Podcast 869: Shift Work

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