Wellness Programming Ideas for the Shift Worker

January 19, 2012

Have you ever noticed frequent shift workers look older compared to their non-shift-working counterparts? Sleep studies clearly demonstrate profound physical consequences from long-term disruptions in Circadian rhythm (our 24-hour cycle of biological activities). While shift working is likely here to stay in today’s nonstop society, employees can learn ways to minimize the negative impact on health and quality of life. Adapt traditional wellness initiatives to the shift workers’ lifestyle so they can thrive despite work schedules.

While the many benefits of a healthy lifestyle are particularly important to shift workers, their unusual work/sleep schedules require wellness program modifications that consider these unique challenges — such as the connections between eating and sleeping:

• Rich or spicy foods at bedtime make the digestive system work overtime, when it should be repairing and regenerating along with the rest of the body.
• Protein stimulates the brain, helping maintain energy levels and alertness.
• Carbs normally promote calm and sleepiness.
• The quick energy burst from consuming sugar is quickly followed by a physical and mental crash.

With those concerns in mind, the main meal at the beginning of a shift should emphasize protein. Throughout the shift, sugar products should be avoided. And as sleep time approaches, a lighter, bland meal of mostly complex carbs will help sleep come easier, be sustained, and promote the natural rejuvenation that comes with deep, quality rest.

These employee health promotion practices can be encouraged through live presentations, video conferencing, phone clinics, podcasts, and prerecorded programs. Whenever possible, ensure group interaction. Shift workers know the issues they face better than anyone; some have already developed effective strategies to overcome areas that are still problems for others. If the wellness program instructor presents the main points, the group can discuss and share how to best accomplish the recommended 7-9 hours within the constraints of varied work and sleep schedules.

Issues to include in healthy shift worker programs include:

• The role of sleep in body function and immunity
• How much sleep is enough
• The importance of a regular sleep schedule (regardless of when sleep occurs)
• Sleep and weight control
• How exercise/timing can help or hurt sleep
• The impact of stimulants and alcohol
• Staying connected with family and friends
• Keeping stress out of the bed
• Relaxation tips
• Pre-sleep rituals to wind down
• What to do when sleep doesn’t come
• Pros and cons of napping
• Creating a bedroom environment that encourages daytime sleeping
• Filtering out noise — from ear plugs to white noise machines
• Connection between exposure to light and quality sleep
• Dealing with daytime distractions that disturb sleep
• Whether to use sleep aids
• When insomnia requires professional help
• Sleep pattern strategies for the evening/night worker.

Original work by Kathy Cash