Avoid Shift Work:

Why You Should Try to Avoid Shift Work and an Irregular Sleeping Schedule

By Dr. Ben Kim
DrBenKim.com

According to a study published in the August 1st issue of the journal Sleep, rotating shift workers have significantly lower levels of serotonin than people who work regular day shifts. A total of 683 men of European ancestry were evaluated for this study; 437 were day workers, while 246 were rotating shift workers.

Serotonin is a hormone that circulates throughout your body. It is also a neurotransmitter in your central nervous system (brain and spinal cord). A chronically low level of serotonin is associated with many health challenges, the most common of which are:

• Poor quality sleep
• Problems with body temperature regulation
• Tendency to feel depressed and anxious
• Poor ability to regulate anger and aggression
• Sexual difficulties

The findings of this most recent study confirm the importance of maintaining a regular circadian rhythm by resting when you are tired, and striving to maintain a regular routine of sleeping.

If your current life circumstances do not allow for a regular sleeping routine, you should at least strive to acquire restful sleep whenever your schedule allows you to. Here are a few suggestions on how to accomplish this while working on a rotating shift schedule:

1. Within your irregular sleep schedule, strive to maintain a steady routine of eating, getting cleaned up, spending time with loved ones, and taking care of necessary errands before going to sleep.
2. When you must sleep while the sun is out, use a sleeping mask or dark and heavy curtains to provide a dark sleeping environment. A dark sleeping environment is important to your body's ability to produce serotonin.
3. Do everything you can to minimize potential disruptions during sleep time, like turning the phone ringer off, posting a "no solicitations" sign outside your home or apartment, and wearing earplugs.

For more information on this topic, including suggestions on how to support your health via high quality sleep, view the following articles:

Why You Should Sleep in Darkness

How Much Sleep Do You Really Need to Be Healthy?

Healthy Foods that Promote Deep Sleep

Nine Steps to Better Sleep

Study Abstract:
http://www.journalsleep.org/ViewAbstract.aspx?citationid=3306

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