Working Nights

It’s Important to Talk with your Doctor about Working Shift Work

If you’ve read much of the material on this blog, you know that working shift work contributes to many challenging, but manageable, health and lifestyle issues.  One way to make sure you manage your own unique circumstances is by talking with your health practitioner about the fact you work shifts and raising any concerns you have about shift work.  A recent study by the University of Illinois at Chicago and the VA Center for Management of Complex Chronic Care found that physicians tend to follow a fairly standard approach to care for most health conditions.  Physicians do not generally take into account  a particular patient’s situation or life context, so the fact that a patient works shift work is not likely to enter the doctor’s radar screen.  But, it’s critical for shift workers to have doctors who understand the unique challenges of working shift work.

Some of the special issues shift workers can face include:

1.  Sleep disturbances from work schedules distrupting sleep schedules.

2. Lower levels of Vitamin D resulting from lack of exposure to sunlight.

3. Overweight due to lack of nutritional food when working nights.

4. Higher rates of divorce due to lifestyle challenges of working shifts.

5. Increased risk for depression arising from lower levels of seratonin.

Read other posts throughout this blog for more areas of risk when working shifts. 

Next time you go to your health practitioner, bring a list of your concerns and be vocal about them with your provider.  Make sure your doctor or nurse practitioner knows you work shift work.  The University of Illinois at Chicago and the VA Center for Management of Complex Chronic Care study found that doctors were more likely to respond to biomedical facts – e.g. test results - than to contextual red flags - such as I work  shift work and I’m concerned about my increased risk for cardiac problems even though I don’t have any family members with heart health issues.  Both biomedical facts and contextual red flags are equally important to planning appropriate care, according to the study researchers.  By planning care with your provider you can prevent shift work challenges from impacting your health and lifestyle.

©2010 Circadian Age, Inc. ‘Working Nights’

Extra Sleep Improves Performance, Alertness and Mood

According to a new study being presented tomorrow at SLEEP 2010, the 24th annual meeting of the Associated Professional Sleep Societies LLC, getting extra sleep over an extended period of time improves athletic performance, alertness and mood.  In this small study, football player participants extended their sleep for seven to eight weeks during the season, obtaining as much sleep as possible and aiming for a minimum of ten hours of sleep each night.  By substantially increasing their length of sleep, the players decreased daytime sleepiness and fatigue and felt increased vigor towards the end of their season.  For more details click here.  This study supports other research indicating that sleep improves the performance, alertness and mood of shift workers.

Employee Health and Shift Work Lifestyle Training Leads to a Happier and Healthier Workforce….and to Increased Company Profits!

Is employee morale low at your company? Employee morale is higher when companies provide shift work lifestyle training.  Nearly 60% of employees at companies providing shift work lifestyle training rank their morale as good or excellent compared 35% without shift work training.[i] 

Some shift workers are at a greater risk for cardiovascular disease.  Want to save upwards of $6,500 for each of these at-risk employees per year?  And, protect your employees from this number one killer!

Workers in shift work operations generate, on average, more health care costs than other workers.  How about reducing overall company health care costs by 17% to 37% by targeting this population and helping them improve their health?[ii] Other cost savings may also be possible, including safety incident and workers’ compensation costs. Worker productivity may increase, possibly even up by 39%.[iii]

In extended 24-hour operations, a well-designed shift schedule or roster is unlikely to provide adequate protection from worker fatigue.  An integrated risk management system incorporates data analysis and training towards an effort of reducing fatigue and reducing a company’s costs, risks, and liabilities.[iv]

Among the shift worker population, 71% of men and 53% of women are overweight, 54% of workers have smoked or currently smoke, only 27.5% workers report having good nutritional practices, and 77% report not exercising regularly.  Add to this the sleep deprivation statistics, 27% of shift workers report making mistakes of inattention several times per month, and it’s clear that both shift workers and their employers would benefit from worker health and lifestyle training.[v]  In addition, a fatigue management program would help target the reasons shift workers aren’t always as attentive and productive as day-time workers and help companies and employees develop some initiatives to reduce employee fatigue levels. 

Each of the examples above show the overwhelming benefits to a company and its employees when an employee health and shift work lifestyle training program tailored to the company’s needs is implemented……..It’s all in the details, so read on for more information about targeting a program for your operation….. Continue Reading…

What’s Green and Beige and Eaten All Over?

Pistachios! 

Researchers report that up to 95% of people do not get enough potassium.  Failing to meet the standard recommended daily intake levels can lead muscular cramps, twitching, and weakness, poor reflexes, fatigue, kidney failure, lung failure, and cardiac arrest. Also, too little potassium can result in insomnia, cognitive processing delays, and depression.  Getting enough potassium is important for shift workers who are already susceptible to sleep disorders, such as insomnia and restless leg syndrome, as well as fatigue.  When working shift work, it’s important to pay attention to eating nutritiously, which isn’t always easy to do.  Planning meals ahead is often the only way to guarantee a balanced diet when working nights, in particular.

Continue Reading…

Next Time Don’t Complain, Tell a Joke Instead!

Almost all serial killers are men. That’s ’cause women like to kill one man slowly over many, many years.  (Robert Duchaine)

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Men who consistently leave the toilet seat up secretly want women to get up to go the bathroom in the middle of the night and fall in.  (Rita Rudner)

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I found out why cats drink out of the toilet. My mother told me it’s because it’s cold in there. And I’m like: How did my mother know THAT?  (Wendy Liebman) 

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Laughing puts us in a positive mood.  The physiological reaction to humor results in lower stress hormone levels, increased immune activity, and lower cholesterol and blood pressure.  Repetitive laughing has similar effects on the body as moderate exercise, according to a study from Loma Linda University’s Schools of Allied Health and Medicine.

Continue Reading…

How Do You React to Stress?

Work can be hugely stressful. In fact, twenty-five percent of Americans say that their job is their greatest contributor to the angst in their lives.  And, clearly there are other stresses too.  Pressure, anxiety, and tension can result in headaches, sleep disturbances, difficulty concentrating, short tempers, upset stomachs, low morale, and general life dissatisfaction.  Shift workers can experience extra stress as a result of working variable hours, getting less sleep, having little access to family members and friends, leading to increased isolation and lack of support.

Stress can be reduced though, and here are some ideas to help. Continue Reading…

Insomniacs with Nighttime Awakenings Have a Huge Impact on Health Care Costs and Workforce Management

Did you know that 30-40% of adults report some symptoms of insomnia within any given year?  But that’s nothing…..according to the National Sleep Foundation, over 60% of people who work shifts report that they suffer from insomnia.  And, 30% of shift workers claim that they’re excessively tired all the time.  People who work shifts are twice as likely to fall asleep at the wheel as those working during the day-time.  Continue Reading…

Restorative Sleep Improves Memory and Creativity

Johah Lehrer has written  a terrific summary pointing to what we gain and what we lose when we don’t get enough sleep.  Watching his wife sleep comfortably and soundly, while he lies awake with insomnia, Lehrer reviews the literature, touching on how the brain replays our own experiences over and over again, sketching them deeply into the neural networks of our brains.  This cements our long term memories.  Lehrer also points out that REM sleep helps make us more creative and lets us integrate new information into our problem solving. 

To read the entire article, click here.  

Jonah Lehrer is a contributing editor at Wired Magazine. He’s the author of “How We Decide” and “Proust Was A Neuroscientist” and blogs at The Frontal Cortex.

Feeling Grouchy and Touchy? Read This!

We learn from a very young age that when we don’t get enough sleep, we get cranky.  Since shift workers only get 5-6 hours of sleep on average, many feel grouchy, irritable, and touchy a lot of the time.  Bad-tempers can be difficult to hold inside, and when fury is released onto spouses, partners, kids, work associates, and managers, it can become toxic.  What’s the result?  Blowing your top can cause you to be fired and it can result in divorce.  Being argumentative and disagreeable doesn’t usually get a positive response.  Lack of sleep starts a progression down a slippery slope often ending with frustration and rage.  Remember those terrible-two’s temper tantrums?  Now we’re talking adult sized anger! 

Melinda Beck, Editor of the Wall Street Journal Health Journal interviewed psychologist Pauline Wallin, author of “Taming Your Inner Brat.”  In the interview, Dr. Wallin provides a few concrete ideas about how to manage anger.  She suggests that when you feel angry, you should slow down and talk sense to yourself.  Don’t react quickly to what’s going on around you, take time and think about it.  One good suggestion by Dr. Wallin is to imagine that you wake up in the morning with $1 worth of energy for the day.  Then, as the day progresses and issues come up, if you feel yourself getting frustrated and angry, think about whether you want to give 80 cents of your energy to that situation or just 5 cents.  Most likely you’ll decide not to waste your energy on negative, small issues.

To listen to the interview, Demand for Anger -Management Grows. But Does It Work – WSJ.com.

New Study Supports Claims that Oatmeal is Good for Shift Workers!

Numerous studies have indicated that sleep is essential for normal immune system functioning and to maintain the bodies’ ability to fight off disease and sickness. Most shift workers exist in sleep deprived states as a result of only getting 5-6 hours of sleep per 24-hour period.  So, as a result, it’s likely that shift workers’ immune systems are compromised, contributing to more cases of the common cold and flu, but also to chronic health issues many shift workers face – for example, diabetes and heart disease.

At Working Nights, we’re always looking for new solutions to improve shift worker health and wellbeing.  Here’s a new idea…..

Continue Reading…

Teach Children about Working Nights and Learn Something New Yourself Too!

Just Released — A Children’s Book from Working Nights!

Why Does my Mom or Dad Sleep all Day – When Parents Work Shift Work

Click here to order! Only $12.95

Help children understand the differences that exist in families when parents work extended hours.  Topics covered include why it’s important to get enough sleep, eating balanced meals, and carving out time for fun and recreation, including family time.

This is a great book for parents or grandparents to purchase for the  children in their lives.  It’s also good for schools and libraries! Modelled after the Working Nights Calendar, the book includes eye-catching illustrations and easy to understand text aimed at 4 to 8-year-olds.  Questions designed to engage children in a meaningful discussion about how their lives and others are impacted when parents work shift work are included at the end.

Soft cover, 25 pages, easy to read 8.5” x 11” size.   $12.95.  To order click here.

Like Crossword Puzzles? Try Out this Working Nights Puzzle for Shift Workers!

Use the Working Nights crossword puzzle as a training tool or just try and complete it for fun!  The puzzle contains 60+ words, each one important to shift workers and employers of shift work operations.   Use this tool to relax on a recovery day or do it with your spouse, partner, parent, or child to increase their education of what it’s like to work shift work!

For the interactive version (complete on-line) – click here

For the printable version – click here

For the answer set – click here

Have Fun – Any questions? Post a comment below!

This Emotional Life – Following up on “Stumbling on Happiness”

Daniel Gilbert, professor at Harvard and best selling author of “Stumbling on Happiness,” hosts this PBS show, This Emotional Life, starting Monday, January 4th.  The show will explore ways to improve social relationships, cope with emotional issues, and become more positive and resilient as individuals. 

Many people from all walks of life are profiled, including every day moms, dads, and workers, and famous people like Katie Couric and Richard Gere.  If you have to work when the show is aired, you can  either tape it at home, or purchase the series at http://www.shoppbs.org/product/index.jsp?productId=3914596. 

In Stumbling on Happiness, Gilbert shares with us facts about the way our mind works.  Gilbert, a Harvard University Psychology professor, is particularily interested in the shortcomings of our imaginations.  He says we’re much too accepting of the conclusions of our imaginations.   He notes that our imaginations are really bad at telling us how we will think when the future finally comes. And our personal experiences aren’t nearly as good at correcting these errors as we thing they are.

Watch the TV preview right here!

Dan Shapiro PBS Trailer

Try and Take Full Advantage of Recovery Days – Especially over the Holidays

There have been a number of studies done on the importance of recovery days after working shifts. It’s logical….our bodies (and minds) can’t work at odd hours, long days, or rapidly rotating schedules, without being seriously impacted. Now, a few days before Christmas and a week before New Year’s, almost everyone is suffering from depleted energy. But as we continue to push ourselves to persevere, saying, “Just hold on and get through the holidays; it’ll be over soon,” we seek our ways to cope. Often we do this in a robotic-like fashion, not even consciously. We might drink a little too much hoping to calm ourselves down for sleep, pop pain-killers to reduce our aches and pains from all the running around, or skip dinner in favor of Doritos because we’re too tired to cook.

Sound familiar? These are the feelings, vegetative state, and survival tactics most shift workers face on a regular basis, not just around the holidays. If you work shifts, you know.

Back to recovery days……
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New Research Proves – You are what you eat – More than Ever!

Australian researchers overseeing a study published last month in the Archives of Internal Medicine found that eating more carbohydrates than fat and protein increases serotonin production in the brain. Serotonin is a chemical that has been linked with improved mood and mental health. Shift workers have been found to have lower levels of serotonin than daytime employees. Does this mean that people working the night shift should run out and stock up on potatoes, beans, rice, pasta, and bread? YES

In the study, half of the participants spent a year following a diet low in fat and high in carbohydrates. The other half went on a low-carbohydrate, high-fat diet. The participants in both groups lost 30 pounds on average and generally said they felt happier after two months on the diet. But after continuing to diet for a year, the people who ate less fat (butter, steak, pork, veal) and more carbs (pasta and potatoes) reported feeling happier and less depressed and anxious than they had before. The other group, who ate more fat and fewer carbohydrates, felt that their moods were worse than they’d been before.

The book, “The Serotonin Power Diet,’’ by Judith J. Wurtman, PhD and Nina T. Fruszajer, MD, published in December of 2006 beat the Australians to the punch line. The book’s authors state on the home page of their website, “Our brains makes serotonin when you eat foods such as pretzels, pasta, rice, and potatoes – in the right amounts, at the right times of the day, and without protein.” And they also say that serotonin curbs your appetite, restores mental energy, and soothes emotional stress. The authors recommend that “30-60 minutes before your next meal, munch on a serotonin soothing snack: pretzels, cheerios, popcorn, or cherry licorice bites. Notice how it takes the edge off your appetite and energizes you.”

Buy the Serotonin Power Diet on Amazon.com. To read more about serotonin and shift work read our previous blog posting.