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Helping shift workers get enough sleep Helping shift
workers

All around the world, when most people are leaving the office or preparing to turn in for the night, millions of workers are just starting their days.

Shift workers are often on duty during the night and early mornings - and perform essential services in critical areas. These include hospitals, police forces and the transportation and manufacturing industries.

In Britain alone, there are around 3.5 million shift workers

In Britain alone, there are around 3.5 million shift workers, accounting for nearly one in seven employees. In America, meanwhile, there are an estimated 15 million.

But for many of these people, it's difficult both to get to sleep and to get enough sleep. Night workers tend to get less sleep than their daytime counterparts, and chronic lack of sleep can have an impact on health, safety, productivity and mood.

Our bodies naturally follow a 24-hour waking-sleeping cycle linked to patterns of daylight and darkness. This internal 'circadian clock' regulates our body temperature, heart rate and other body functions - and is extremely difficult to reset. That's why many shift workers find it hard to sleep during the day, despite feeling tired.

With shift workers fulfilling so many critical functions, or operating plant and factory machinery, it's vital to get enough good-quality sleep, to help remain alert and refreshed at work.

In the UK, fatigue has been implicated in as many as one-in-five accidents on major roads and has also been identified as a contributory factor in many major incidents - including Chernobyl, Challenger and the Exxon Valdez disaster. Fatigue-related workplace accidents are also said to cost the UK between £115 million and £240 million every year.

There are other potential health issues for shift workers. Recent studies have found some evidence suggesting that disrupting circadian rhythms, through changing work and sleep patterns, might put people more at risk of developing cardiovascular and gastrointestinal problems. One study found that shift workers may be more likely to develop an irregular heartbeat, possibly due to the extra stress of their work pattern.

Shift worker may be more likely to develop an irregular heartbeat

For shift workers that find it hard to get proper sleep, there are some steps anyone can take to help:

  • maintain a regular sleep cycle, even at the weekends or when you're not working
  • mentally prepare your body and mind for sleep, and go to bed as soon as possible after work
  • ask family and friends to respect your sleep time, so no noisy music, TV or computer games - ask them to wear headphones instead
  • take a warm bath before bed
  • lower the room temperature, as a cool room improves sleep
  • avoid mentally active tasks before bed
  • make sure your bedroom is as dark as possible - blackout blinds could help if daylight comes through the curtains; wear eye shades if necessary
  • try to eliminate noise disturbance - use ear plugs and unplug the telephone
  • avoid caffeine at least five hours before you go to bed, and post-work alcohol
  • eat a light meal before going to bed, but don't be too full or too hungry
  • avoid exercise too close to your bedtime

  • Publication date: September 2008