Danielle Bujnak, a volunteer emergency medical technician (EMT), frequently found herself working the demanding 12-hour shift from 6 p.m. to 6 a.m. She initially anticipated that adapting to this irregular schedule would become easier over time, but the reality proved otherwise and she found other ways how to fix her sleep schedule.
“When I reached 30,” Bujnak confesses, “I realized I couldn’t continue like this; it was too challenging.” She vividly remembers her struggles to stay awake during her shifts and the frustration of being unable to fall asleep afterward. While she ultimately left her EMT job, she didn’t opt for a conventional sleep routine.
Instead, Bujnak transitioned into the role of an infant care and sleep specialist, a position that comes with its own unpredictable hours. Recognizing the need to optimize her sleep in this unconventional work environment, she began searching for effective strategies.
Bujnak is not alone in her battle with irregular sleep patterns resulting from her work schedule. A 2018 review indicated that approximately 18 percent of the U.S. workforce engages in alternate shift schedules, and a 2017 survey revealed that roughly 21 percent of European workers do the same. With such a significant portion of the population facing irregular schedules, there is a clear demand for sleep strategies tailored to shift work.
Impact of Shift Work on Sleep Quality: Insights from Research
Data indicates that shift work can have a detrimental effect on sleep quality. Experts assert that altering work schedules, particularly overnight shifts, disrupts the circadian rhythm, the internal clock regulating sleep-wake cycles.
Nicole Avena, PhD, an assistant professor of neuroscience at Mount Sinai School of Medicine and a visiting professor of health psychology at Princeton University, explains that the circadian rhythm allows our bodies to rest and recover during sleep hours while facilitating digestion, absorption, and activity during wakeful hours. Shift workers, however, experience an altered circadian rhythm, making it challenging for their bodies to recuperate from injuries, illnesses, and fatigue.
Several recent studies provide compelling evidence of the negative impact of shift work on sleep quality:
- A 2020 Australian study involving 136 paramedics revealed that respondents reported poorer sleep quality and higher levels of insomnia compared to the general population.
- A 2020 Argentinian study of 122 drivers, while getting the recommended total hours of sleep, experienced fragmented sleep throughout the day. Disrupted circadian temperature rhythms were associated with a high risk of fatigue, emphasizing the need for strategies to mitigate sleep disturbances.
- Another 2020 study involving 86 nurses working 8-hour, rapidly rotating shifts found that participants were more susceptible to poor sleep quality, which, in turn, impacted their work performance.
- A 2020 study of 424 workers further supported the link between shift work and diminished sleep quality.
Additionally, engaging in a night shift schedule may increase the risk of developing cardiovascular disease and type 2 diabetes, as revealed by a 2018 review.
Furthermore, a 2021 systemic review and meta-analysis indicated that shift workers had a notably higher body fat percentage compared to non-shift workers. Cognitive functioning is also affected, with a 2020 study demonstrating that shift workers experience a significant decline in cognitive functions during both day and night shifts, with night shifts showing more pronounced impairment.
Tips for Quality Sleep in Shift Workers
Shift work poses unique challenges to maintaining healthy sleep patterns, but experts believe it can be managed effectively with the following strategies:
Mentally Prepare for Sleep
Colin Espie, PhD, co-founder and chief scientist at Big Health and a professor of sleep medicine at the University of Oxford, emphasizes that humans are naturally inclined to sleep at night and be active during the day. This natural rhythm can create a mental barrier for shift workers when it comes to sleeping during unconventional hours. To overcome this hurdle, Espie recommends mentally preparing for sleep. Trying to force yourself to sleep when you’re not ready can be counterproductive and frustrating.
To clear your mind and relax, consider activities like journaling or creating a to-do list before bedtime. This can help address any racing thoughts and give you a sense of control over your tasks, allowing you to ease into sleep more smoothly. While not specific to shift workers, a 2018 study found that spending just 5 minutes creating a to-do list before bedtime can be more beneficial for sleep than journaling about daytime activities.
Shift work may present its own set of sleep challenges, but with these strategies, you can improve your sleep quality and overall well-being.
Prioritize Darkness for Better Sleep
An earlier study from 2011 highlighted the adverse effects of pre-sleep exposure to room light on the production of melatonin, the hormone responsible for inducing sleep.
However, night shift workers face an additional challenge—learning to sleep during daylight hours. Colin Espie emphasizes that the body’s internal clock is primarily regulated by exposure to cycles of light and darkness. Bright light, especially sunlight, has a stimulating effect that can make it difficult to fall asleep.
To address this issue, creating a dark sleep environment is crucial. Espie recommends investing in blackout curtains to effectively block out sunlight from your sleeping area. Additionally, if you find yourself heading home from a night shift in daylight, wearing sunglasses can help reduce your exposure to light and make it easier to transition to a restful sleep.
Caution Regarding Melatonin Usage
Given that light can suppress melatonin production, some wonder if taking melatonin supplements can counteract this issue for night shift workers. However, Carleara Weiss, a sleep science advisor at Aeroflow Sleep, advises caution and dispels some misconceptions about melatonin.
Weiss explains, “There are numerous misconceptions surrounding melatonin. It serves as a signal to your body that it’s time to prepare for sleep. It doesn’t directly induce sleep but rather provides your brain with the cue that it’s time to rest.”
While a 2022 meta-analysis and systematic review suggested that melatonin could have a positive impact on sleep quality in adults dealing with respiratory conditions, metabolic disorders, and primary sleep disorders, it did not show the same benefits for individuals with mental health disorders or neurodegenerative diseases.
Furthermore, recent research from 2022 has raised concerns about the increasing use of high-dose melatonin supplements. Some of these supplements were found to contain melatonin levels up to 478 percent higher than what was indicated on the label. This discrepancy has raised questions about the safety of long-term melatonin use.
In light of these findings, experts are urging caution, especially since the safety of prolonged melatonin consumption remains uncertain. Weiss advises individuals to consult with a healthcare professional to carefully evaluate the potential benefits and risks before considering melatonin supplementation.
Establish a Consistent Routine
When you find yourself crossing multiple time zones, jet lag can disrupt your internal clock, making your body feel like it’s bedtime when the sun is still shining bright.
Colin Espie emphasizes that our body’s natural rhythms dictate our schedules for exercise, meals, and sleep. To overcome jet lag and adapt to a new time zone, he recommends establishing a consistent routine. “Our daily schedules and the cues we provide ourselves can help us develop new habits,” says Espie.
Danielle Bujnak successfully regained control over her sleep and overall well-being by implementing a structured routine. By following the same sequence of activities each night, she effectively signaled to her body that it was time to sleep, even in broad daylight.
Bujnak stresses that the key lies in the sequence of activities, not the duration of each one. In other words, whether you spend 90 seconds or 15 minutes on a specific task, what matters most is maintaining the same order of activities each night. This consistency helps train your brain to perceive the routine as a single, continuous activity that culminates in sleep.
Maintain A Consistent Bedtime on Your Days Off
The temptation to align your schedule with conventional societal norms or to use your days off to socialize with friends and family who follow typical 9-to-5 routines can be strong. However, Colin Espie advises against deviating from your established routine whenever possible, especially if you’re fatigued or have worked extra hours. Altering your bedtime on days off can worsen the phenomenon known as “social jet lag,” which is a result of irregular sleep patterns.
Shift workers are already more susceptible to experiencing social jet lag due to their unconventional schedules. Choosing to stay up later on days off for social reasons can lead to increased fatigue, according to Espie. Therefore, it’s advisable to prioritize a consistent bedtime even during your days of rest.
Be Kind to Yourself
Shift work demands that you go against your natural instincts and sleep during daylight hours, which can disrupt the release of sleep-inducing hormones. Adjusting to this unconventional schedule can be a gradual process, and everyone adapts differently. Colin Espie advises against being too hard on yourself if you find it challenging.
“It’s crucial to acknowledge that there’s nothing inherently wrong if you’re feeling low on energy or facing difficulties,” he emphasizes. “This is a reality that many shift workers encounter. It’s important for individuals to mentally adjust to these challenges, acknowledge them, and avoid self-criticism.”
Espie further explains that being overly critical of yourself for struggling with sleep can contribute to stress, potentially exacerbating sleep problems. However, if symptoms such as insomnia or excessive sleepiness persist for more than three months in the context of shift work, it could be indicative of shift work disorder. This condition can have negative implications for work performance, safety, and mental health. If you suspect you may have shift work disorder, it’s crucial to seek guidance from a sleep specialist to receive a proper diagnosis and treatment plan.
Seek Support from Fellow Shift Workers
While the work hours of shift workers may not align with those of their friends and family, Colin Espie emphasizes that they are often not alone in facing sleep-related challenges.
Colleagues who share similar schedules may also be dealing with sleep issues, and engaging in conversations about these challenges during breaks can be a source of relief and understanding. Espie points out that people tend to respond positively when others admit to struggling with sleep because many can empathize with that experience. He adds, “Even individuals who typically enjoy restful sleep may encounter difficult periods.”
This shared awareness can provide a sense of comfort and encouragement, allowing shift workers to be more forgiving of themselves.
Additionally, a 2020 study involving shift nurses indicated that social support may play a role in mitigating job-related stress and sleep disruptions associated with shift work. Therefore, reaching out to peers for support can be beneficial for managing the unique sleep challenges that come with unconventional work schedules.
Explore the Benefits of Aromatherapy
A 2020 systematic review and meta-analysis involving shift work nurses revealed promising findings regarding the potential of aromatherapy to enhance sleep quality.
While Carleara Weiss acknowledges that further research is required to definitively establish the efficacy of aromatherapy for aiding shift workers in achieving better sleep, she encourages giving it a try. Weiss explains, “Aromatherapy may offer a relaxation element, whether through the soothing scent itself or when applied as a massage oil, and this can contribute to an improvement in sleep quality.”
Considering the positive findings from the study involving shift work nurses, experimenting with aromatherapy as a complementary approach to enhance sleep may be worth considering for individuals facing the unique challenges of irregular work schedules.
Manage Your Caffeine Intake Wisely
Caffeine can offer a much-needed energy boost, which may be especially vital for shift workers. However, Nicole Avena emphasizes the importance of being mindful about when and how much caffeine you consume.
To promote better sleep, Avena recommends avoiding caffeine intake at least 4 to 6 hours before your intended bedtime. The appropriate daily caffeine limit can vary from person to person, but generally, she suggests keeping it under 400 mg per day. This roughly equates to four cups of coffee or two energy drinks. If you find that caffeine is interfering with your sleep, Avena advises reducing your intake by at least half.
Personalize Your Sleep Routine
While the internet and workplace break rooms may be filled with sleep advice, not every tip will be suitable for your unique needs.
Colin Espie points out that the Centers for Disease Control and Prevention (CDC) recommends that individuals aged 18 to 60 get a minimum of 7 hours of sleep. However, it’s essential to recognize that sleep requirements can vary greatly among individuals. What works for you may not work for your colleagues.
Danielle Bujnak emphasizes that your sleep schedule is adaptable, even when you have irregular shifts. Some individuals may find it beneficial to sleep immediately upon returning home in the morning, while others may achieve better sleep by going to bed and waking up just before their work shift. Customizing your sleep routine to align with your specific needs and preferences is key to achieving restful sleep, even in a shift work setting.
Key Points to Remember
While humans are biologically wired to sleep at night in darkness, nearly 20 percent of the U.S. workforce faces the challenge of shift work, disrupting their natural sleep patterns.
Research indicates a connection between shift work, diminished sleep quality, and cognitive function problems.
Despite the difficulties posed by shift work, it is possible to improve sleep quality. Establishing a regular routine and adhering to a consistent bedtime can effectively signal to your brain that it’s time to sleep.
It’s important to recognize that bedtime preferences are individual, and what suits a coworker may not be suitable for you. To optimize your sleep, personalize your sleep experience to align with your unique needs and preferences.