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 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 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 Minors DS, Waterhouse JM. Anchor sleep as a synchronizer of rhythms on abnormal routines. Int J Chronobiol. 1981;7(3):165-188. 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