SHIFT WORK AND EXTENDED HOURS

Going against the human biological clock has a direct impact on health. Working on overnight shift, many shift workers face a serious risk of falling asleep at the wheel as one's body moves through each 24-hour cycle; it experiences fluctuations in temperature, wakefulness, gastric activity, heart rate, blood pressure and hormone levels. This flow of body activity is known as the circadian rhythm.

These rhythms are important for optimal functioning of the many processes vital to health. When the normal circadian rhythms are disrupted by lack of sleep or by crossing time zones, it may take days or weeks for the body to readjust. Studies show that shift work and shifts with extended hours can have significant adverse effects on health, workplace accident rates, absenteeism and a worker’s personal
life.

What are the health effects of shift work?

Partial sleep deprivation is the main problem that affects the health of shift workers. Researchers have
found several negative health effects in shift workers and workers on extended hours. Some of these
are:
· Increased heart disease
· Gastric ulcers and gastro intestinal problems
· Social problems and minor psychiatric disorders
· Sleep disorders and increased fatigue

How employers can address shift work problems

There are a number of steps that employers can take to address the problems faced by shift workers.
Some of the solutions suggested for employers are:

· Improve workplace lighting and canteen and recreation facilities.
· Ensure workers undertake no more than two or three consecutive 12-hour shifts.
· Ensure an even distribution of days off with shift blocks.
· Allow workers time for breaks, time to move around and time to interact with other workers.

Solutions for workers

The shift worker can also take a number of steps to make living with shift work more bearable.
Setting up the conditions for sleep is very important The bedroom must be dark and cool. Heavy curtains and sound insulation on the doors and windows can reduce noise levels. An air conditioner can mask minor noises from outside. An answering machine for the phone and lowering the ring tone may also be helpful. There should be a routine for waking up as well, just as there is for the average day-worker.

Night-shift workers should exercise

Exercising is not an easy task because shift workers usually start the day exhausted and pressed for time. However, exercise can simply mean being active in general; for example, a walk around the neighborhood for half an hour or a game will be helpful. Exercise should be a part of every day, but vigorous exercise should be avoided within the last two hours before bed-time.

Shift workers' diet is very important

Shift workers should have three meals a day, at roughly the same time every day. The timing of meals can keep energy levels up, improve sleep and help the body adjust to the shift work schedule. Restrict the intake of caffeine, not only in coffee and tea, but in soft drinks too.

Useful Hints to apply during shift work

· When the work is sedentary, contact others on the same shift regularly; it may help to keep alert.
· Stand up and walk occasionally.
· Wash your hands and wet your face.
· Be aware of fatigue after the shift is over, especially while driving home.
· Keep your mind active by listening to the radio