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| MODULE 7: PSYCHOSOCIAL ISSUES AND OTHER MISCELLANEOUS
TOPICS IN OCCUPATIONAL AND ENVIRONMENTAL HEALTH SECTION 7: SHIFTWORK AND HOURS OF WORK: 3: Individual Strategies To Cope With Shiftwork |
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| MODULE 7: PSYCHOSOCIAL ISSUES AND OTHER MISCELLANEOUS
TOPICS IN OCCUPATIONAL AND ENVIRONMENTAL HEALTH SECTION 7: SHIFTWORK AND HOURS OF WORK: 3: Individual Strategies To Cope With Shiftwork |
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Shiftwork for a significant percentage of workers is a fact of working life. It is not always possible to organise work such that shiftwork is no longer necessary. It is therefore important to appropriately advise and manage workers on shiftwork. This will ensure that the worker is physiologically and socially prepared for the impact of shiftwork.
It is important to develop good sleeping habits while on shiftwork. Workers should be advised to develop a plan that works best for them, and is appropriate to the social/family lives. Going to bed as soon as the shift is over is preferrable. A mid-afternoon sleep before the shift may be beneficial, as it is physiologically warranted. Workers should attempt to get at least seven hours of sleep.
It is important that the home environment is kept as quiet as possible - not always practical given that this may be peak family activity time (getting home from school, getting home from normal working hours, mealtimes and TV times). However, some attempts to control household noise is essential. Ensure that the lighting in the bedroom is as dark as possible, and avoid eating heavy meals before retiring.
Should the working schedule allow for naps during the shift, a 30 minute sleep is better than 15 minute naps, as the latter is likely to make the worker more sleepy. "“Maintenance naps" have been used in industy.
The fitter the worker, the better he/she is able to respond to the stress of shiftwork. Moderate regular activity (20 minutes per day of brisk walking, running or swimming) is adequate to ensure cardiovascular fitness.
Any activity which the worker believes provides relaxation should be encouraged during off work times, including reading, watching TV, meditation, and so on.
Proper eating habits is essential for good health, and more so for shiftworkers. Avoidance of large meals or fatty foods at night because physiologically they are not easily digestable at that time. Workers should have access to some food at night (either through a canteen or healthy food dispensing service). Light snacks during the night is advisable.
Research suggests that bright light can affect the circadian cycles, and that the cyclic dips can be changed by exposure to bright light (equivalent to as much sunlight as a summer day). Laboratory studies have shown that people exposed to bright light in the late in the afternoon felt most alert in late evening, and their low alertness phase during the night was also delayed.
The effect of bright light is on the production of melatonin - higher levels result in more feelings of sleepiness. It is usually produced early in night sleep. Bright light reduces this level. Although melatonin is commercially available, there is insufficient research to justify this as a measure for shiftworkers.
Caffeine taken in small doses (1-3 cups of tea or coffee) can be recommended for improving alertness and wakefullness. However, excessive use of caffiene is not recommended. The use of any other stimulant, legal or illicit drug is definitely not recommended for shiftwork. Alcohol should also be avoided during working time or to help a worker falling off to sleep, as this sort of sleep is generally light disturbed sleep. Sleeping pills should be used with caution, and are also not a recommended strategy.
