Not everyone has a job that starts at 8 am and ends at 5 pm. Some people work in shifts. Shift work – and night shifts in particular – has a significant impact on the sleep behaviour of those affected. Almost all shift workers develop sleep problems at some point during their working life and report more or less severe sleep disorders. This is commonly referred to as shift worker syndrome. In this article, we have summarised what exactly this means and what shift workers can do to combat sleep disorders.
The consequences of shift work – an overview
While the majority of the population slumbers blissfully in bed, shift workers are at work. The alternation of early shift, late shift and night shift has different effects on our bodies and our social lives.
After the early shift, you come home tired in the early afternoon and want to lie down straight away. There’s nothing wrong with a short nap in itself, but it shouldn’t be too long so as not to reduce the pressure to sleep in the evening. After all, if you have to get up early, you should go to bed earlier in order to be fit and rested in the morning. This form of shift work can normally be easily integrated into life.
The late shift, on the other hand, usually lasts from early afternoon until late evening. The consequences of this shift are more social than health-related. In most cases, friends and family are at work or already asleep when the person working the late shift is off, which can have a negative impact on social life in the long term. Activities with friends and family are often difficult to realise.
The night shift certainly has the most significant effect on the worker. Those who work from late evening to early morning inevitably have to sleep during the day. As a result, the night shift not only affects social life, but also has an impact on health. Sleep disorders are particularly common on this type of shift. The consequences for the mind and body are sometimes immense.
What is shift worker syndrome?
Alternating work shifts or long-term night shifts can lead to the so-called shift worker syndrome. Anyone who works shifts permanently or even only at night will sooner or later have problems with their internal clock. The circadian rhythm, as the internal clock is also known scientifically, affects our entire body. During the course of the day, it determines, for example, when we get tired and wake up, how fast our heart beats, which hormones are released and how much of them, how high or low our blood pressure is or when our brain can work particularly effectively. All these processes are subject to our internal clock, which is generally orientated to the day-night rhythm.
However, anyone who lives against this circadian rhythm, for example due to shift work and night shifts, can develop sleep disorders and, as a result, health problems. On the one hand, working night shifts means that we have to be active and productive at a time when our body and mind are geared towards rest and recuperation. On the other hand, the body is required to sleep during the day, which is not restful and regenerative due to the internal clock, as all our bodily functions are geared towards activity thanks to the circadian rhythm.
It is therefore hardly surprising that shift workers are often less concentrated and less productive due to the lack of rest and disturbed sleep behaviour and are therefore much more prone to errors. Accidents also happen to them more frequently, whether at work or on the way home after a shift. Long-term consequences of the shift worker syndrome can include depression, infections, cardiovascular and digestive tract problems and metabolic disorders.
Shift work and sleep types
Our internal clock also determines whether we are generally an early riser or a late riser. Early risers – the name says it all – are naturally alert and well-rested early in the morning, but naturally also go to bed earlier. Late risers – also known as late sleepers – have a slightly different sleep-wake rhythm and are fit and productive for longer in the evening, which means they go to bed later and sleep longer in the morning.
It is understandable that early risers have fewer problems with work on the early shift, but significantly more on the late and night shifts. The situation is different for late risers. They find it easier to work the late shift or the night shift, but early shifts are a horror for them. Sleep types therefore also have an influence on resilience during shift work. In the long term, however, even late risers are not immune to the physical and psychological consequences of night shifts, even if they appear to have an advantage at first glance.
When and how should you sleep after a night shift?
Night shifts have the greatest impact on our sleep-wake cycle and cause sleep disorders in most people. In order to minimise the disruption caused by night work, experts recommend sleeping in two phases after the shift. For example, if you work from 10 p.m. to 6 a.m., you should lie down straight after coming home and sleep for a few hours. The second sleep phase should then take place in the afternoon and last until the early evening hours. According to experts, this split has proven to be effective and ensures that you get enough sleep even after a night shift.
Preventing sleep disorders after shift work
Healthy sleep hygiene is also beneficial when working shifts to make it easier to fall asleep and to make sleep as restful as possible. In addition to sufficient relaxation, this also includes a light diet, the right bedding and avoiding alcohol and nicotine.
The CIEL® comfort foam mattress, for example, is particularly cosy to sleep on and adapts flexibly to your body shape, weight and sleeping position, ensuring a comfortable rest. The ALCANDO® fibre pillow is cuddly soft, temperature and moisture balancing and is also suitable for allergy sufferers. The ALCANDO® fibre duvet is soft, light and cosy and the perfect finishing touch for anyone looking for a restful and comfortable night’s sleep.
Our tips for sleep disorders
Our blog contains numerous articles on the topic of sleep disorders. In the article Sleep disorders – causes and the best tips, you will find comprehensive information on this problem and helpful tips that can also be useful for shift work. We would also like to recommend the article Effective sleep techniques for falling asleep quickly, which summarises the most effective methods for falling asleep quickly and easily.
