When was the last time you woke up at 3 a.m. to start your day? Even if you’ve been sleeping all day, your body will try to encourage you to stay in bed and go to sleep again. After all, it’s getting late.
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The term “graveyard shift” is often used to describe night shift work. According to an old tradition, graveyard personnel were on the watch for situations in which they had unintentionally buried a person who was still alive.
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Because nocturnal working hours are often compared to a graveyard, the term “graveyard shift” has been coined.
However, we believe the graveyard shift is a more apt moniker. It has the potential to hasten your demise if you are not careful. What do you think? You may want to consider trading schedules or at the very least adopting some of our suggestions to lessen the stress on your health if you realize how bad this type of employment may be for you.
For this post, we’ll focus on how night shift work impacts the circadian rhythm.
Which Jobs Normally Include Shift Work?
Work schedules that require shifts are categorized by the Bureau of Labor Statistics into three broad categories:
Shifts that run from 6 p.m. to 10 p.m. on weekdays are included in this category. Evening shifts are common in the following professions:
- Employees in the food service industry, such as waiters, busboys, and prep cooks
- Hairdressers, salon workers, personal trainers, and other employees in the personal care industry
- Employees in the retail and real estate industries as well as cashiers
- Arts, sports, health care, and media professionals, such as musicians and directors, as well as broadcast technicians
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Shifts that run from 11 p.m. to 3 a.m. are considered night shifts. Night shifts are common in the following jobs:
- Medical professionals such as doctors and nurses, as well as paramedics
- Medical assistants, mental aides, veterinary assistants, and other support personnel
- Protective service personnel, such as firefighters, police officers, and security guards
- Some examples are bakers, machine shop technicians and assembly line workers.
- Drivers of commercial vehicles, air traffic controllers, conveyor belt operators, and other personnel involved in the transportation and movement of goods.
A 4 a.m. to 8 a.m. shift is considered an early morning shift. The following are typical professions that require shift work:
- Engineers and architects
- Workers in the construction and extraction industries include carpenters, machinery operators, roofers, and others.
- Farmers, fishermen, and foresters are all included in this group.
- Installers, maintainers, and repairers of aircraft and industrial machinery and telecommunications equipment
What Is a Rotating Shift?
Shift workers often have a set schedule that includes certain start and end hours and days of the week for each shift. In contrast, rotating schedules may have distinct shift periods and/or different workdays that change from week to weeks.
Employers have different needs when it comes to rotating shifts. Schedules such as this are among the most prevalent.
- Work shifts are alternated seven days in a row in the continental United States. Eight-hour shifts are the norm. Employees are given two or three days off after every seven-day work period.
- It follows a 14-day schedule in Panama, known as the 2-2-3 schedule. After working 12-hour shifts for two or three days in a row, workers are given two or three days of vacation. So, in the first and second weeks of the 14-day cycle, they’ll work on different days of the week than normal.
- Dupont: The Dupont system has a four-week rotation period. Every one to two weeks, employees alternate between working the day and night shifts. Three or four consecutive days of work, followed by one to three days off, will be the norm. The four-week program ends with seven straight days of vacation for the employee.
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Workers who work rotating shifts must alter their schedules on a weekly or monthly basis, which might be more onerous than those who work permanent shifts. It’s possible to move your circadian rhythms more readily from day to night to early morning shifts, but this isn’t always possible. Circadian rhythms are disrupted more when the rotation is reversed or random.
As a result, rotating shifts might be difficult for certain workers, as they are compelled to change their sleep-wake schedule every few weeks. Rotating every five to seven days is the most difficult for many people. To avoid disrupting your circadian rhythm, it is better to rotate more frequently (every two to three days or so) than rotate less frequently (every few days).
Pros and Cons of Shift Work
Shift employment has many advantages, including:
- If you’re more productive when the sun sets, a night shift may be right for you; if you’re more prolific when the sun rises, a shift in the early morning may be right for you.
- You’ll be able to go to work more quickly if you avoid roads and highways during peak traffic hours, making it easier for you to get there.
- Day shifts pay more than night ones: Shift employees in the United States aren’t legally compelled to be paid more, but some companies reward those who work unconventional shifts.
Shift work has a number of drawbacks, including:
- As a result of working irregular shifts, shift work disorder can cause sleep issues for those who suffer.
- Symptoms include sleeplessness when the person is trying to sleep and excessive tiredness while they are awake. shift workers are more likely to suffer from insomnia and other sleep disorders even if their symptoms are not severe enough to qualify as a disease. When cortisol and testosterone levels are out of whack, it has a negative impact on quality of life and can result in feelings of exhaustion and low energy.
- Disruptions in routine: Working late into the night and waking up early might cause major disruptions in one’s personal and professional life.
- Added dangers to the road conditions: Even if there is less traffic for shift employees to deal with, the chance of a drowsy driving accident is higher for them. There are a disproportionate number of collisions involving lone drivers who have no passengers between the hours of midnight and six a.m. or in the late afternoon.
How does Night Shift Work Affects Our Sleep?
Effects of Disrupted Circadian Rhythm
Fatigue
Sleep Disorders
Mood Problems
Decreased Cognitive Abilities
Poor Reflexes
Weak Immune System
Poor Decision Making
What is Graveyard Shift Work Disorder?
How it Affects our Health
Stress
Health Problems
Accidents
Trouble Concentrating
Poor Job Performance
Sleeping Tips for Night Workers
Avoid Working a Number of Night Shifts in a Row
Avoid Frequent Rotating Shifts
Avoid Long Commutes
Keep Your Workplace Lighted
Limit Caffeine
Avoid Bright Lights on Your Way Home
Stick to a Regular Sleep-Wake Schedule
Limit Phone Calls and Visitors
Use Blackout Blinds or Heavy Curtains
Frequently Asked Questions
Are there psychological effects of working on a graveyard shift?
How can a shift work disorder be treated?
How to survive a night shift with no sleep?
- Make the most of your “lunch” break by taking a quick snooze. Make sure you stick to the 20-minute limit, or you’ll be groggy for the rest of the night.
- Consume sparingly. Indulging is a good way to stay awake, but be careful not to overindulge or your waistline may pay the price.
- Get up and go for a walk. Get up and move around at regular intervals. Drowsiness can set in if you sit stationary for too long.
- It’s best to get it out in the open. Talk to your co-workers. While alone, listen to a podcast or watch a show and contribute your own commentary. It’s not as outlandish as it may seem at first glance.
Am I at a greater risk of cancer if I do shift work?
Maybe is the quick answer.
International Agency for Research on Cancer (IARC) believes shift employment may cause cancer because it interferes with circadian rhythms (the body’s internal clock) (our internal clock). Only a few studies have been done on humans to support this result.
Conclusion
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Danh mục: Sleep Advisors