Working the night shift may come naturally to vampires, but for us humans, it can cause problems. Our circadian rhythms urge us to sleep when it’s dark and rise during the daytime. Some providers are night owls who love working overnight shifts – maybe you’re one of them – but it can take a toll, physically, socially, and emotionally.
One reason: erratic sleep schedules disrupt the natural healing that occurs during sleep. Studies show that night shift workers may be more susceptible to cardiovascular and metabolic disorders, even certain types of cancer, and are at greater risk of weight gain. On the job, both productivity and occupational safety can take a hit.
It can also throw your sense of work-life balance off kilter. It can be harder to spend time with friends and family. And you may just feel tired overall, as night shift workers typically get a minimum of an hour less sleep overall than day workers.
“Night shift is tough when you have a family at home,” says Nicole Streich, RN. “I used to flop back and forth between nights and days, so that I could make extra money. The problem was that it made me physically ill. I would be nauseous and I always woke up with a headache. I was irritable with my kids when I picked them up from school. And my days off weren’t really days off because I had to sleep to prepare for the shift ahead.”
Staffing night shifts is part of providing 24/7 care – and there’s no denying night shifts can pay higher wages. But it’s still something many nurses and physicians struggle with. Some feel sleepy during their night shifts, then struggle with insomnia when they try to go to bed in the morning. Some adapt but feel lethargic and unfocused on the job. New demands – such as caring for an infant or struggling with a medical condition – can make it harder to work night shifts even for someone who previously enjoyed it.
If you’re thinking of working night shifts, or are struggling to adapt, here are 5 practices that can help.
Lighting Control
To stay alert at work, use light boxes and lamps to signal that your “day” has started. Conversely, avoid bright light after work, including phone scrolling.
Wearing dark sunglasses on the drive home can help; in bed, blackout curtains and a sleep mask can keep you asleep through the sunlight hours. Darkness promotes the release of melatonin, the hormone that tells your body it’s time to go to sleep.
Lifestyle Changes
It’s tempting to turn to sugary snacks and caffeinated beverages to stay alert at work. But while caffeine early in your shift can keep you active, consuming energy drinks later in your shift can make it tough to fall asleep when you’re home.
To stay energized without crashing, prepare healthy snacks for work and stay hydrated. Also helpful: a regular exercise routine and Vitamin D supplements.
Sleep Schedules
Switching abruptly to a nocturnal schedule usually doesn’t work. Instead, try moving your bedtime by 2-3 hours each day. To return to day shifts, try going to bed in the morning as usual but setting an alarm for early afternoon. After that, force yourself to stay awake until a more typical bedtime.
Bedtime Routines
Ask insomniacs for sleep hygiene advice and you’ll probably hear about the importance of following a bedtime routine. Consistent, repetitive acts like flossing your teeth, listening to music, taking a shower, or practicing a brief sleep yoga routine signal your body to go to sleep.
Friends and Family
Your friends and family are going to bed as you head off to work; when they want to get together, you’re fast asleep. Make a special effort to find ways to stay in touch, even if it means scheduling time together well in advance, or you may begin to feel socially isolated as your night shifts continue.
And if you’re really committed to the night shift? The National Institute for Occupational Safety and Health (NIOSH) offers a free online training course to help healthcare professionals master night shift challenges. Ultimately, you may decide that night shifts just aren’t for you no matter how well you prepare. But if you do find a night shift on your schedule – take your sleep needs seriously and you can probably find a way to make it work.
