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Working crazy hours can affect your overall health.

In today’s fast-paced world, many individuals find themselves working non-traditional hours to meet the demands of industries that operate around the clock; or to simply pay the bills.

While Shift work is essential for maintaining various sectors, and keeping your lights at home on, it often comes at a cost to the sleep patterns and overall well-being of those who undertake it.
In Australia, several professions are predisposed to Shift Work Disorder (SWD) due to their demanding and irregular work schedules. Healthcare workers, such as nurses and doctors, often experience SWD as they rotate between day, night, and evening shifts to provide round-the-clock patient care. For instance, a nurse might work a night shift from 7:00 p.m. to 7:00 p.m., followed by a quick turnaround for an early morning shift the next day.
Similarly, emergency service personnel like police officers, firefighters, and paramedics face unpredictable schedules that can disrupt their sleep patterns. A police officer might work a late shift from 3:00 p.m. to 11:00 p.m., followed by an early morning shift the following day.
Additionally, transportation industry professionals, including truck drivers and pilots, are exposed to long hours on the road or in the air, leading to irregular sleep hours. For example, a long-haul truck driver might drive overnight for several days, causing disruptions to their natural sleep-wake cycle. These professions underline the importance of addressing SWD and implementing strategies to mitigate its effects on the health and well-being of these dedicated professionals.

What is Shift Work Disorder (SWD)?

Shift Work Disorder is a specific circadian rhythm sleep disorder that occurs when an individual’s internal body clock, which regulates sleep-wake cycles, clashes with their work schedule. This misalignment can lead to difficulty falling asleep, staying asleep, and achieving restful sleep during the designated sleep hours. SWD is particularly prevalent among individuals who work rotating shifts, night shifts, and early morning shifts.

How the Shift Work Disorder Affect Your Health?

1. Sleep Disturbances
   The most immediate impact of SWD is disrupted sleep. Shift workers often struggle to establish a consistent sleep routine due to the ever-changing work hours. This inconsistency can result in sleep deprivation and difficulty achieving the deep, restorative stages of sleep.
2. Daytime Fatigue and Sleepiness
   The irregular sleep patterns caused by SWD contribute to daytime fatigue and excessive sleepiness. This not only affects work performance but also increases the risk of accidents, particularly in industries that require high levels of attention and focus.
3. Cognitive Impairment
   Shift workers with SWD may experience cognitive impairments such as decreased memory function, reduced problem-solving skills, and difficulties with concentration. These cognitive deficits can have far-reaching consequences in both professional and personal life.
4. Mood Disturbances
   Sleep plays a crucial role in regulating mood, and disruptions in sleep patterns can lead to mood disturbances such as irritability, anxiety, and even depression. Long-term exposure to SWD can exacerbate these mental health challenges.
5. Increased Risk of Chronic Health Conditions
   Shift workers with SWD have an elevated risk of developing chronic health conditions, including obesity, type 2 diabetes, cardiovascular diseases, and gastrointestinal issues. The disrupted sleep-wake cycle can negatively impact metabolic processes and immune system function.

Preventing Shift Work Disorder

While it may be challenging to eliminate the risks associated with shift work, there are several strategies that shift workers can adopt to reduce the impact of SWD on their health.

1. Maintain a Consistent Schedule
   Whenever possible, attempt to maintain a consistent sleep schedule by going to bed and waking up at the same times each day, even on days off. This helps regulate your body’s internal clock.
2. Optimize Sleep Environment
   Create a sleep-conducive environment by ensuring your bedroom is dark, quiet, and comfortably cool. Consider using blackout curtains and white noise machines to minimize disturbances.
   Adding comfortable pillows, a good mattress and good bed sheets will improve your sleeping experience.
3. Limit Exposure to Light
   Exposure to bright light during the night shift and minimizing light exposure during sleep hours can help reset your circadian rhythm. Consider using blue light-blocking glasses when exposed to screens before bedtime.
   Many electronic devices now offer the Black Background Screen option, which reduces the exposure to light significantly and helps your eyes to rest. If you have to sleep during the day, prepare your area as dark and quiet as possible to allow you to disconnect and sleep profoundly.
4. Practice Good Sleep Hygiene
   Engage in relaxing pre-sleep activities, such as reading or taking a warm bath, to signal to your body that it’s time to wind down. Avoid caffeine and heavy meals close to bedtime.
   You can read our blog post about foods for better sleep for more information.
5. Strategic Napping
   Short naps (20-30 minutes) before a night shift can help alleviate sleepiness. However, avoid long naps that can interfere with nighttime sleep.
   If you do long commutes, think of a travel pillow to help you relax and do a power nap in between destinations.
   If you are a truck driver, use the designed stop areas to take a Nap after every 7 hours of driving.
6. Communicate with Employers
   Advocate for improved shift scheduling practices with your employer, emphasizing the importance of providing adequate time between shifts to ensure sufficient rest. Some employers provide Sleeping Pods or resting areas when the shifts require it.
7. Consider Seeking Medical Help
   If SWD is severely affecting your well-being, consult a sleep specialist. They can provide personalized guidance and, if necessary, recommend treatments such as light therapy or medications.

Shift Work Disorder poses significant challenges to both physical and mental well-being, impacting sleep quality, cognitive function, and overall health. However, by implementing strategies to promote better sleep hygiene and adopting healthy lifestyle practices, individuals can take proactive steps to minimize the negative effects of SWD. As we continue to navigate the demands of modern work schedules, prioritizing sleep and seeking support when needed can go a long way in maintaining a healthier and more balanced life.

Do you want to learn more? Read our Frequently Asked Questions for…