Dear Janie:

I am almost 52 years old and have been working with the same company for 10 years.  I drive a crude oil tanker truck and live in Oklahoma.   In July of 1999 I was forced to start working nights.  I am having a real hard time coping and adjusting to this new schedule.  I work Monday and Tuesday nights starting at 5 p.m.  Off on Wednesday nights and back Thursday and Friday nights again at 5 p.m. This has completely taken me out of my children's lives and also my system seems to be fouled up most of the time.This is not a good shift for a marriage with a working wife.  It seem to me that I could do better if my work night were four in a row.

M. H. Oklahoma

Dear M.

The aging process takes its toll on shiftworkers.   Most shiftworkers feel the exarageted effects of shift work after the age of 45.   Exceptions are rare and include workers with 20 years shiftwork experience, or, at age 55, have no difficulty continuing to do shiftwork.

I agree with you though; four nights/days in a row allows some circadian rhythm adjustment.  With only Wednesday off and the tendency to become a "day person" you probably suffer circadian rhythms moods swings, disorientation, gastrointestinal distress and crabbiness which is common  when there is not adequate time to adjust. One day off, in this case, may not be enough. Also there is no time in there to "reconnect" with wife and family.  Be sure to visit www.shiftworker.com for links to shiftworkers and relationships. When it works, shiftworkers have put their schedule on a family calendar along with kids and spouse events.  You want to maintain those precious relationships in, perhaps, a more unique way.  One shiftworkers wife said:  "My husband and I color outsides the lines."

I hope you can talk to the crew scheduler or your manager and see if you can get four in a row.

Best wishes

Janie

Dear J.V.,

Shiftwork researchers have long acknowledge that shiftwork is frequently associated with unsafe work and higher levels of industrial injuries (Folkard, Monk & Cobban (1978) Although no one has conclusively found the reason for this association, some reported trends are worth noting.

One study of 125 fixed day, afternoon, and nigh shiftworkers in a small plastics manufacturing plant studied recorded injury rates. *For 1987-1992, the highest injury rate occurred on the first (day) shift in which the work load was the greatest. The only significant difference between on-shift injuries was for breathing fumes which was highest on the night shift. The second shift reported problems with pinched or bruised skin.   Incidents of being hit by equipment or machinery was greatest on the second shift, while getting particles in the eye was highest on the first shift.  The number of near injuries were about the same among the various shift.  (Bowling Green State University; Smith, Silverman, Heckert, Brodke, Hayes, Silver and Mattimore (1995.)

British researcher, Simon Folkard suggests that the acute effects of sleep disturbances, biological rhythms as well as disrupted family and social life may indirectly influence safety and efficiency. (page 81: Problems and Solutions.)

*Application of Research Method for Assessing Shift Differences in Work Safety." Shift International Newsletter 12 May 1995 (57)

When I get off at 7 a.m., I sometimes can't decide whether to stay up and do things and wait until 1 p.m. and go to sleep, or try to get to sleep by 9 a.m. and then do things when I wake up later. So sometimes, I do one thing one day, and then try the other the next day. Then I really get messed up. What should I do?

J.S.
Virginia Beach Virginia

Dear J.S.

This is a common experience expressed by other shiftworkers in training classes. Research supports the idea that establishing a routine will best suit your natural circadian rhythms.  There is also research supporting the claim to delay sleep until 12:30 p.m. or 1:30 p.m. when the body temperature is lower to enhance the onset of sleep.   However, some shiftworkers cannot wait till noon to sleep and find they must sleep as soon as they get home.  Social relationships introduce the interruptions of spouse and children.  Another factor is a natural tendency towards either "morningness" or nightness" in terms of energy.

I suggest that you maintain the same routine for a least one week if you are a rotator (Try two weeks if you are on permanent shift.) Which every routine provides the most recuperation for you would be the one to stick with. This tactic requires discipline, so share your new routine with those persons in your relationship.  Ask for their cooperation by monitoring phone calls and other interruptions as well as keeping quiet.   Be sure to recommit yourself to these relationships when you are rested.

I know I can gain energy by drinking coffee, but what are some healthy ways of maintaining energy on the night shift, particularly the 12 hour shift?

J.R.S Brooklyn,. New York

Dear J.R.S.

You're right, and as most shiftworkers know, coffee appears to give you energy. The particular chemical responsible for wakefulness is  caffeine, a powerful central nervous system stimulant that lead to more rapid, clearer flow of thought and less drowsiness and fatigue.  Caffeine also dilates the blood vessels so you may feel chilly. The excited state of the CNS is followed by depression,  In animal studies, caffeine results in pathological changes in the gastrointestinal track and ulcer formation.   Consider alternative beverages, for example: tea, hot chocolate, apple juice or tomato juice.  Healthy diets - with a limit intake of caffeine -  provide energy without the buzz.  Eating carbohydrates for sleep and eating protein for alertness are good and alternative suggestions. Exercise, exercise, exercise for an added component of energy.

Best wishes
Janie