Shift work and sleep

by | Apr 26, 2024 | Lifestyle | 0 comments

Shift work, taking place outside of 7 am to 6 pm, can harm sleep quality for those working night, early morning, or rotating shifts.

Industries that commonly use shift work

Around 1 in 6 UK workers, or roughly 4.5 million people, work on shift schedules. Industries that commonly use shift work include:

Healthcare: Hospitals, nursing homes, and other healthcare facilities. Approximately 36% of nurses and midwives in the UK work on shifts, according to a report by the Royal College of Nursing.

Airlines, railways, and buses require 24-hour operations, leading to shift work for employees in the transportation industry. The transportation and storage sector has around 13% of workers on shift schedules, as per the Office for National Statistics.

Manufacturing: Many factories and production facilities run 24 hours a day. According to the Office for National Statistics, around 14% of workers in the manufacturing sector work on shift schedules.

Hospitality: Hotels, restaurants, and bars often demand employee shift work due to late-night operations. Around 16% of accommodation and food services workers work on shift schedules, according to the Office for National Statistics.

Different types of shift work – benefits and challenges

There are some benefits and challenges of different types of shift work schedules:

Fixed shifts: Workers have a consistent schedule, such as working the same hours daily or weekly.

Benefits:

  • Provides a sense of stability and routine for workers.
  • Easier to plan personal activities around a work schedule.

Challenges:

  • This can lead to fatigue and burnout, primarily if the same shift is worked for a long period.
  • Limited flexibility can make it challenging to accommodate personal needs or emergencies.

Rotating shifts: Workers regularly rotate through different shifts, such as day, evening, and night shifts.

Benefits:

  • Allows for variety in the work schedule, which can be refreshing and stimulating.
  • Provides a more equitable distribution of undesirable shifts.

Challenges:

  • It can disrupt circadian rhythms and lead to fatigue, especially when rotating from night to day shifts.
  • It can make it difficult to establish a consistent sleep schedule and lead to sleep deprivation.

Split shifts: Workers have two or more shifts daily, with a break in between.

Benefits:

  • Allows for flexibility in scheduling personal activities or obligations.
  • It can provide more extended periods of work.

Challenges:

  • It can disrupt sleep and lead to fatigue, mainly if the split shifts occur during the night or early morning hours.
  • It may require longer workdays, which can be physically and mentally demanding.

Overall, each shift work schedule type has its benefits and challenges. Employers should consider the nature of work and their workers’ needs when determining the most suitable shift work schedule.

Rotating shift pattern

Employees with rotating shifts face unique sleep challenges compared to fixed shifts. Standard rotating schedules include:

The Dupont shift cycle allows employees to work a maximum of four consecutive day or night shifts, followed by a single day off before working another three successive day or night shifts. After this, they get 7 or 8 consecutive days off every 28-day rotation.

The Panama schedule, also called 2-2-3 or the Pitman, is a rotating shift schedule involving four teams. Two teams work day shifts in two- or three-day blocks, while the other two work night shifts in two- or three-day blocks. Each team receives seven non-consecutive days off every two weeks.

The Southern Swing shift is a rotating shift schedule where employees work eight-hour shifts for seven consecutive days. After each seven-day block of work, employees receive two to three days off. The employee’s team will adopt different hours from the previous seven-hour block upon returning to work. Most Southern Swing schedules rotate teams between day, swing, and night shifts.

Tips that can help shift workers adjust to rotating schedules:

  • To help your body adjust to a new shift schedule, gradually change your sleep and wake times a few days before the shift change.
  • Sticking to a consistent sleep schedule during the workweek, even on days off.
  • Avoid alcohol, caffeine, and nicotine, especially close to bedtime, as they can interfere with sleep quality.
  • Create a dark, quiet, and cool sleep environment, and use earplugs, eyeshades, or white noise machines if needed.
  • To aid sleep, limit exposure to bright light and consider using blackout curtains or wearing sunglasses after night shifts.
  • Eat healthy meals at regular times and avoid heavy or spicy meals before bedtime.
  • Stay hydrated by drinking plenty of water and avoid consuming too many fluids before bedtime.
  • Exercise regularly, but avoid doing it too close to bedtime, as it can interfere with sleep.
  • Take short naps during breaks if needed but keep them to less than 30 minutes to avoid disrupting night-time sleep.

If you find it challenging to cope with rotating schedules, communicate with your supervisor or HR department, as they might provide accommodations or solutions.

Impacts on personal life and relationships

Shift work can significantly impact an individual’s personal life and relationships. Here are some ways it can affect them:

  • Disrupted sleep schedule: Shift work often involves irregular and extended hours, which can lead to sleep disturbances. This can result in fatigue, mood swings, and difficulty concentrating, affecting personal relationships.
  • Restricted social life: Shift workers may work on weekends and holidays, limiting their opportunities to engage in social activities and events. This can result in feelings of isolation and loneliness.
  • Difficulty maintaining relationships: Shift workers may struggle to maintain relationships due to their work schedule. They may have limited time to spend with their partner, friends, and family, which can lead to strained relationships.
  • Increased stress: Shift work can be stressful, as workers often must adjust to different sleep schedules and work demands. This stress can spill over into personal relationships, leading to conflict and tension.
  • Health risks: Shift work is linked to higher risks of health issues, including obesity, diabetes, and cardiovascular disease. These health problems can affect personal relationships by limiting physical activity and causing mood changes.
  • Shift work can notably affect an individual’s personal life and relationships. Therefore, shift workers need to prioritise their health and personal relationships and take steps to manage their work schedules effectively.

Night shifts

Studies have revealed that night shift work can adversely impact an individual’s health, leading to chronic sleep deprivation, obesity, premature ageing of the brain, and cognitive function decline. Night shift work disrupts the body’s natural circadian rhythm, causing various health problems, and may also increase the risk of chronic diseases such as diabetes and cardiovascular disease.

Shift work sleep disorder

Shift work sleep disorder is a circadian rhythm sleep disorder affecting individuals who work non-traditional hours. It can cause insomnia and excessive tiredness during work hours. The condition can lead to cognitive impairments, physical complications, and increased risk of accidents, making it essential to recognise and address. Ignoring the symptoms of shift work disorder can have long-term health complications and affect an individual’s personal and work life.

Sleep hygiene

It is also essential for shift workers to adopt healthy habits that promote better sleep, such as avoiding caffeine and alcohol before bedtime, creating a relaxing sleep environment, and establishing a regular sleep schedule. Employers can also help by providing facilities such as rest areas, healthy food options, and flexible scheduling options and educating employees on the importance of good sleep habits. By prioritising rest and maintaining good sleep hygiene, shift workers can reduce the adverse effects of their work schedule and lead healthier, more fulfilling lives.

Tips to help you get the rest you need.

  • Create a sleep-conducive environment – This includes keeping the room dark, quiet, and cool, and investing in a quality mattress and comfortable bedding. Consider using earplugs or a white noise machine to block out noise during the day.
  • Stick to a consistent sleep schedule – even on your days off! This can help regulate your body’s internal clock and promote better sleep. If you need to adjust your schedule, gradually adjusting your sleep and wake times can help your body adapt to a new schedule more easily and prevent abrupt disruptions to your circadian rhythm.
  • Try to avoid drinking coffee or energy drinks before your sleep time and limit your alcohol intake during your time off.
  • Take naps when necessary – a short nap can help boost alertness and productivity. Try to keep your naps to 20 minutes (max. 30 mins) and avoid napping too close to bedtime.
  • Practice relaxation techniques

Benefits of good sleep hygiene for shift workers

Good sleep hygiene for shift workers has many benefits beyond just avoiding negative consequences such as sleep deprivation and fatigue. Here are some additional benefits:

  • Adequate sleep and good sleep hygiene can improve performance and productivity of shift workers. This can result in increased alertness, better job performance, and fewer mistakes.
  • Good sleep hygiene can improve mental health and reduce the risk of anxiety and depression for shift workers.
  • Better sleep hygiene reduces risk of chronic diseases for shift workers.
  • Better relationships: Poor sleep can lead to irritability and mood swings, which can negatively impact personal relationships. By prioritizing good sleep hygiene, shift workers can improve their mood and strengthen their relationships.

Overall, good sleep hygiene can have a significant impact on the quality of life for shift workers. By making sleep a priority, they can enjoy improved physical and mental health, better job performance, and stronger relationships.

How employers can support their shift workers:

Employers should take a holistic approach to effectively support shift workers, considering their physical, emotional, and social well-being.

  • Adequate training in managing sleep, nutrition, and exercise routines while working shifts is crucial.
  • Employers can also offer flexible schedules, job sharing, part-time work, and flexible start and end times better to accommodate shift workers’ personal and professional responsibilities.
  • Regular breaks during shifts can help reduce fatigue and increase alertness, productivity, and safety.
  • To address the personal lives of shift workers, employers should provide counselling services, financial planning assistance, and access to health and wellness programs.
  • Regular communication with shift workers about schedule and policy changes is essential to build trust and job satisfaction.
  • Creating a supportive work culture that values the contributions of all employees, including shift workers, can also improve morale and job satisfaction. Employers can provide opportunities for career advancement, recognition programs, and engagement activities.
  • Employers should provide a safe work environment by ensuring proper ventilation, safety equipment, and training on safety procedures and protocols.
  • Good lighting during shifts can regulate the circadian rhythm and improve sleep quality. Employers can also offer shift workers transportation to and from work, especially those who work late or overnight shifts, to reduce stress levels and ensure their safety.
  • Employers can also support shift workers’ health and well-being by offering stress management and sleep hygiene education programs.
  • Quiet spaces for shift workers to rest during breaks or downtime can improve overall well-being and reduce stress.
  • By implementing these measures, employers can create a more supportive and healthy work environment for their shift

Employers should work with shift workers to identify their specific needs and preferences and provide accommodations to create a supportive work environment that enables them to succeed.

Benefits of shift work

There are some benefits of shift work that can make it an attractive choice for some workers. Some of these benefits include:

  • Shift workers may receive higher pay than their daytime counterparts, particularly for working overnight or on weekends and holidays.
  • Shift work can provide more flexibility for workers who need to balance work with other responsibilities, such as childcare.
  • Shift work may offer reduced commute time, depending on the schedule, as workers may be able to avoid rush hour traffic.
  • Shift work may offer opportunities for career advancement, as some companies may require more workers during certain shifts.
  • Shift workers in industries such as healthcare and public safety may have greater job security due to the need for 24/7 coverage.

Useful information

Shift workers who are struggling with their health and well-being should know that there are resources available to help them. Consider reaching out to a healthcare provider, employee assistance program, or mental health professional for support. It’s important to take care of yourself to perform well at work and maintain a good quality of life.

  • The UK’s NHS provides information and advice on shift work and offers various services to support shift workers, such as occupational health, mental health, and sleep disorder support.
  • ACAS provides advice and support on workplace issues, including shift work. They offer guidance on managing shift work, including preventing health problems and dealing with its effects on personal life.
  • Trade unions support shift workers with employment law advice, health and safety issues guidance, and negotiating for better working conditions.
  • Charities in the UK support shift workers. The Mental Health Foundation offers advice on mental health, while the Sleep Council provides guidance on improving sleep quality.
  • Employee Assistance Programs (EAPs): Many employers offer EAPs, which are confidential counselling services that are available to employees. EAPs can provide support for a range of issues, including stress, anxiety, depression, and sleep disorders.

Conclusion – shift work and sleep

In conclusion, shift work can harm sleep as our bodies are wired for daytime activity and nighttime sleep. To improve sleep quality, create a sleep-friendly environment, maintain a consistent sleep routine, avoid caffeine and alcohol before bed, take naps when needed, and use relaxation techniques. Adequate sleep is crucial for overall health, so prioritise it despite irregular work hours.

If you experience symptoms of shift work disorder, such as difficulty sleeping, fatigue, irritability, or problems with concentration and memory, seek medical attention. Your doctor can guide you on managing your symptoms and improving your sleep quality. By recognising signs of shift work disorder and seeking help, individuals can take proactive steps to manage symptoms and improve health.