Achieving Alertness
and Energy
As discussed in the section on Shift Lag and Fatigue, your circadian system exerts strong control over your body, which makes it difficult to adapt to shifts other than the standard ‘day’ shift. This is because you are working in a way that opposes the sleep/wake cycle of your natural circadian rhythm. Your brain and body want to sleep at night, not work!
This is what drives the tendency towards sleepiness during the night and insomnia during the day sleep period, when a person is working night shifts.
Shift workers are generally a sleep deprived group. Most shift worker sleep less than 6 hours during a 24 hour period. Night workers sleep 10 hours per week less than day workers because they have difficulty sleeping during the day. 60-70% of shift workers complain of sleepiness and even falling asleep unintentionally at work or on the commute home!
So what can one do to improve the length and quality of sleep, aside from quitting, in order to feel more alert and energetic while on the job?
First, plan your meals carefully following the Intake - What Foods When portion of the Shift Solutions.
Briefly,
RULE ONE: All meals consumed at the start of and during the work shift should be composed mainly of protein. Protein increases alertness and is necessary to produce ‘day’ hormones that are necessary for your body’s chemistry when you are active. Protein supplies the raw materials required to produce adrenaline, hydrocortisone and thyroid hormones which keep you energized and focussed during your shift.
RULE TWO: Consume the majority of your carbohydrates at the end of and during your shift, regardless of whether you are on day shift, afternoon shift or night shift. Carbohydrates can help you to sleep because they allow your body to absorb the amino acid tryptophan, as well as other nutrients required for sleep. Tryptophan is converted to serotonin and melatonin which are essential to the process of sleep.
Secondly, do whatever you can to ensure that you have a good sleep. Length of sleep per day is a good predictor of survival with people sleeping less than 4 hours a day having 10 times the mortality compared to those who sleep 7-8 hours a day. Alternatively, people who sleep 10-12 hours a day also have increased mortality. You should aim for 7-8 hours of sleep within each 24 hour period.
Planning to get enough sleep is often easy, while actually sleeping can sometimes be difficult. Following good
Sleep Hygiene habits can help you get a good, consistent night’s sleep.