Tools to Cope With the Effects of Shift Work

Shift work generally refers to rotational shifts which are typically 8 to 12 hours in length and may include any hours in a 24-hour period and any days in a week. Weekends may or may not be off. Shift workers' hours may rotate or change, which can be difficult to deal with and adversely affect health. Other shift workers work nights regularly. According to the Canadian Centre for Occupational Health and Safety, 25 percent of North American employees are shift workers.

Eating

• Shift workers frequently suffer from gastrointestinal and digestive ailments such as heartburn, indigestion, stomachaches and reduced appetite and are more at risk for peptic ulcers than others. This is due to irregular eating habits, frequent snacking on junk food and use of caffeine drinks to boost energy. To cope with these issues, shift workers should aim for regular meal times as much as possible. Timing of meals is important; for instance, a night worker should eat lightly through the work shift and have a good breakfast. Afternoon workers should have their main meal in the middle of the day. The goal is to avoid becoming too hungry during sleep times. Eat healthy foods and avoid fatty foods and sugary diets. Avoid heavy use of antacids and give time for digestion by not rushing meals. Don't indulge in caffeinated drinks.

Sleep

• One of the biggest challenges for a shift worker is having healthy sleep patterns. Try to maintain as regular a sleep schedule as possible. Night shift workers should maintain their sleep schedule even if they are off work on weekends. Keep lights bright during shift hours and wear sunglasses on the commute home. Don't go to bed immediately upon getting home because your deepest sleep will be in your first few hours of sleep and likely the household will be loud and busy when first getting home from work. Use room-darkening shades and white noise to help create an environment conducive to sleep. Try a sleep mask or earplugs to block out noise and light when sleeping. A short nap during the day and exercise before work boosts energy for work.

Family and Social Life

• Try to schedule family time to maintain a close and happy relationship with family members. Eat at least one meal together each day for this reason. Stay in contact by calling home for a quick check-in or chat during breaks at work. Plan for weekends by scheduling family or couple time out. If you don't schedule it, you might squander opportunities to connect. Communication can be difficult if sleep schedules conflict. Be creative to stay in touch and up to date. Have a family notebook to write notes back and forth about upcoming events, when the repair man is coming, when the bills need to be paid or when baseball sign-ups are scheduled.

Minimizing Damage

• Shift workers face increased health and safety risks. For example, according to the National Sleep Foundation, they are much more likely to suffer from insomnia and daytime drowsiness. Night shift workers are also more likely to drive while sleepy and twice as likely to fall asleep at the wheel. One strategy to deal with this danger is to live as close to work as possible to reduce commute time as much as possible. Another option is to use public transportation or have a ride home. Shift workers can be at increased risk for drug or alcohol dependence or problems. Alcohol can seem to help sleep at first, but it will disrupt sleep in time. Using drugs, even over-the-counter ones, to increase energy or alertness exacts a toll on the human body over time as well.