Awake overnight staff may have the same responsibilities as daytime workers; but there’s an extra battle they have to fight: drowsiness.
Employee sleep deprivation can lead to a whole host of issues on the job, including confusion, poor productivity and accidents. In fact, sleep deprivation has been linked to some major historical disasters, such as Chernobyl and the Exxon oil spill.
While many night shift workers turn to caffeine to stay alert, this stimulant only provides temporary symptomatic relief. Instead, the key to staying awake and alert during night shifts is changing your circadian rhythm. So put down that venti latte, and listen up.
What’s the Circadian Rhythm?
The circadian rhythm refers to your internal clock, which tells your body when to sleep, wake and eat. But it’s in charge of much more than just your sleep cycles.
Studies have shown that the circadian rhythm impacts organ function — regulating things like blood sugar, inflammation, metabolism, heart rhythm and immunity. It basically tells your body how and when to function, keeping everything running like a well-oiled machine.
Disruptions in this vital system — by night shift work, jet lag or overuse of caffeine — can have adverse effects on your overall health. In fact, interrupted circadian rhythms have been linked to depression, diabetes, bipolar disorder and even cancer.
In order to lead a healthy lifestyle, it’s essential to work with your circadian rhythm (instead of against it) when taking on night shifts.
So How Do You Shift Your Circadian Rhythm?
While there are many different approaches to shifting the circadian rhythm, one of the most common (and impactful) is the manipulation of light.
Natural light patterns — from sunrise to sunset — regulate the release of melatonin in the body, a hormone that supports your sleep cycles. Darkness sends signals to your brain that it’s time to release the chemicals that put you to sleep. Bright light does the opposite.
If you’re aiming to shift your circadian rhythm, start by controlling your light exposure, aligning it with your sleep and work schedules. This can be achieved with tools like light blocking curtains in the bedroom. By limiting your exposure to sunlight before you go to bed, your brain will release melatonin, signaling to your body that it’s time to rest.
But sometimes darkening the bedroom isn’t enough. If you get out of work as the sun comes up, it’s best to use dark sunglasses to minimize light exposure during your commute home. This will minimize the “wake up” signals being sent to your brain as you head home to get some rest.
But it’s not all about limiting light exposure — bright light plays an important role as well. If you tend to head into work after the sun goes down, exposing your eyes to supplemental light before work can help you gear up for your shift. This can be achieved through light box therapy — bright, artificial light exposure that’s often used to treat seasonal affective disorder. By sitting in front of a light box for at least 30 minutes before work, you can kickstart your body’s “wake up” signals, making it easier to take on the day.
Conclusion
While awake overnight staff must deal with drowsiness in addition to regular work responsibilities, there are ways to mitigate this obstacle. Light manipulation, in combination with a regular sleep schedule can largely benefit the circadian rhythm; ultimately minimizing sleepiness during night shifts. In turn, employees will feel more awake and refreshed, while reaping the health benefits of a good night’s sleep. (Sorry, Starbucks.)
Want more tips to reduce drowsiness during night shifts? Check out our latest infographic: 8 Ideas to Stay Awake.