Contributor: Meghan Hurley MD
Educational Pearls:
Shift work is defined as anything that takes place outside of a 9-5 schedule, not exempting day-shift medical workers
Various ill effects of shift work on overall health:
Increased all-cause mortality
Increased number of accidents
Glucose metabolism dysregulation
Increased BMI
Fertility impacts for men and women
Increased breast cancer risk
Decreased cognitive functioning
Mitigation strategies
Work at the same time every day
Anchor Sleep - always try to be asleep at the same time of day
Progressive shifts: day- into swing- into night shift instead of the other way around
Three days off after a stretch of nights can help reset sleep schedule
Shorter night shifts
Morning shifts should start no earlier than 8 AM
Sleep hygiene
Ensure an ideal sleep environment; cool, dark, and damp
Avoid bright lights when going to sleep
Exposure to bright lights when waking up
Hydration throughout your shift
Stop caffeine at midnight if you are working a night shift
Eat healthy meals and avoid junk food
Avoid eating 2-3 hours before going to sleep
References
Boivin, D. B., Boudreau, P., & Kosmadopoulos, A. (2022). Disturbance of the Circadian System in Shift Work and Its Health Impact. Journal of biological rhythms, 37(1), 3–28. https://doi.org/10.1177/07487304211064218
Jang TW. Work-Fitness Evaluation for Shift Work Disorder. Int J Environ Res Public Health. 2021;18(3):1294. Published 2021 Feb 1. doi:10.3390/ijerph18031294
Minors DS, Waterhouse JM. Anchor sleep as a synchronizer of rhythms on abnormal routines. Int J Chronobiol. 1981;7(3):165-188.
Reinganum MI, Thomas J. Shift Work Hazards. [Updated 2023 Jan 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589670/
Summarized by Jorge Chalit, OMSII | Edited by Meg Joyce & Jorge Chalit, OMSII