How does shift work affect my sleep?

As we move increasingly to a 24/7 culture, many people now work outside of traditional “office” hours.

Night work, extended hours, or rotating between early and late shifts every few days or weeks puts us at odds with our natural circadian rhythms, which are timed to the natural light–dark cycle. For instance, the body produces more of the energizing hormone cortisol in the early morning—this can stop you from falling and staying asleep after a night shift, however physically exhausted you feel.

Some people are genetically more suited to night work, and the body clock may eventually adjust to a regular night shift. But alternating between day and night shifts fights against a regular, healthy sleep schedule; one study showed rotating shift workers get up to four hours less sleep when they sleep during the day.

Short-term circadian disruption results in tiredness, lack of energy, and irritability. For some, it may develop into chronic “shift-work disorder”—feeling excessively sleepy at work yet still being unable to sleep properly at bedtime. This can impair performance; research suggests the risk of accidents in car plants is 30 to 50 percent higher during night shifts. Circadian rhythms also regulate appetite and metabolism, and high-calorie snacking to combat late-night fatigue can lead to weight gain—a study of nurses found that those working rotating shifts were more inclined to be obese.

Longer term, various studies have identified shift work as a contributing factor in health problems such as type 2 diabetes, cardiovascular disease, and strokes. Living out of sync with family and friends may also affect mental well-being, a potential risk factor for depression.

Body clock vs. night shift

The body clock releases energizing or sleep-inducing hormones according to the day/night cycle, which means that on night shifts, people work when their bodies are least prepared for physical and mental exertion.

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LIFESTYLE | How does shift work affect my sleep?

SUPPORT YOUR SCHEDULE

Prioritize sleep, even on days off. If your shifts rotate, toward the end of one phase, go to bed earlier (or later) to prepare your system for the next phase.

If you can, work rotating shifts that move forward in time, as the body tends to prefer a slightly longer cycle to one that is cut short.

One or two 20-minute naps during night shift breaks can improve decision-making and vigilance. A prenap coffee temporarily boosts alertness, too, but avoid caffeine before bed.

Eat a balanced meal before a night shift (but avoid big meals from midnight to 6 a.m., whatever your shift pattern). Preprepare healthy snacks and drink plenty of water.

Try moderate exercise before a night shift to feel more alert. If you’re flagging at work, walk or jog around.

Wear sunglasses home after a night shift to delay your brain’s switch to daylight mode. Ask your doctor if bright-light therapy could be useful for coping with your schedule.

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