Shift work can have a powerful impact on sleep quality and overall health. Recent studies by Harvard Health Publishing indicate this is a growing problem and impacts people harder when they work in occupations with nontraditional shifts like EMs or PMs, compared to those who only work the day shift. Moreover, the negative impact can be worse when the shifts rotate, as our Department members often do with a “County double.” This type of work can set us up for a sleep disorder known as shift work disorder (SWD), which can cause issues with falling asleep, staying asleep and sleepiness at unwanted times. That’s because shift work throws off the body’s normal alignment with the 24-hour sleep/wake cycle called the circadian rhythm. Shift work has been linked to higher risks for serious health problems, such as heart attack, weight gain and diabetes. The research suggests that when our circadian rhythms are out of alignment with when we are “supposed to be awake,” we tend to eat more erratically and frequently; snack more at night; eat more processed, less healthy and less nutritious foods; and eat foods that tend to be higher in caloric value as compared to those who work day shift.

Here are some easy solutions to help counteract the negative effects of shift work on sleep:

1. Design a sleep environment: If you sleep during the day, create a space that keeps out light and noise. Use blackout curtains, earplugs or a white noise machine to help block out distractions.
2. Follow a schedule: Try to create a sleep schedule for your shift and stick to it, even on your days off. This will help regulate your body’s internal clock and improve sleep quality.
3. Create peace at home: Ask family and friends to help create a quiet, dark and peaceful setting at sleep time by encouraging them to use headphones when watching television or leaving loud chores like vacuuming for another time.
4. Take naps: Short naps can help reduce sleepiness and improve alertness. However, avoid taking long naps, as they can interfere with nighttime sleep.
5. Shift slowly: If possible, gradually adjust your sleep schedule to align with your work schedule. This will help your body adapt to the new sleep pattern.
6. Use dark glasses strategically: Wearing dark glasses on the way home from work can help reduce exposure to sunlight and help your body prepare for sleep.
7. Be careful with caffeine: Caffeine can help you stay alert during work hours, but it can also interfere with sleep. Avoid consuming caffeine close to bedtime or near the end of your shift.
8. Exercise: Regular exercise can help improve sleep quality and reduce the risk of developing sleep disorders.

These are just a few things that you can do to help lessen the negative impact of a nontraditional work shift on sleep quality and overall health. By following these tips, you can improve your sleep quality and overall quality of life, because being properly rested is half the battle when working a nontraditional shift.

If you would like to learn more about how you can manage fatigue and sleep difficulties, you are welcome to reach out for free and confidential help from a licensed psychologist, trained peer supporter or chaplain who can provide you with additional tools and resources. Call Psychological Services Bureau at (213) 738-3500. You can also contact a peer supporter or chaplain via our free and anonymous Lighthouse PSB Wellness mobile app.