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Practical Advice for Shift Workers

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Practical Advice for Shift Workers Practical Advice for Shift Workers Introduction Shift work in certain health care settings is inevitable as clients require 24 hour care. On night shifts there are usually fewer people around to call on and it is inevitable that people feel more tired and sleep less than on daytime shifts. With support from colleagues and following some simple dos and don’ts an individual can make life easier for themselves. Jean Diggle Occupational Health Advisor Promoting good bedtime patterns People adapt differently to shift work and each individual needs to find a sleep pattern that suits them best – it may take some time and one may need to experiment to find out what. It is important to have good habits whether one is sleeping during the day or at night. Keeping to a regular sleep schedule – going to bed at the same time and waking up at the same time – is recommended as a way to promote good sleep. This can be difficult for shift workers. Follow the guidance below to help avoid problems associated with shift changes Dos Don’ts Develop a bedtime ritual that you follow before Avoid stressful or stimulating activity before you you go to sleep – relax with a book, listen to go to bed. music or take a bath. This can help serve as a signal that your body is ready for sleep. Keep your bedroom as cool as possible – people Avoid alcohol or nicotine in the hour or two before sleep better in cooler environments (around 18 sleep. Alcohol might make you feel sleepy, but it degrees C). will wake you up too quickly after falling asleep. Nicotine is a stimulant and may affect the time it takes you to get to sleep. Don’t drink caffeine for up to four hours before going to bed. Eat a light meal before going to bed to avoid Avoid a heavy or fatty meal before bedtime as hunger. they are harder to digest. Regular exercise during the day helps sleep Avoid watching TV, video games, studying, patterns but try to avoid exercise about three playing or working on a computer in the bedroom. hours before bedtime. If you can’t avoid this as you live in a bed sit or shared accommodation – think about having distinct areas in your room such as a desk which you can close off and a cupboard to store study material. Keep the bedroom dark – use an eye mask, Don’t try and force yourself to sleep – sleep is a blackout blinds or heavy curtains (or even a thick passive process. If you can’t sleep, after 30 blanket) on your bedroom window. Even if you minutes in bed get up and do something to don’t work nights it can get very light in the early distract yourself. mornings during British summertime. Especially with the Shetland Zimmer Dim! Keep the bedroom quiet – use ear plugs if Avoid clock watching – watching the clock can necessary. increase anxiety about length of sleep. Set your alarm if necessary and turn your clock away from your sight line. Write a ‘to do’ list before you go into the bedroom Avoid difficult conversations with loved ones or so you don’t lie awake worrying that you will confrontational discussions before bedtime forget important things the next day (a pen and wherever possible. paper by the bed can also help). Use a relaxation tape to help you sleep. Invest in a good mattress or at least some decent pillows – seek manufacturer’s advice on the best type of pillow for you and your usual sleeping position. It is essential for night workers to learn how to manage their day time sleep. Turn off mobile phones, disconnect landlines and consider putting up a do not disturb sign on the bedroom door If possible locate your bedroom in a quieter part of the house Ask family and friends at home to make sure it is a peaceful place during the day Consider speaking to neighbours and let them know you are working nights Allow some time to unwind when returning home after night shifts (as you would after a day shift) Try not to panic if you can’t sleep – follow the strategies in the table above. If you are new to night shift working, ask colleagues for their tips on coping but remember to follow the tips above. Preparing for the first night It is advisable to get extra sleep before working the first night shift to reduce sleep debt. If you don’t sleep before your first shift you could be awake for 24 hours or more. Strategies to adopt during the shift Getting through the first night is usually easy but by the second or third night fatigue begins to set in particularly if you are having difficulty sleeping. Ross (2011) suggests the following strategies: Try to eat your main meal before going on shift and have a lunch half way through the shift and another light meal when you get home. Eating small amounts often throughout the night will keep your energy levels up. Find out what works for you but avoid a heavy meal before going to sleep. Keep moving during the shift – if you have down time walk about and stretch. Keep hydrated but don’t drink too much caffeine – avoid caffeine towards the end of the shift as it can make going to sleep difficult when you get home. The effects of a cup of coffee can be felt within 20 minutes and can last up to 3 or 4 hours depending on the strength of the drink and individual tolerance. Too much coffee can irritate the gastric system and have a diuretic affect. Remember it is not only coffee that contains caffeine; cola drinks, tea, and some over the counter pain killers or cold remedies can also contain caffeine. Chat to co-workers - during down time. Keep your mind active by chatting to colleagues. Power napping and rest breaks The Royal College of Physicians (2006) shift working guidance for junior doctors allows for power naps and calls it an indispensable part of working safely overnight. However the HSE (2006) advice on reducing the risk for shift workers advises that napping should be well supervised especially in situations where important safety critical decisions could be clouded by sleepiness. If napping is allowed appropriate facilities should be available with scheduled breaks of 40 minutes to allow employees sufficient time to have a short nap, refresh themselves and regain alertness before resuming work. It is important to seek prior approval, preferably in writing, from your manager or supervisor before taking a power nap during your scheduled break as employees have been disciplined for being asleep on duty. You should have a minimum of 20 minutes break away from the work environment if the shift is longer than 6 hours. If you are unable to take your break away from the work environment during a night shift then you should discuss this with your manager. If an emergency has led to you being unable to take your break, your employer should provide you with compensatory rest as per The Working Time Regulations (1998). Circadian nadir This is the time when the natural body clock is at its lowest between 3am and 6 am. Night workers can feel cold, shaky, nauseous, sleepy and drowsy at this time. This is a normal reaction as the body is programmed to be less active at this time. It can be difficult to stay awake especially if work demands are low. Eat and drink something warm (avoid caffeine) during this period and try to keep busy. If possible schedule a break during this time. Getting home safely The end of a night shift is recognised as a high- risk period for car accidents, particularly towards the end of a few back-to-back shifts. If you are driving to and from work be vigilant to the risks of fatigue. If you do feel yourself falling asleep at the wheel pull of the road if it is safe to do so and have a short nap. Avoid driving for long periods or a long distance after a period of night shifts or long working hours. It is advisable to have a rest or sleep and travel later in the day. Employers have a duty of care and if you feel too tired to drive home after a night shift speak to your manager and see if a contingency plan can be put in place whereby you can have access to somewhere to sleep for a few hours or see if someone else can drive you home. It may be better to use public transport or share a lift with a co-worker and take it in turns to drive. This would help to reduce costs and having someone else in the car keeps one alert. Park in well lit areas if you arriving and/or finishing work when it is dark. If you have concerns about your personal safety when travelling to or from work on a night shift or any unsocial shift, speak to you manager. Coming off nights and back onto day shifts Adjusting back to days can be difficult and your shift pattern should allow enough time to recover from night shift work before going onto the next shift. Limit 12 hour night shifts to two to three consecutive shifts and when changing from night shifts to day shifts or vice versa, allow a minimum of 2 nights of full sleep to ensure adjustment to the new schedule.
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