Top 10 for Shiftworkers

Shift work can be hard on a body. Night shift workers have a higher risk of heart disease, obesity, and cancer. Higher rates of miscarriage, pre-term birth and low birth-weight babies have been noted in women night-shift workers.

Messing with ingrained circadian rhythms can disrupt insulin production and other hormones that are important to weight control. Tired people’s brains send out compelling messages to eat — especially high calorie comfort foods. Individuals differ in how they cope with circadian rhythm disruptions. As many as 10% adapt well to staying up all night, but 15% to 20% just can’t tolerate life as a night owl.

“People think of sleep as a waste of time,” says University of California Irvine’s Dr. Paulo Sassone-Corsi. “But it’s essential. A correct sleep-wake cycle is as important to health as any other thing in our lives.” (read more …)

If you’ve got shiftworkers at your workplace, print and post this Top 10 tip sheet for quick reference.

Shiftworkers ~ Reaching Your Personal Best

1. Get sufficient sleep during your off hours.
2. Limit caffeinated beverages to the early hours of your shift.
3. Eat light, small frequent meals to maintain your energy.
4. If you work a regular shift, keep the same schedule on your days off.
5. Take a short nap during your break. Just 20 minutes will refresh you.
6. Listen to rousing music, jog in place or brush your teeth for a quick energy boost.
7. Keep your work area brightly lit.
8. Avoid sunlight after your shift. Wear dark sunglasses so you’ll go right to sleep when you get home.
9. Work with a partner so you can keep each other awake and alert, and share the load.
10. Drink plenty of water. Cold water will wake you up and keep you hydrated — dehydration leads to fatigue.