Contributor: Meghan Hurley MD
Educational Pearls:
-
Shift work is defined as anything that takes place outside of a 9-5 schedule, not exempting day-shift medical workers
-
Various ill effects of shift work on overall health:
-
Increased all-cause mortality
-
Increased number of accidents
-
Glucose metabolism dysregulation
-
Increased BMI
-
Fertility impacts for men and women
-
Increased breast cancer risk
-
Decreased cognitive functioning
-
Mitigation strategies
-
Work at the same time every day
-
Anchor Sleep - always try to be asleep at the same time of day
-
Progressive shifts: day- into swing- into night shift instead of the other way around
-
Three days off after a stretch of nights can help reset sleep schedule
-
Shorter night shifts
-
Morning shifts should start no earlier than 8 AM
-
Sleep hygiene
-
Ensure an ideal sleep environment; cool, dark, and damp
-
Avoid bright lights when going to sleep
-
Exposure to bright lights when waking up
-
Hydration throughout your shift
-
Stop caffeine at midnight if you are working a night shift
-
Eat healthy meals and avoid junk food
-
Avoid eating 2-3 hours before going to sleep
References
-
Boivin, D. B., Boudreau, P., & Kosmadopoulos, A. (2022). Disturbance of the Circadian System in Shift Work and Its Health Impact. Journal of biological rhythms, 37(1), 3–28. https://doi.org/10.1177/07487304211064218
-
Jang TW. Work-Fitness Evaluation for Shift Work Disorder. Int J Environ Res Public Health. 2021;18(3):1294. Published 2021 Feb 1. doi:10.3390/ijerph18031294
-
Minors DS, Waterhouse JM. Anchor sleep as a synchronizer of rhythms on abnormal routines. Int J Chronobiol. 1981;7(3):165-188.
-
Reinganum MI, Thomas J. Shift Work Hazards. [Updated 2023 Jan 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589670/
Summarized by Jorge Chalit, OMSII | Edited by Meg Joyce & Jorge Chalit, OMSII