DEAR DR. GOTT: I often work nights. No one ever addresses tips for night-shift workers. I struggle with weight, metabolism, mood swings and sleep problems. (I get four to five hours per day, tops.) Please give some tips in your column; you would be the first to do so, I think.
DEAR READER: Night-shift workers often experience adverse effects as a result of working late hours. This is because they are essentially going against nature. We are diurnal, meaning we are awake during the daylight hours and asleep during nighttime hours.
Night workers can suffer from a condition known as shift-work sleep disorder. Symptoms include excessive sleepiness during work hours, insomnia when attempting to sleep during the day, headaches, lack of energy and difficulty concentrating. It causes the same difficulties as nighttime sleeping problems, only during the day.
Just as daytime workers begin their day (wake up, shower, eat, work, etc.), night workers must implement a similar routine. The body likes and requires routine. It is difficult for many people to function at optimal levels when working the night shift; however, simply by creating and following a routine, the body will adjust as much as possible.
While at work, attempt to keep your work area brightly lit. Limit your caffeine intake. A cup of coffee or caffeinated soda or tea at the beginning of the shift can help keep you awake and focused, but try to avoid it later in the shift, as it may interfere with falling asleep when you get home. Try eating healthful snacks such as fruits and veggies, and drink 100 percent fruit juices. When leaving work, avoid bright light; use a hat and/or dark sunglasses if the sun is up on the commute home. Avoid running errands, as well. Once home, if possible, turn the ringer down or off on the phone to prevent unnecessary awakening. Purchase blackout blinds or curtains made of heavy material that block out sunlight in order to keep the bedroom dark. Sunlight is a powerful force in waking the body up. It tells the brain that it is daytime and that it is supposed to be awake. Unless the room is dark, that signal can interrupt or prevent proper, adequate amounts of sleep. There is a school of thought recommending night-shift workers not try to shift between day and night work or attempt to switch to a daytime routine on days off.
The key to the whole process is to maintain the routine. Try to do the same things in the same order at about the same time each day. A balanced, healthful diet and exercise will boost the immune system, and a healthy body is better able to cope with changes. If behavioral and environmental modifications fail to help sufficiently, medication to aid sleep and/or alertness may be recommended by a physician.
Your employer can also help night workers by allowing certain activities and behaviors. On-the-job exercises such as a stationary bike or treadmill can keep a worker more alert. Playing music, either with a personal device or broadcast within the building, may also be beneficial. Also, as has been in the news recently because of air traffic controllers, allowing napping during long shifts, especially at night, can assist. Finally, night-shift workers should not be expected to attend midday meetings, just as daytime workers wouldn’t be expected to attend a 1 a.m. meeting.
I must say again, routine is key. Whether you work at night or during the day, simply following a routine can do wonders. After a time, the body comes to know and expect certain activities. It allows the body to perform certain tasks with a minimum of thought. Think about it, readers: How many of you actually think about what you are doing when you first get up? If you follow a routine, by the time you are fully awake, you are likely halfway done with it.
Whether you are a day or night worker, a healthful diet, exercise, adequate/proper sleep and a consistent routine can go a long way. Weight, mood, metabolism and overall health can be greatly impacted, both for the better or worse, by the amount and quality of sleep one gets.