Improving Mental Health During Shift Work: Strategies for Better Rest

Q: Improving Mental Health During Shift Work: Strategies for Better Rest

Hello, little employee： It is indeed easy to feel fatigued when there is only one day off between shift changes, as the human body needs time to adjust its circadian rhythm. <br>If you are feeling tired, I would suggest that you rest more and not overexert yourself. <br>Among pre

It is also a rotating shift issue?

Hello Dr.
Chen, I have a question regarding shift work.
I have been working rotating shifts for eight years, with a schedule of night > afternoon > morning shifts, each lasting four days with one day off in between, and two days off after the night shift.
For nearly the past two years, my schedule has been night > afternoon > morning > afternoon > morning, with each shift lasting three days, one day off in between, and two days off after the night shift.
The night shift is from 10:30 PM to 6:30 AM, the afternoon shift is from 2:30 PM to 11:30 PM, and the morning shift is from 6:00 AM to 3:00 PM.

My routine has always been to wake up 70 minutes before clocking in, which includes my first meal.
I usually go to bed between 11:00 PM and 12:30 AM when on the morning shift, around 6:00 AM for the afternoon shift, and around noon for the night shift.
During my working hours, I feel quite alert.
Your responses to others suggest routines similar to mine.
Generally, I get about 6 to 8 hours of uninterrupted sleep, although sometimes I "lose control" and only sleep for three to four hours.

After the afternoon shift, my first day off when transitioning to the morning shift is particularly tough; many colleagues experience the same issue, finding it hard to fall asleep at night, and when they do, they only manage to sleep for three to four hours or even less.
I’ve noticed that during my days off, I often feel lethargic.
A colleague mentioned that shopping during their days off feels like they are in a dream state.
How can I improve my energy levels during my days off?

Xiao Yuan Gong, 40~49 year old female. Ask Date: 2010/02/02

Dr. Chen Yuying reply Psychiatry

Hello, little employee: It is indeed easy to feel fatigued when there is only one day off between shift changes, as the human body needs time to adjust its circadian rhythm.
If you are feeling tired, I would suggest that you rest more and not overexert yourself.
Among prescription medications, there is a central nervous system stimulant called "Modafinil" that can enhance the level and duration of alertness for shift workers (approximately 10 to 12 hours).
However, in Taiwan, this medication is not covered by health insurance for the purpose of staying awake during shifts, and it must be paid out of pocket, costing 167 NTD per tablet, which is not an economical option.
If medication is truly necessary, you should visit a large hospital's sleep center for a physician's evaluation and a complete examination, and then discuss with the doctor whether it is appropriate for you.

Reply Date: 2010/02/02

More Info

Improving mental health during shift work can be quite challenging, especially when dealing with irregular sleep patterns and the stress that comes with it. Your experience of working rotating shifts for eight years has likely contributed to a disruption in your circadian rhythm, which can lead to various mental and physical health issues. Here are some strategies that may help you improve your mental health and overall well-being while managing shift work.

1. Establish a Consistent Sleep Routine
Even though your work schedule is irregular, try to maintain a consistent sleep routine as much as possible. This means going to bed and waking up at the same time, even on your days off. This can help regulate your body's internal clock and improve the quality of your sleep. For instance, if you know you will be working an early shift, try to adjust your bedtime gradually a few days before the shift starts.

2. Create a Sleep-Conducive Environment
Your sleep environment plays a crucial role in the quality of your rest. Make your bedroom as dark as possible when you sleep during the day. Use blackout curtains, eye masks, and earplugs to block out noise and light. Keeping the room cool and comfortable can also promote better sleep. Consider using white noise machines or apps to mask any disruptive sounds.

3. Limit Stimulants and Alcohol
Caffeine and nicotine can interfere with your ability to fall asleep. Try to limit your intake of these substances, especially in the hours leading up to your sleep time. Similarly, while alcohol may initially make you feel drowsy, it can disrupt your sleep cycle and lead to poor-quality rest.

4. Practice Relaxation Techniques
Incorporate relaxation techniques into your routine to help manage stress and anxiety. Practices such as deep breathing, meditation, or yoga can help calm your mind and prepare your body for sleep. Even a short 10-15 minute session before bed can make a significant difference.

5. Stay Active
Regular physical activity can improve your mood and help you sleep better. Try to incorporate some form of exercise into your daily routine, even if it's just a short walk or stretching. However, avoid vigorous exercise close to your bedtime, as it may energize you and make it harder to fall asleep.

6. Mind Your Nutrition
Eating a balanced diet can have a positive impact on your mental health. Try to consume a variety of fruits, vegetables, whole grains, and lean proteins. Avoid heavy meals right before bed, as they can cause discomfort and disrupt sleep.

7. Seek Social Support
Working shifts can be isolating, so it's important to maintain connections with friends and family. Make an effort to engage in social activities during your time off, even if it's just a phone call or video chat. Sharing your experiences with others who understand can provide emotional support and reduce feelings of isolation.

8. Consider Professional Help
If you find that your mental health continues to decline despite trying these strategies, it may be beneficial to seek professional help. A mental health professional can provide guidance tailored to your specific situation and may suggest therapy or medication if necessary.

9. Manage Your Days Off
On your days off, try to maintain a balance between rest and activity. While it's tempting to catch up on sleep, engaging in social activities or hobbies can help improve your mood and mental health. If you feel like you're "dream walking" during your days off, consider planning activities that require some level of engagement to help you feel more alert and present.

Conclusion
Shift work can undoubtedly take a toll on your mental health, but by implementing these strategies, you can create a more manageable routine that supports your well-being. Remember that it's essential to listen to your body and adjust your habits as needed. If you continue to struggle, don't hesitate to reach out for professional support. Taking proactive steps to care for your mental health is crucial, especially in the demanding environment of shift work.

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