Information is shared for educational purposes only. I am writing to request a change in my current shift. So first of all, I want to thank our night-shifters for their work. If you sleep for under that amount, you will incur “sleep debt.” The only way to pay back sleep debt is to catch up on sleep you have missed, and this has to occur as soon as possible after it is incurred. Start Fresh Each Shift – Bring out your inner zen and try picking up a yoga class or meditating at home. Reader Favorites from The Other Shift #1 – Keep the Light on in Your Direct Working Area It’s tempting to turn off the light when working night shift (environment dependent), but try and resist the temptation. Shift work and long working hours have been linked to a number of health issues, according to the National Sleep Foundation. What is more, almost 19 percent of adult workers work for 48 hours or more every week, and more than 7 percent work for 60 hours or more each week. When it comes down to it, shift work is unhealthy but also plays a key role in our society. I think getting consistent, high-quality sleep will likely protect you from many of the adverse effects of night-shift work. I believe night shift can harm a person body. Other real, factual life situations also may help present a good argument in this regard. This is a common practice, but there are other ways to train your body to a new sleep schedule. It is made for topical application (meaning you apply it to the skin) and I get great feedback about it. I work nights and days. Humans operate on a circadian rhythm that responds in correlation with the rising and setting of the sun. Night shift work can be one of the toughest lifestyle challenges to adapt too. 1. Due to our modern 24-hour society, nearly 15 million people in the United States work full-time night shifts, evening shifts, rotational shifts, or other such irregular schedules. While some adjust to this routine rather quickly, others experience trouble falling asleep in the daylight hours due to a mismatch between their body’s circadian rhythm and natural light cycles. Take time every day (or night) to focus on being grateful for something, journaling about positive experiences, meditating, or prayer. Although from a health perspective, nightshift work from our nurses, ER doctors, paramedics, air traffic controllers, security guards, etc. Prepare breakfasts that kick-start your day. Some of my top strategies can be found here. Alcohol is your enemy when it comes to changes in daily routine and sleep habits. For 1-2 hours leading up to bedtime, stay away from any bright light (especially blue light from screens). If we want to at least get the most out of the night-shift schedule, it is important to re-train your circadian rhythm. Blue light especially has been linked to damaged retinal structures, mood disorders, and metabolism issues (2, 3). Subject: Urgent Shift Change Request - Name Dear Employer’s Name, My name is employee’s name. Regain control of your mood, memory and brain health. I just live around my work instead my work lives around may. For many the night shift is a required part of their employment, from factory workers to care workers night time often means work time. It will take a bit of getting used to, but once you get in the habit, the night shift is not nearly as daunting as it may first seem. Beware of exposure to blue light emitted from digital devices, such as your smartphone, tablet, or television, before you go to bed after a night shift. 1  As in all situations, it'll be important to establish a regular sleep schedule and … Tips for night shift workers. Try to minimize light exposure until after you have slept. For example, melatonin is released as it gets dark in the evening to make you feel drowsy, while melatonin is suppressed and cortisol elevated by the morning light to make you feel more awake. Add ¼ – ½ tsp of pink salt to a glass of water and drink upon waking, this will provide electrolytes and trace minerals that are nourishing to the adrenals. Be prepared and take food to work to ensure that you eat properly and stay alert. A person with sleep paralysis will wake up but be unable to move. Despite missing five work hours a week compared to their daytime colleagues, night-shift employees receive the same 40-hour week salary. The more days per week participants had breakfast, the lower their risk for having a stroke. Use caffeine wisely. Fortunately, there are ways that artificial lighting can be used to stimulate these same processes. Regulate Your Circadian Rhythm. These sleep patterns seem to … © 2021 DrJockers.com. People with an active sex life may also want to consider how well their mattress will perform while they…. A worker can also agree to a 12 AM - 5 AM schedule, if necessary. Night shift workers are more likely to experience metabolic syndrome and have a 29 percent increased risk of becoming overweight or obese due to poor diet and the disruption of the body clock. The SCN generates circadian rhythms, which regulate behavioral and physiological processes in the body, including alertness, sleep, temperature control, and hormone production. Eat frequent light meals and healthy snacks in order to avoid the drowsiness that comes with rich, heavy meals. I work as a nursing instructor during the day. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Everything you need to know about sleep paralysis, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Although I wouldn’t recommend it for long-term use. Dr. David Jockers is a doctor of natural medicine, functional nutritionist and corrective care chiropractor. By 6am the morning shift would start and the next guy would come and take over. Some people can work at night with no problem at all, while others experience sleep deprivation and fatigue. When used carefully, your daily dose of coffee can help … You can read about my favorites, Getting barefoot contact with the earth. Planning your meals can help you to stay alert during your working hours and be more relaxed when you need to sleep. By using DrJockers.com or by clicking to accept or agree to Terms of Use when this option is made available to you, you accept and agree to be bound and abide by the Privacy Policy. Most people take a huge dose of coffee at the start of their shift in order to jump-start their day. If you are a nightshift worker, there are logical ways to strengthen your body and decrease your chances of suffering from the consequences of night shift work. However, research suggests taking a different approach to maximize the effects of caffeine for shift workers. When used carefully, your daily dose of coffee can help you to remain alert throughout a shift. When the sun comes up, our bodies produce cortisol to increase blood sugar and wake us up. One pump rubbed over the abdomen about 30 minutes to an hour before night. Been evaluated by the natural sleep-wake patterns ingrained within human biology should not exceed 45 in... In length have proven beneficial for shift workers as quickly as possible will help you to stay alert your... Fine because in Infy you can bear 3 project refusals mood, and! Thrown off balance, so too is metabolism. `` about how long nap... But also plays a key part of protecting yourself from an unhealthy lifestyle abdominal! That affects your sleep cycles can work at night and sleep habits low mood increased... 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