Surviving Shift Work.............

                                                     


Coping with shift work.

 

For over 5 years I worked A 12 hour rotating shift roster. You know the one - 12 hour days what 12 hour nights. One weekend on, one weekend off.  There is no doubt that working shifts can be demanding on the body and the mind. 

 

When you're a shift worker, you know that it's tough on your body and on your mind. Working irregular hours can undoubtedly have a negative impact on the way that you eat, sleep and exercise. From a health and Wellness perspective, fatigue and tiredness are big issues for shift workers. Fatigue and tiredness can lead to safety issues in the workplace, making mistakes at work and can have an impact on your home life as well.

 

There is also a raft of health issues which can stem from being tired and rundown, including lowered immunity, depression, and anxiety. Gastrointestinal (gut) disorders and digestion issues are other common complaints for those who work shifts. The human body naturally has what it calls circadian rhythm; this is a 24-hour cycle which regulates sleeping, waking, digestion, hormones, body temperature, blood pressure and many other important body functions. When you work shifts, this rhythm is disturbed and issues with digestion such as indigestion, heartburn or stomach pains can result.

 

Shift workers may have an increased risk of heart disease, some cancers and having accidents as a result of reduced alertness and tiredness.

 

Working shifts can mean that you’re eating patterns are a regular. It can be hard to establish good eating routine when your hours are all over the place. Sleep disruption and tiredness can also impact on the production of hormones leptin and ghrelin, which can affect your appetite and sometimes make you feel hungry at. What's more, it has been shown that fatigue reduces your motivation to exercise. These factors, combined with limited access to healthy food, can be a recipe for disaster.

 

Regardless of your pattern, the best thing you can possibly do is to make a time each week to look at how to organise your food around your ships. You sister help plan your meals and shopping list. If you are working regular shifts this will be even more important as without a plan, you may end up missing meals and snacks or grabbing unhealthy food on the go.

 

Going to bed on a full stomach is not a great idea, as your digestive system slows down when you are sleeping, which can interfere on the quality of your sleep and increase the likelihood of conservation. Try having your normal evening meal a little earlier or if you need to eat closer to your bedtime, keep 2A lighter, smaller meal.

 

Now having done night shift - I know what it's like to grab that coffee or caffeine drink. But stimulants such as caffeine can have an impact on your sleep. Caffeine takes a long time to breakdown and be cleared from your body. If you have a cup of coffee at 8:00 AM, roughly six hours later around 25% of the caffeine will still be in your system please stop if you do choose to have caffeinated drinks, try and have them early on in your shift. This is likely to have the desired effect of increasing your concentration and alertness, while also allowing the caffeine to start clearing from your system while you work. If you have too much caffeine too close to your bedtime, even though you may fall asleep, the quality of your sleep will be affected, and you may not feel properly rested. If you work night shifts, the quality bill sleep may already be compromised because you must sleep during the day.

 

Some further sleep tips for shift workers:

sleep as soon as possible after you finish your shift.

If you have worked a night shift, avoid exposing your eyes to the morning light on the way home.

Try to have one block of sleep only after working a long shift. If you do need an extra nap later in the day, keep it to around 20 minutes.

Use blackout curtains, eyeshades, and earplugs to reduce the likelihood of any disturbances when you sleep.

Turn off your phone!

talk to your family or the people that you live with about your need to sleep and explain how your sleep patterns will work so they can support you.

 

However just as important as all of these, is trying to spend some time outside and exposing your skin and eyes to sunlight. Exposing a skin to light is important to help your body make vitamin D and exposing your eyes to the light helps regulate the hormones serotonin and melatonin which have an impact on your mood and how well you sleep.



Niki Gent is a highly experienced and dedicated professional in the field of counseling and psychotherapy. With over 20 years of experience working with individuals, couples, and families, Niki has developed a unique and effective approach to therapy that empowers her clients to achieve their goals and live their best lives.

Niki holds a Master's degree in Counseling and Psychotherapy and is a registered member of the British Association for Counselling and Psychotherapy (BACP). She has completed extensive training in a variety of specialized therapies, including Cognitive Behavioral Therapy (CBT), Person-Centered Therapy, Mindfulness-Based Stress Reduction (MBSR), and Psychodynamic Therapy.

Niki is known for her compassionate and empathetic approach, creating a safe and supportive space for her clients to explore their thoughts and feelings. Her focus is on helping her clients gain clarity, insight, and self-awareness, so they can create positive changes in their lives.

Niki has experience working with a wide range of issues, including anxiety, depression, trauma, relationship issues, and life transitions. Her approach is tailored to the unique needs and goals of each client, using evidence-based techniques and interventions to help them achieve their desired outcomes.

In addition to her private practice, Niki has worked in a variety of settings, including schools, healthcare settings, and community organizations. She is committed to making a positive impact in the lives of those around her and believes in the power of therapy to promote healing, growth, and resilience.

If you're looking for a compassionate and experienced therapist to support you on your journey towards healing and Niki Gent is a highly experienced and dedicated professional in the field of counseling and psychotherapy. With over 20 years of experience working with individuals, couples, and families, Niki has developed a unique and effective approach to therapy that empowers her clients to achieve their goals and live their best lives.

Niki holds a Master's degree in Counseling and Psychotherapy and is a registered member of the British Association for Counselling and Psychotherapy (BACP). She has completed extensive training in a variety of specialized therapies, including Cognitive Behavioral Therapy (CBT), Person-Centered Therapy, Mindfulness-Based Stress Reduction (MBSR), and Psychodynamic Therapy.

Niki is known for her compassionate and empathetic approach, creating a safe and supportive space for her clients to explore their thoughts and feelings. Her focus is on helping her clients gain clarity, insight, and self-awareness, so they can create positive changes in their lives.

Niki has experience working with a wide range of issues, including anxiety, depression, trauma, relationship issues, and life transitions. Her approach is tailored to the unique needs and goals of each client, using evidence-based techniques and interventions to help them achieve their desired outcomes.

In addition to her private practice, Niki has worked in a variety of settings, including schools, healthcare settings, and community organizations. She is committed to making a positive impact in the lives of those around her and believes in the power of therapy to promote healing, growth, and resilience.

If you're looking for a compassionate and experienced therapist to support you on your journey towards healing and growth, Niki Gent may be the right fit for you. Contact her today to learn more about her approach and schedule an appointment.


growth, Niki Gent may be the right fit for you. Contact her today to learn more about her approach and schedule an appointment.


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