I taught about 20 shift workers a class called Shifting to Wellness last week.  This class helps shift workers lead healthy, happy lives and deal positively with the challenges that shift work can present.  I thought I would share some of the incites of the participants with you.  I asked them the following questions and had them write down their answers.  Please keep in mind that these are not my official recommendations and none of them are approved by a doctor.  They are merely suggestions from one shift worker to another.  J   

Please make taking care of yourself as a shift worker a priority!!  You deserve to feel well and live a full, healthy life!  It is not impossible to feel good when working shift work!  It just takes some extra effort and planning.  You are worth that effort!

1.    As a shift worker what issues/concerns are you facing as an individual in your home life and as a member of your community?

-Lack of sleep

-Difficulty balancing work and home life

-Not eating a healthy diet

-Noise problems while trying to sleep during the day

-Kids making noise while trying to sleep

-Missing spending time with kids

-Daylight interfering with day time sleeping

-Time management problems

-Less involvement in the community

-Not able to help children with school work

-Can’t watch the play offs (hockey)

-Miss family involvement, time with extended family even harder to schedule

-Lack of consistent schedule with overtime etc…

-Lack of attending some social activities in the community

-Hard to participate in school classes or activity classes

-Missing church

-No time to communicate

-Finding time for shopping and errands can be hard

-Lack of time for sex

-Not on the same schedule as friends and family

-TIRED and this impacts many things

-Hard to maintain community spirit

 

 

2.    What advice would you give to another person working shift work?

-Quality of rest is just as important as how long you are sleeping (make sure you are rested)

-Use ‘white noise’ like a fan to help you sleep.  That way you only have to get used to one noise!

-Eat a healthy diet

-Low sugar and caffeine. Don’t have any caffeine or too much sugar close to when you go to bed.

-Be organized before working your shifts (planning meals etc…)

-Set a routine that works for you

-Make sure your sleeping room is really dark

-Try using earplugs for sleeping

-Don’t sleep too much on the first day off after working nights. This helps with getting back to your regular sleep habits.  This way you can still go to sleep that night.

-Find out what works for you and communicate it to your friends and family

-Plan time with friends and family in advance so that you will be able to spend quality time with them.

-Make friends on your shift so that it is easier to find time to spend with friends.

-Don’t eat big, unhealthy meals at night.  Your system doesn’t digest food as quickly at night!

 

3.    What resources and support are available for shift workers?

-Family

-Friends

-Counseling

-Co-workers (they know what you are going through and might have some good ideas)

-The Shifting to Wellness Course

-The Internet (Google it J )

-Doctor

-Programs at your workplace (for you and for your family)

 

Stay Well!!

 

Over and Out.

 

April