The Body’s Need for Sleep For most, the natural 24-hour cycle of the body, known as circadian rhythms, finds them active during the day, while asleep at night. Factors such as light and darkness are natural influences that help instruct our bodies when to sleep, keeping the body’s natural cycle in tune with the earth’s 24-hour rotations. Changing daily activity from daytime to nighttime due to shift work disrupts the body’s natural tendencies. Employees that are required to work the unconventional hours of shift work often find they are forced to drastically change their sleeping patterns as often as every week, and in some cases, every day. A person’s body can usually adjust to shift work if the hours are permanent, consistent shifts, allowing the shift worker to regularly sleep during the day and wake up at night, well rested and ready to work. Inconsistent shifts, however, disrupt the sleepwake schedule. Unfortunately, the body is not equipped to handle changes in circadian rhythms well, causing failures to rest and rebuild itself.

Sleep helps the body to replenish and regulate specific functions vital to good health, including: • Body temperature • Blood pressure • Digestion • Regulation of hormones • Pulse rate • Repair and maintenance

The Science of Sleep

There are two categories of sleep:

1. Non-Rapid Eye Movement (NREM) Sleep a restorative period during sleep which consists of little activity

2. Rapid Eye Movement (REM) Sleep the period of sleep in which the brain is active and dreams occur

Heart Disease   Shift work may be linked to heart disease, as shift workers generally have shown higher cholesterol levels and blood pressure, which contribute to heart disease.

Digestive Issues  Ulcers, stomach and bowel problems and a decrease in appetite are all digestion issues that can be affected by shift work.

Sleep Problems  Shift work affects how much sleep a person gets, as well as the quality of sleep. Daytime sleep is not nearly as deep and restful as sleep gotten throughout the night, leading to sleepiness and fatigue in shift workers.

Magnification of Existing Health Problems  Shift work can further worsen health conditions such as diabetes, epilepsy, asthma and depression.

Social Problems  Shift work also disrupts life outside of work, including inhibiting participation in social activities and family events due to either working or sleeping during normal active hours of the day, often leading to feelings of loneliness and isolation.

Safety Concerns  Sleepiness during nighttime work shifts can lead to slow reaction times and impaired judgment, increasing the risk of accidents.

While many circumstances associated with shift work can not be altered for some individuals, overcoming the obstacles that are inherent with shift work and a healthy sleep routine are possible. Suggestions include:

• Get at least 8 hours of sleep per day/night to help reduce sleepiness while awake.

• Eliminate external disturbances, where possible, such as telephone ringers, noise and non-essential obligations or appointments that may cut into daytime hours designated for sleep.

• Take time to relax or decompress after working a shift.

• Maintain a healthy diet.

• Avoid caffeine, alcohol and smoking near bedtime.

• Keep the bedroom dark and lower the room’s temperature to help mimic the body’s natural circadian rhythm temperature during sleep.

• Get sufficient sleep on days off to repay any "sleep debt" you may have accumulated throughout the work week.

• Avoid stimulants, or medications intended to keep you alert during waking hours, as these substances "trick" the body into not feeling tired, which may further complicate sleeping disorders.