Division of Risk Management State of Florida Loss Prevention Program

Recognize the health, social, and safety effects of working outside the usual 8-hour day shift. Identify strategies for minimizing the negative impact of shift work. Stay healthy and safe when working shifts.

 Upsets the body’s circadian rhythm.  May cause disorders of the cardiovascular system.  May cause risk of cancer.  Causes disorders of the GI system.

 Causes sleep deprivation.  Disrupts family and social life.  Reduces workplace safety and alertness.

 Heart rate and blood pressure follow a circadian rhythm.  Increased levels of coronary risk factors.  Poor eating habits and lack of sleep.  Shift work not solely associated with cardiovascular disease.

Internal clock. High-activity periods. Disorientation and fatigue. Adapting to new schedules.

 Food not digested well at night.  Indigestion, heartburn, stomachache, and loss of appetite.  Prepared foods may be greasy and heavy.  Increased snacking on junk food.  Carbonated drinks can irritate the stomach.

 Body designed to sleep at night and wake during the day.  Difficult to rest when body is awake.  Exposure to daylight makes it worse.

In addition:  The world is waking up.  Alcohol and caffeine consumption can interfere with sleep.  Daytime sleep is not as refreshing.  Over time, unrelieved sleep deprivation can cause physical and emotional problems.

 Shift work can interfere with treatment of some diseases.  Workers may get ill when switched to night shift.  Check with your doctor if taking medication.

 Time with family reduced.  Difficult to participate in outside activities.  Social interaction is related to physical and mental health.  Feeling of loneliness and isolation.

 Reduced concentration.  Decreased motivation.  Reduced reaction time.  Fatigue.  Increased risk of accidents and injuries.

Increased risk of cancer. Cardiovascular disorders. Sleep deprivation. Gastrointestinal disorders. Interference with family and social life. Safety on the job.

Do you understand the effects of shift work?  Health.  Social.  Safety.

 Take steps to get more and better sleep.  Adjust your eating habits.  Exercise regularly.  Increase interaction with friends and family.  Develop strategies for staying alert at work.

 Talk with family, friends, and neighbors.  Relax before going to sleep.  Set a sleeping schedule.  Sleep in a quiet, cool, darkened room.

Have a light snack. Take naps.

 Maintain a regular eating pattern.  Eat a balanced diet and drink lots of water.  Eat your main meal according to your work schedule.  Avoid heavy, greasy foods at night.  Limit intake of junk food, alcohol, and caffeine.

 Develop an exercise or stretching routine.  Exercise assists sleep quality.  Exercise improves alertness.  Avoid exercising before going to sleep.

 Schedule awake time when family is home.  Make friends with same work schedule.  Join a fitness or hobby club.  Schedule weekend social functions during normal awake time.

 Do physically active work.  Change tasks every couple of hours.  Stay in contact with other workers.

 Exercise or stretch.  Drink some caffeine.  Listen to music.

 Avoid commuting fatigue.  Avoid sleeping pills and stimulants.  Never shortcut safety procedures. Never

Set a regular sleep schedule and stick to it. To stay alert when working late, drink a lot of caffeine and eat a couple of candy bars. Have a light snack before going to sleep. Adjust your sleep time on days off to coincide with family activities. Exercise right before going to bed.

Do you understand:  The strategies we’ve suggested for minimizing the negative impact of shift work?

To stay healthy and safe while working shifts: Maintain a regular sleep schedule. Eat a well-balanced, sensible diet. Get enough exercise. Spend time with family and friends. Keep alert on the job and follow all safe work practices.

For more information on this subject, please contact: Division of Risk Management State of Florida Loss Prevention Program (850)