The Whole View, Episode 449: Navigating Shift Work in a Healthy Way
Welcome back to episode 449! (0:28)

There are many people throughout the US and the world with careers that involve working on alternate shifts.

This constant fluctuation in waking and sleeping hours can make navigating shift work difficult since your circadian rhythm never gets the opportunity to fully stabilize.

However, if you work regular shifts like Stacy and Sarah, you can still utilize the techniques in this show for things like jet lag and daylight savings.

Sarah explains that there aren't many differences between jet lag and working alternate shifts because they impact circadian rhythms.

This show was inspired by this listener question:

I have been dialing in my nutrition, activities and sleep and feel so much better for it. But due to my work schedule everytime I come off a rotation of night shifts it takes me 3 days to recover back to my new normal again. I started working 12 hour shifts (7am to 7pm for 4 days then 2 days off. Then 7pm to 7am for 4 nights, then 6 days off to rest).   
It's like having jetlag every 16 days! Is there anything I can do to help and support my body through this? Many thanks,
Sophie
This is a common issue for many over the last year- specifically front-line workers through the pandemic.

Many thanks to front-line workers and medical staff for their flexibility to be there when we've needed them.

Sarah remembers when this alternation between day shift and night shift was introduced. Before it, people would work days or nights and stick with that one shift all the time.

Balance and fairness are important in the workforce, yes. However, Sarah feels it's important to talk about why having a consistent night shift would be better than going back and forth.

Ideal Circadian Rhythm Entrenchment
Forcing our circadian clock to adapt is harder on our bodies than living out of sync with the sun. (6:40)

Things like bright lights indoors in the evening, not spending enough time outside, eat at weird times or too late, and even over air condition our house during the day can mess with that entrenchment even if we work during the day.

Working a shift that's out of sync with the sun requires us to "overwhelm" the signal we get from the sun.

We can do this by ensuring our sleeping environment is very dark, challenging if we're sleeping during the day.

Double layered blackout curtains can help block out the sun from windows.

Sarah also recommends covering anything with LED lights (especially blue and green) with duct or masking tape.

Temperature shifts are also big signalers to our circadian rhythms. Ensuring our sleeping environment is cold when we're sleeping and warmer can help make navigating shift work easier.

Bright lights can inhibit our body's melatonin production, which signals that it's time for sleep.

Amber-tinted glasses block blue light and can help support sleep.

Even when you're not asleep during your "night," turning off lights, keeping the blinds closed, programable LED lightbulbs and avoiding screens an hour before bed can help you trick your body into thinking it's nighttime.

Stacy and Sarah have talked in past shows about how melatonin is sometimes used for sleep disorders. It also works great for jet lag and shift workers. 

Manage stress since dysregulated cortisol can hinder circadian rhythm entrenchment.

Make sure you're not vitamin D deficient since vitamin D is vital for biorhythms, and if you sleep during the day, you may not be getting enough sunlight.

 

Navigating Shift Work On Nights Off
Staying on one schedule isn't always practical when you work nights because most of the world operates on daylight hours. (18:45)

Seeing friends and family members and running errands are all things you'd probably do during the day on days off. 

Sarah recommends shopping at the end or beginning of your day, right when the store opens at 7am or before it closes at 7pm.

Meet your friends for your breakfas