Briefcas EMPLOYMENT

At night , lack of light prompts our bodies to produce melatonin which promotes sleep . Conversely , exposure to daylight makes us more alert and our activity levels increase accordingly . That ’ s why it ’ s usual to work in the day and rest at night . However , there are times – and jobs – that demand night working ( working at least three hours between 11pm and 6am ).

When our sleep-wake cycle is disturbed by working night shifts , it can be harder to obtain the right amount and quality of sleep in the daytime . We can also find it more difficult to be productive when working at night . Over prolonged periods , the resulting fatigue can have a cumulative negative effect on performance and wellbeing .

Night working can lead to chronic long-term sleep deprivation . Some find it easier to sleep in the day than others but , for those unable to get sufficient shuteye , working nights can result in cardiovascular and gastrointestinal issues . Some groups of employees can be particularly affected : younger and older workers , new and expectant mothers , those with pre-existing mental or physical health conditions , and those taking medication . Sleep deprivation also affects our ability to think , concentrate and remember . Judgement and decision-making can be affected , our reaction times are slower and our stresstolerance is reduced . It also makes us more accident-prone .

The extensive research on night working is hard to summarise due to the many shift variations , but the general consensus is that disruption to our sleep-wake cycle has an adverse effect on health . In recognition of this , night workers are entitled to receive regular and free health assessments by a qualified health professional . This could be in the form of a questionnaire . Additionally , the Health and Safety at Work Act 1974 requires employers to assess any risks to their employees ’ health and safety in the workplace , which includes considering how the potential hazards of working at night are controlled .

Mirror your daytime routine

When establishing a nightly routine , try to mirror the meals and activities of your usual daytime routine . For example , go for your “ morning ” run when you wake at 7 pm , followed by breakfast at 8 pm , then have your evening meal when you get home from work at 9 am .

Nap when you can

If you can manage to grab a quick power nap in the middle of your night shift , there ’ s evidence it can have a beneficial effect on your wellbeing .

Create calm conditions

Ensure your bedroom is relaxing , well ventilated , cool and quiet . Use blackout blinds to minimise light levels and consider playing white noise or soothing music to mask external noise . Avoid regular use of sedatives as this can lead to dependency and addiction .

Control the chaos

Ask family members to minimise their mayhem . If necessary , wear ear plugs and an eye mask to block out distractions . Turn off your phone and put a ‘ do not disturb ’ sign on your bedroom door ( or front door if you ’ re home alone and trying to sleep ).

Experiment

Experiment by going to bed at different times . Do you sleep better if you go to bed when you get home , or if you stay up until later in the day ?

There are also a few things we can do to help ourselves adjust to sleeping in the day and working at night . Here ’ s the BMAS night-shift survival guide ...

VOL 37 • May 2022

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