In 25 years of marriage, my husband has worked nights half that time. Third shift workers face added overstress compared to those who work during the day. In 2011, the American Psychological Association listed concerns: “restlessness, sleepiness on the job, fatigue, decreased attention and disruption of the body’s metabolic process.” These affect safety, physical and emotional health and even relationships. Here are tips for third shifters to prevent burnout.
* Avoid working overtime. This is easier said than done. You may not have a choice in work hours. My husband has often had to work 6-7 days a week. He’s worked 28 consecutive 8-10-hour days. It wreaked havoc in every aspect of our lives. The human body isn’t meant to run in perpetual overdrive. Take weekends and days off when you can.
* Don’t self-medicate. Your body is already struggling with disrupted circadian rhythms from an unnatural schedule. Don’t make it worse using artificial depressants to sleep or stimulants to stay awake. They may help initially, but they’ll quickly deplete your resources. Chemical spikes and jags cause parallel mood swings. My husband battles cyclical schedule-related depression. Excess caffeine makes him more tired and sedatives disrupt his sleep.
* Try natural supplements. Vitamin B, St. John’s Wort, valerian root, kava kava, skullcap and chamomile promote rest. Each affects individuals differently so find the combination that works for you. Melatonin helps some, but it makes my husband sleep too hard, get headaches and have disturbed dreams. I’ve spoken with people who’ve developed melatonin tolerance and need increasing amounts to sleep.
* Sleep more. The APA faults chaotic schedules and skewed attitudes toward work and sleep for third shift problems. Few people get enough sleep, especially night workers. We’ve found that where day workers need 7-8 hours of sleep, night workers may need 9-10.
* Set healthy expectations. Our society has unrealistic expectations for third shifters. We expect them to keep up with day workers, while not giving them access to the same services. My husband can’t make a 2 p.m. appointment any more than a day worker could make a 2 a.m. meeting. The playing field isn’t level. They’re expected to sleep through noises and disruptions that night sleepers could never put up with. Third shifters may set unrealistic expectations for themselves, too. Reorganize your schedule to do what’s best for you. Be honest with people and don’t let them run you ragged.
* Control the sleep environment. Sleep when you need to and only in your bed. My husband has fallen asleep in the car, under the car (when working on it), on the floor, everywhere. This doesn’t promote restful sleep. Moderate temperature. Run a fan or air conditioner to drown noise. Play soothing music. Ask the neighbors to keep it down.
* Take care of basic needs. Eat well. Read a calming book. Do gentle stretching. Take a walk. Get fresh air. Do your mental health homework too.
