One-day work shifts, nights, and then evenings. People familiar with working a variable schedule will definitely relate to this. Each time when your body gets so used to, for instance, early mornings then it’s time for another round when the roster is rotated.
Such situations are quite like living with permanent jet lag since they are indeed pretty similar. Since it is your internal biological clock which needs adjustment time, a rotating shift always keeps your biological clock changing to the other times. There is an upside to this. You really can make each shift easier. We will tell you how.
Why Swinging Is So Hard
The circadian rhythm is another name for your body clock. It operates on cycles of approximately 24 hours. Mostly light is the source of your biological clock. So, in the morning, light causes your brain to become awake while darkness signals it to sleep.
If you are scheduled for work in shifts, it means your time of sleep will be opposite of the previous hours so when the time of work is different, the body clock stays on the original schedule so you’re out of sorts with your physical needs and time. During a swing, especially the first couple of days, things seem to be the worst because you are tired, sleepiness in mind fog, and odd hunger times sleep.
Know Your Rotation Direction
Not all rotations are equal. This is one of the most useful things to understand about your roster.
Forward rotation moves through the clock in order: days, then afternoons, then nights. It’s generally easier on your body, because it follows its natural tendency to drift later.
Backward rotation goes the other way: nights, then afternoons, then days. It asks your body to move its clock earlier, which most people find harder, and research links it to poorer sleep and lower alertness.
If you have any say in your roster, forward rotation is usually the better choice. If you don’t, you can still make a backward roster easier by leaning harder on the tips below.
Two Ways to Handle Nights
How you approach a run of night shifts depends on how many you’re doing in a row.
For one to three nights: many people do best by trying not to fully flip their body clock. They stay up later, sleep in a bit, and keep a core block of sleep at a similar time each day. Because the run is short, they avoid a big adjustment and then having to undo it.
For longer runs, such as four to seven nights or more: your body has more time to adapt, so it can make sense to commit and shift your sleep and light exposure properly. The tricky part is that just as your clock settles, you may be swinging back to days. That’s why transitions need planning.
Neither approach is perfect, and different people cope differently. Try them and see which suits you.
Step 1: Prepare Before the Swing
The days before a roster change are your best chance to make it easier.
- Shift gradually. For two or three days before a run of nights, try going to bed and waking a little later each day, rather than making one big jump.
- Bank some sleep. Aim for good, full nights of sleep in the days beforehand so you start with a fuller tank.
- Plan your meals. Prepare your food for the first few shifts so you’re not relying on takeaway.
- Tell your household. Let family or housemates know your new sleep times.
Step 2: Use Light as Your Main Tool
Light is the most powerful signal you can use to move your body clock, so use it on purpose.
During your night shift:
- Work in bright light where you can. Research suggests bright light during a shift can speed up adjustment, and some studies have used short, repeated bursts of light across the night.
- If it’s safe, step outside or use a bright workspace at the start of the shift.
On the way home:
- Wear sunglasses, even on cloudy mornings, to avoid sending your brain a “wake up” signal.
- Head straight to a dark bedroom.
When swinging back to days:
- Get outdoor light soon after you wake up. This helps pull your clock back to a daytime pattern.
Step 3: Protect an Anchor Sleep
Anchor sleep means keeping a block of at least four hours of sleep at the same clock time every day, whatever shift you’re on. It gives your body clock one stable reference point, so it isn’t thrown around as much between shifts.
For example, if you sleep from 9am to 1pm after a night shift, you might try to keep some sleep at that time on days off too, and add extra sleep around it.
Step 4: Use Naps Wisely
Short naps can help you get through the tough stretches.
- Before a night shift: a 20 to 30 minute nap in the afternoon can take the edge off.
- During a break at work: if your workplace allows it, a short nap can improve alertness.
- Keep naps short. Long naps can leave you groggy and make it harder to sleep when you need to.
Step 5: Time Your Caffeine
Caffeine helps if you use it well and hurts if you don’t.
- Have it early in your shift, when you need the lift.
- Stop about four to six hours before you plan to sleep.
- Don’t use caffeine to cover a long-term sleep shortage. It can only help for so long.
Step 6: Handle the Swing Back to Days
This transition catches a lot of people out. After a run of nights, your body clock is shifted late, and it’s tempting to stay up all day and crash.
- Have a short sleep after your last night shift, then get up and get outdoor light.
- Go to bed at a reasonable time that evening, even if you’re still tired.
- Don’t expect to feel normal on day one. It often takes a day or two to settle.
Step 7: Be Careful on Days Off
Days off are tempting. You want to see family, catch up on sleep and have a normal day. But flipping fully between a day and night routine can leave you permanently out of sync.
- Keep your wake-up time within an hour or two of your usual pattern if you can.
- Use a nap to top up rather than sleeping all day.
- Aim for consistency in your anchor sleep.
Safety Comes First
The first nights of a swing, and the first days after returning, are when fatigue is at its worst. This is when drowsy driving, mistakes and near misses are most likely.
- Don’t drive if you’re very sleepy. Nap first, get a lift, or use public transport.
- If you feel yourself nodding off at the wheel, pull over somewhere safe.
- Speak up at work if you’re dangerously tired. A good employer will take fatigue seriously.
Talk to Your Employer About the Roster
If a roster is leaving you exhausted, it’s worth raising. Reasonable requests might include:
- Forward-rotating shifts where possible
- Enough time off after a run of nights
- Avoiding very short turnarounds between shifts
- Predictable schedules, with as much notice as possible
You’re more likely to be heard if you present it as a safety and productivity issue.
A Note on Sleep Aids
Make sure to be cautious about sleep aid products and supplements, both prescription and non-prescription drugs. It is possible for certain substances to leave you feeling sleepy the following day or result in adverse effects with other medications you’re taking.
Australia has particular legislation on melatonin products, so check with your physician or pharmacist first before you even consider taking something.
When to See Your GP
Rotating shifts are tough on everyone but recurring issues must not be neglected.
Consult a physician if you:
- You experience sleeping difficulties or excessive daytime sleepiness, even though you have tried to maintain a good sleep routine
- Your job involves a lot of physical effort and you are sleepy, even at night
- You are a loud snorer and/or you find yourself choking when waking up
- You experience low mood, anxiety or constant fatigue
There is shift worker sleep loss and obstructive sleep apnea. These conditions are diagnosed and treated with medication or other therapies and your physicians are the ones to consult for details and possibilities.
The Bottom Line
Though you can’t entirely free yourself from the stress caused by a rotating shift, you can make every shift a little bit easier for your body and mind. Find out the rotation schedule direction, apply light strategically, safeguard a stable sleep pattern, regulate your intake of caffeine and naps and finally, map out transitions instead of just leaving it up to luck.
Simple tricks that you accumulate eventually and, by the end of a few rotations, have a noticeable impact on your feeling.
This article is general information only and isn’t medical advice. If you’re having ongoing sleep or fatigue problems, speak with your GP.