Stay healthy and sleep well working shifts
Shift work can be hard on a body.
From the social and family isolation of second shift (about 2 p.m. to 10 p.m.) to the sleep deprivation inherent in third shift (about 10 p.m. to 6 a.m.)
According to the University of Wisconsin, sleep and nutrition are problems of shift work.
Analyzing data from shift workers, researchers found 23.6 percent of shift workers had insomnia, versus 16.3 percent of 9-to-5 workers. More than 50 percent of shift workers reported inadequate sleep and 31.8 percent reported sleepiness.
The same study found that nutrition was an issue; nearly half of shift workers are overweight, compared to 35 percent of 9-to-5 workers.
Still, sometimes shift work is unavoidable, especially in nursing, firefighting, policing, and factory work.
But shift workers can stay healthier by following some guidelines.
First, sleep must be a non-negotiable priority. Establish a sleep schedule and stick to it.
According to Charmane Eastman, PhD, researcher at the Biological Rhythms Research Lab at Chicago's Rush University Medical Center, shift workers can reset their circadian sleep rhythm for better sleep.
Arrive home (about 7 a.m.)
Manage light:
The key idea is coming home to semi-darkness and moving to darkness. On bright summer mornings when you are driving home, use sunglasses, especially blue blockers. Use blackout curtains throughout the house and soft lighting as you arrive home.
Sleep: 8 a.m. – 3 p.m.
Plan to be in bed an hour after you arrive home. One thing you don't want to do is expose yourself to light before bed. Darken your bedroom. If a sliver of light is unavoidable, try a sleeping mask. Use a fan on low or a white noise generator to soften ambient sounds.
Wake: 3 p.m. – 4 p.m.
Now you need at least 15 minutes of sunlight. Have breakfast. Shower.
Take on the day: 4:30 p.m. – 7 p.m.
Do errands, manage kids' schedules, exercise, do household chores.
Lunch: 9 p.m.
Avoid sugars and breads. Emphasize protein.
Work: 11 p.m.
If your work allows, use a light therapy box to simulate daylight.
Last cup of coffee: 3 a.m.
Dinner: 3 a.m. to 4 a.m.
On days off, try sleeping from 3 a.m. to noon. Eat meals earlier.