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

1. 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

2. 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

3. Minors DS, Waterhouse JM. Anchor sleep as a synchronizer of rhythms on abnormal routines. Int J Chronobiol. 1981;7(3):165-188.

4. 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