In some cases, if life gets out of balance, shift work can affect workers’ health and safety.

Sleep and Shift Work
Most shift workers don’t get enough sleep. They often work when other people sleep and sleep when the rest of the world is awake.

The human body has a 24-hour cycle of wakefulness and sleepiness regulated by an internal clock.

This cycle means that we are naturally wakeful in the morning when it gets light and naturally sleepy when it gets dark at night.

When you’re tired because you didn’t get enough sleep, you may think and move slowly, make more mistakes and have difficulty remembering things. So, getting a good sleep is important for safety and other reasons.

Getting more physical activity and eating right can be a good strategy for getting a better sleep.

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The National Sleep Foundation has lots of helpful tips for staying alert on the job and for sleeping. Here are some of their suggestions:

• Try to exercise during breaks.
• Talk with co-workers while you work.
• Try to work with a "buddy."
• Take short breaks throughout your shift to use the employee lounge, take a walk, shoot hoops in the parking lot or climb stairs.
• Try to eat three normal meals per day. Eat healthy snacks, avoiding foods that may upset your stomach.
• If you consume caffeine (coffee, tea, soda, energy drinks, gum, mints), do so early in the shift, such as before 3 a.m. for the night worker.
• Don't leave the most tedious or boring tasks to the end of your shift when you will probably feel the most sleepy.
• Exchange ideas with your colleagues on ways to cope with the problems of shift work.
• It’s a good idea to avoid exercising before going to bed, because exercise raises energy and your body temperature. You should exercise at least three hours before sleeping.

Physical Activity to Feel Better, Physically and Mentally
If you do shift work, you may benefit from physical activity because:

• Physical activity is refreshing and gives you energy.
• Physical activity increases alertness.

So, exercising before work is a good idea. Finding the time to be physically active may be difficult but is worthwhile even if you feel tired already. You may have more energy after you exercise than before!

Taking an active break during your shift can make you less sleepy and help you focus.

Often, we are more likely to be active with someone else or with a group of co-workers. Try getting your co-workers interested in going for a walk during your break rather than heading for the cafeteria.

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Working Physical Activity Into Your Day
The key to regular physical activity is finding something you enjoy and can fit into your day and then making it a part of your life.

In larger towns, fitness centres are now open 24/7 to allow everyone to use them. Sports leagues can be flexible and allow for people to play late at night or even during the day if enough people are available.

Some companies offer incentives for workers to be more active. For example, they may provide on-site equipment or facilities.

Companies may also offer support (rebates, financial assistance or health spending accounts) for a fitness club membership, swimming pool passes or other physical activities.

Employers are becoming more aware of the link between fitness and productivity and are more open to helping workers exercise at work.

It helps to find a convenient location to be active on the way to or from work. For example, some people leave early for work so they can stop in at the YMCA, swimming pool or recreation centre. Others stop off on the way home.

Sometimes, employers will help workers to be more active, especially if they see that this will improve their ability to work.

For many people, having a partner or group of friends to be active with can make a big difference to whether they actually do it. There may be someone else who works your shift who would also like to be more active and is open to doing something together.

A fast 30-minute walk outdoors every day is all you need to do to be active enough for health benefits. Walking with friends also allows for a visit.

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Finding activities that you can do with your family will benefit all of you and help you spend time together.

Research has shown that wearing a pedometer is a good reminder to be active and that people who use them are more active than non-users. Pedometers can be bought in drugstores and sports stores in your area.

Shift workers face challenges from living their lives on a different schedule than the rest of the world, but they also have time available to them when others do not.

By using some creativity and determination, it’s possible to get enough sleep, eat in a healthy way, and enjoy physical activity in your day if you work on shift.

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Learn More

Alberta Centre for Active Living: Physical Activity @ Work
http://www.centre4activeliving.ca/workplace
This website (available both in English and French) can help you bring physical activity into your workday. The Activity Tracker on this site might be useful to you too.

Shifting to Wellness
Keyano College in Fort McMurray, Alberta, has a program called Shifting to Wellness that offers training on lifestyle habits to help shift workers lead a healthier and better life. This program is available for shift workers and employers.

Canadian Centre for Occupational Health and Safety
This occupational health and safety website is a good source of information about shift work for workers and their employers. The frequently-asked-questions section gives lots of practical advice.

National Sleep Foundation
An American organization that has information about sleep and shift work.