Sixteen Tips for Managing Shift Disruption

Do you suffer from sleep problems? Or do you feel you can barely stay awake when you need to? Do you feel tired and irritable, lacking the joy and motivation you used to feel?

If these hassles are related to your long or rotating work schedule, you may be experiencing shift dysphoria, a disorder common among occupations with different schedules than your usual 9 am to 6 pm schedule.

Why does that matter? Fatigue is very unpleasant. It's a horrible feeling that exposes you to many health risks that well-rested people don't. Not only that, but it can also wreak havoc on your relationships and quality of life.

Fortunately, there are many ways to help manage fatigue, and you can start trying them today. Some solutions may not be expected. For example, sleep quality is usually associated with exercise, but did you know that self-compassion can also have an effect?

Who is affected by the disruption caused by shift work?

Twenty-five million people work shifts in America alone, so you are not alone if you suffer from it. Shift disorder is a condition that frequently affects anyone who works in a job whose schedule is outside normal working hours.

Nurses, police officers, firefighters, and factory workers are common examples of people who work in occupations with 24-hour schedules.

Alternating naturally leads to a change in one's schedule, including sleep. As your sleep schedule becomes more chaotic, your body becomes unable to control and regulate itself, which can lead to difficulty falling asleep or even staying asleep, which inevitably leads to a lack of sleep. This is where some big problems can arise.

What are the symptoms of disturbance caused by shift work?

Sleep is one of the most critical aspects of our lives that is often underestimated. Adequate and good sleep is essential to our emotional, mental, and physical health.

Not getting enough sleep can increase our risk of developing physical health problems like cancer, cardiovascular disease, and digestive disorders.

Mentally, feeling tired can contribute to distraction and difficulty processing information.

Emotionally, the consequences of chronic fatigue are associated with poor emotional regulation, including feeling angry more quickly and an increased risk of anxiety and depression.

Does any of this sound familiar to you? If so, keep reading for some science-based tips to help you better manage your sleep and get your life back.

Sixteen Tips to Better Manage Shift Disruption

Good sleep, or lack thereof, affects us physically, mentally, and emotionally. So your shift plan should address this.

We suggest reading all the tips and crafting a plan based on what you think will work for you. Start with one tip, try as many other things as possible, and remember to create a plan that addresses your physical, mental, and emotional health issues.

In the field of work

1. Organize your schedule as much as possible

It turns out that random shifts have the worst effect on our health, so if you have to change your schedule, ask to switch clockwise.

For example, work during the day, rest at night, then work the early morning shift, then start again on the day shift. This may seem silly, but it is not; Studies show that our bodies adapt more easily to changes in schedule when we finish working in a clockwise direction.

This is due to the circadian rhythm, part of the body's internal clock that regulates basic functions, the most common of which is the sleep cycle. It has been shown that circadian systems adapt forward more easily than backward.

2. Talk to your manager about keeping your workplace lit up high

Special lamps are designed to help regulate circadian rhythms, and it turns out that exposure to bright light, more similar to sunlight, can positively affect circadian regulation.

3. Avoid long trips to and from work

Statistically, long drives home after shift work is not in your best interest. It has been proven that tired employees who feel drowsy are 70% more likely to have accidents in the workplace and 33% more likely to have traffic accidents.

To avoid putting yourself at risk for driving when you're not at your best, take a nap before leaving work, try to sleep a bit, or stay at a friend's house nearby.

4. Talk to your manager about your concerns

Many companies operating around the clock are willing and able to provide amenities to those working in alternate shifts. Whether it helps you find a schedule that works best for you or other programs designed to support your safety, good communication with your employer benefits everyone.

Sleep styles and environment

1. Change your perspective and start prioritizing sleep

Despite some of the well-known dangerous effects of not getting enough sleep, our society began to think of sleep as a luxury at some point, so some people consider continuing to work without much or no sleep a great honor, and people feel embarrassed or laziness if they get the recommended amount of sleep each night.

But sleep is not a luxury, and getting a constant and healthy amount does not make you lazy. The body, during sleep, does a lot of repairs for itself, especially for blood vessels, muscles, and other organs, and sleep enhances our immunity.

People might be healthier if we can help people feel as proud of their sleep as we do about exercising regularly or sticking to a healthy diet.

2. Make your sleeping space as comfortable as possible

This means adjusting your environment so that it is as tempting as possible for your body to sleep. Make the room dark by using blackout curtains and reduce the temperature. Our bodies rest better when the room is cool, reduce interruptions such as phone calls, visitors, and noise, and avoid using electronic devices.

Prepare for success by supporting yourself through your surroundings. If you want to lose weight, you won't put too much candy in front of you, will you? The same idea applies here.

Personal habits and choices

1. Stick to a regular sleep schedule as much as possible on work days and days off

This is difficult when your schedule is constantly changing, but the more consistently you can keep your sleep time, the easier it will be to fall asleep and stay asleep.

2. Give yourself time to make up for lost sleep

Getting enough days off to rest and recuperate is important to protecting your health. Even cars only drive long distances with filling fuel tanks, right? Filling your power tank is just as important.

3. Take a nap, but don't overdo it

The Cleveland Clinic recommends taking a 90-minute nap before your shift begins and then a 30-minute nap during your "lunch break" at work.

It's also about saving some energy and not draining it, and short naps will help you stay fresh and alert at work.

4. Take caffeine only at the beginning of your shift

Most of us like a dose of caffeine, especially when we're tired.

But excessive or late consumption of it can negatively affect your ability to sleep when you finally have time to sleep, so take caffeine in moderation to help yourself get a good sleep.

5. Do not smoke

People turn to nicotine to calm their nerves or help them relax. It has been proven that nicotine impairs sleep, so reduce or stop this habit as much as possible.

6. Eat well and smart

Choose appropriate nutritious meals and snacks. Nutritious food is the basis from which our bodies produce the chemicals needed for good sleep, and foods high in saturated fats and sugar have been shown to have a bad effect on sleep.

Timing is also the most important, as eating too much or not enough food before your shift can leave you tired.

7. Get regular exercise

According to several studies, exercise can be just as effective in treating sleep disorders as prescription medications, and it can be difficult to convince people to do so, especially if they are already tired and don't have time for it.

If you don't have time to go to the gym, take a brisk walk, or dance in the living room to your favorite song. Even though you're tired, get off the couch and move around. Any moderate to vigorous exercise is best to enhance your ability to sleep and improve sleep quality.

Mental and emotional aspects

1. Identify consistent practices that help you relax before bed

They include yoga, deep breathing, warm water baths, progressive muscle relaxation, and guided meditation. They are all designed to reduce physical tension and calm your mind from thoughts that keep you awake, and plenty of great apps and free videos can help you with that.

2. Try Cognitive Behavioral Therapy

Cognitive Behavioral Therapy works by helping you identify thoughts and behaviors that make sleep worse and then develop new habits consisting of thoughts and behaviors that promote sleep. Psychologists and Coaches certified in CBT can help you with this.

3. Show yourself some sympathy

This may seem silly, but it is not. A seven-year study at the University of Mannheim concluded that the daily practice of self-compassion positively affected the quality of people's sleep.

Showing compassion for ourselves is strange and uncomfortable for many of us.

Try to indulge yourself for being tired, and give yourself some credit for your efforts in difficult circumstances. What would you say to your best friend if they were in the same situation? Because it's sometimes easier to empathize with others than with ourselves, this advice may take some practice, but the effort can lead to a better night's sleep.

In conclusion

Now you know 16 different tips that you can use to help yourself manage shift disruption, feel more comfortable enjoying your life again, get started with your plan, and choose some tips that you can implement today, but remember to choose a holistic approach that addresses the physical, mental, and emotional aspects.

Be patient with yourself; It takes time to build new habits and show yourself some compassion and kindness, so you can sleep better when you do.