Sleep Disorders
8 Powerful Strategies to Combat Shift Work Sleep Disorder
Shift work sleep disorder:
(SWSD) is a prevalent and often debilitating condition affecting those who work non-traditional hours, including 24/7 night shifts, early morning shifts and rotating shifts. SWSD can have huge impacts on your health, productivity and overall quality of life so it’s critical to understand shift work sleep disorder symptoms and have a toolkit of evidence-based strategies to combat the effects.
“As a veteran shift worker and evidence-based nutritionist with decades of experience, I aim to shed light on shift work sleep disorder and offer practical, evidence-based strategies to help shift workers not just survive, but thrive in their demanding roles.”
– Roger Sutherland, A Healthy Shift
Shift work sleep disorder definition:
According to the Excessive sleepiness in shift work disorder: a narrative review of the last 5 years, shift work sleep disorder is a circadian rhythm sleep disorder characterised by excessive sleepiness and/or insomnia associated with a recurring work schedule that overlaps with the usual time designated for sleeping.
This misalignment between the internal biological clock and your environment can lead to the following shift work sleep disorder symptoms:
● Insomnia: Trouble falling or staying asleep when rest is needed
● Excessive sleepiness: Struggling to stay awake or alert during work hours or other important times
● Fatigue: A persistent sense of tiredness and lack of energy
● Reduced performance: Decreased cognitive and physical performance
● Mood disturbances: Increased irritability, depression and anxiety
Evidence-based strategies to combat shift work sleep disorder:
Effectively managing shift work sleep disorder requires a multifaceted approach, combining lifestyle modifications, sleep hygiene practices, strategic use of light exposure and in some cases, medical interventions. Here are 8 evidence-based strategies to help mitigate the effects of SWSD:
1. Prioritise sleep hygiene
Sleep hygiene refers to your behaviours and environmental factors that can influence sleep quality and duration. For shift workers, maintaining good sleep hygiene is critical. Aiming to go to bed and wake up at the same time every day, creating a dark, quiet sleep-conducive environment and avoiding caffeine and nicotine several hours before bedtime can improve your sleep.
Further reading on sleep: Evidence-based strategies & sleep tips for shift workers
2. Optimise light exposure
Light is a powerful cue for regulating your circadian rhythm and by using light strategically, shift workers can adjust their internal clocks.
● Bright light therapy: For night shift workers, exposure to bright light during the first part of your shift and avoiding light exposure in the morning can help reset your circadian rhythm.
● Natural light exposure: Whenever possible, spend time outside during daylight hours. Natural light is more effective than artificial light in regulating your circadian rhythm
● Minimise blue light exposure after work: Reducing blue light exposure can help in signalling to your body it’s time to wind down for rest – and simply wearing blue light-blocking glasses on your way home from a night shift is both effective and easy.
3. Manage your naps strategically
Napping can be a double-edged sword for shift workers. When done correctly, it can help alleviate sleepiness and improve alertness. Short naps of 20-30 minutes are ideal and will help you avoid sleep inertia. We also recommend napping during the afternoon (prior to 3:00pm: napping after this cut off impacts night sleep) for day shift workers, or before the night shift for those working overnight.
4. Nutrition and hydration
Diet plays a significant role in managing shift work sleep disorder symptoms. There are three core nutritional strategies that may help improve your sleep.
● Consume a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats to maintain energy levels and overall health. If meal prep is becoming stressful, I recommend downloading our shift worker specific recipe books
● Avoid heavy meals before bedtime and instead opt for lighter, easily digestible foods
● Drink plenty of water as dehydration can exacerbate feelings of fatigue. Remember to reduce fluid intake a few hours before bed to avoid nighttime wakings.
Further reading on nutrition: What to eat on night shift to stay healthy
5. Exercise regularly
Physical activity is beneficial for sleep quality and overall well-being. It’s important to exercise regularly and ideally at the same time each day to regulate your sleep-wake cycle. In the same vein, avoiding vigorous exercise close to bedtime will ensure your body can wind down and prepare for sleep.
6. Manage stress
Chronic stress can exacerbate sleep problems and contribute to shift work sleep disorder. Implementing stress management techniques such as mindfulness and relaxation, time management and nurturing your support systems can help to create a buffer against stress. This blog delves into the nitty gritty of stress management for shift workers.
7. Medical interventions
In some cases, lifestyle modifications may not be enough and medical intervention may be necessary. In these instances, you can explore:
● Melatonin supplements: Melatonin can help regulate the sleep-wake cycle and improve sleep quality. It is particularly useful for shift workers trying to adjust to a new schedule. We strongly recommend consulting with your healthcare provider for appropriate brand and dosing.
● Prescription medications: In some cases, medications such as wake-promoting agents (e.g. modafinil) or sleep aids (e.g. zolpidem) may be prescribed to manage excessive sleepiness or insomnia. These should be used under the guidance of your healthcare professional.
8. Workplace strategies
Employers play a crucial role in supporting the health and well-being of shift workers. Implementing supportive workplace strategies can make a significant difference and best practice suggests flexible scheduling (avoiding long stretches of consecutive night shifts), napping areas and adequate breaks to recharge and implementing health education programs that support a culture of wellness can improve shift work sleep disorder symptoms.
Some final thoughts on shift work sleep disorder
Shift work sleep disorder is a complex issue. And managing shift work sleep disorder symptoms effectively requires a dedicated lifestyle change which involves:
● Prioritising good sleep hygiene
● Optimising light exposure - in particular, natural light
● Managing naps
● Eating a balanced diet and exercising regularly
● Implementing stress management techniques that are maintainable
In addition, advocating for workplace support and exploring medical interventions if necessary can further enhance your health and productivity. Laying the groundwork for happiness and good health starts with support – explore A Healthy Shift’s one on one coaching
About Roger Sutherland
As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges of shift work sleep disorder, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.
Note:
I also run Nutrition, Health & Wellbeing Seminars for shift working environments.
