How to Maintain the Health of Shift Workers

Shift work is common in various industries, such as medical services, public transportation services, jobs that require coordination with international companies, as well as workers in industrial and service sectors. These types of jobs can have significant impacts on the health of workers, disrupting the circadian rhythm, the process that regulates the sleep-wake cycle within 24 hours. Therefore, both employees and employers need to understand and manage the risks associated with shift work.

Shift work includes:

• Working hours outside the typical 7 AM to 6 PM timeframe
• Working more than 8 hours and 30 minutes per day or more than 40 hours per week, regardless of whether the work is paid or unpaid
• Alternating or irregular shifts

Although shift work is associated with certain health risks, if workers understand the nature of their job and manage these risks effectively, those who work evening or night shifts may find satisfaction in their job and feel that this type of work suits their lifestyle.

Before Starting Work:

• Regularly check your physical health and any chronic conditions to determine if shift work affects your health or medication management. Inform your supervisor of any relevant health information.
• If possible, take a short nap (about 20 minutes) before starting a night shift to help increase alertness.
• During the first half of your shift, use natural light or bright artificial light to help keep your body alert.

During Work:

• Take a break every 2 hours, which could include stretching or light exercise, to reduce the risk of accidents or errors.
• For night shifts, being in a well-lit area during the first half of the shift can help maintain alertness. However, reduce exposure to bright light during the second half, unless you feel extremely sleepy,