Working odd shifts upsets the body’s natural rhythms. Genes, internal forces and environmental factors, especially light, influence hormone levels and body temperature. Studies show a correlation with increased rates of colorectal cancer in night shift workers and that nurses working nights for 15 or more years experience a greater risk of breast cancer.
Shift work also disrupts family life and the ability to participate in community activities. Conflict, divorce and social isolation often occur. Because night shift nurses do not participate on hospital committees as frequently as their day shift counterparts, they tend to feel less control over the work environment, which adds to psychological distress.
About 4 a.m., in anticipation of waking, cortisol levels increase. Body temperature starts to drop two hours before sleep, dips to its lowest around 4 a.m., and then starts to rise as the sun comes up. Activity and temperature peak around 4 p.m.When the body temperature starts to rise, the body is preparing to be active and likewise, when the temperature starts to decline your body is preparing to be inactive and to go to sleep. With shift work, we force the activity out of sync with the temperature rhythm, and we feel terrible.
Night shift nurses suffer higher rates of depression, gastrointestinal distress and sleep deficits.
Here's what you can do to avoid medical errors and mishaps when working the night shift:
1. Grab a cup of ice after a night shift before driving home
Ever get home without remembering how you got there? Keep a cup of ice in the car as you drive home. Microsleep happens quickly - and that sudden lapse in concentration could cause you to lose control of your vehicle. Sucking on an ice cube "wakes you up" instantly.
2. Rostering
Rosters affect circadian clocks. To minimise the impact of shift work on health, safety and well-being, rosters should rotate forwards, starting with morning shifts followed by afternoon then night shifts. Forward rotation is most in harmony with the body's circadian rhythm and causes less disruption to the body. Our circadian rhythm adjusts to forward movement more rapidly. Allow at least 48 hours between rotations, especially after night shifts. Many people need to sleep much of the first day off between rotations. Ideally, shift workers should not work more than three night shifts in a row to minimise hormonal disruptions to the body. Short shift cycles with regular days off are closest to normality for the body's circadian rhythm and cause less physiological disturbance.
3. Sleep schedules
Quality of sleep is often affected after working a night shift. Wearing a eye mask and darkening the room to simulate nighttime conditions will make it easier to sleep during the day. Avoid alcohol and caffeine 3-4 hours before bed. Warm milk and bananas before bed also helps ease you into sleep.
4. Train your brain
If you struggle to fall asleep, don't panic or overthink it. Assure yourself that YOU are resting and getting the rest you need.
5. Keep your tummy happy
Working shifts often requires eating at night. At this time, the stomach and the digestive processes slow down and stop, and cannot digest food like meat and eggs. Diet issues include having mealtimes at irregular hours and eating to compensate for feelings of fatigue. Many nurses report diarrhoea or constipation, gastric and peptic ulcers, gastritis, nausea and weight gain clue to disrupted eating habits, as well as the consumption of more than usual amounts of caffeinated beverages. Weight gain can occur, as people eat regular daytime meals and continue to snack or graze throughout the night. If possible, take meals at approximately the same time each day, either midday or early evening irrespective of whether you are on night shift.6. Social Life
Your family and social life also suffer when you have to work night shifts. Plan for family time. Give yourself permission to leave the house dirty so you can enjoy some time together. Delegate chores to your children and partner - this might mean "letting go" and trusting them to handle it.
7. Tasks
Do the more tedious tasks earlier in your shift. Concentration drops drastically after having worked for 8 hours or more.
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