid the start of the diurnal circadian rhythm. Try wearing sunglasses when travelling home.
sleep in a dark quiet room (try a face mask, ear plugs & turn the answering machine on)
sleep in a room away from traffic & neighbourhood noises
consider insulation, double-glazing or air conditioner (all mask intrusive noise & reduce heat) if noise & room temperature are problems
go to bed at similar times where possible during the day or night
develop sleep time routines to allow your body & mind to shift gear & get ready for sleep:
eg. shower, read, watch TV, listen to music, clean teeth, go to toilet then go to bedroom
nap before start of night shift
if you cant get to sleep, get out of bed, read, watch TV, or listen to music and relax then return to bed when ready to sleep
investigate relaxation modalities such as herbal teas, aromatherapy, learned relaxation methods
plan your meals in advance
try healthy snacks such as fruit & products like UP&GO, breakfast bars, & Ensure nutritional supplement if you don't feel like a full meal
avoid caffeine, high calorie & high fat foods before sleep - if you must take caffeine, take it before or at the start of your shift and little or none in the 6-8 hours before you attend to sleep.
enlist family members to support your sleep time
get them to use headphones while watching TV or listening to music
let others know you are trying to sleep during the day, then hopefully they will avoid waking you
undertake regular exercise after waking - not before sleep
plan with family & friends for regular quality time - don't just let it happen
consider working part-time
if one is over 40 yrs age, there is evidence that working more than 25 hours a week increases cognitive decline irrespective of whether one is a shift worker
6)
References:
psy_shiftwork.txt · Last modified: 2019/03/26 17:59 (external edit)