Abnormal working hours shiftwork
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1 Abnormal working hours shiftwork Agenda Body reactions to light and to darkness (bio rythms) Reactions of the shift workers Collective prevention Individual prevention
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4 The biological masterclock of the brain The masterclock of the brain is sensitive to light and darkness The masterclock affects the clocks in all cells of the body
5 Light and darkness Blue light affects the cells in the eye A chemical is created, which transport information to the brain concerning Time of the day Length of the day Season of the year
6 Melatonin From the masterclock in the brain information is sent to all body cells through the hormone melatonin Exposure to light at night reduces production of melatonin and disturbes the master clock
7 Melatonin Disturbance of the melatonin production can be reduced by reducing the number of running nightshift
8 Bio rythms of the body Some hormones are mainly produced at night time: Melatonin Growth hormone Cortisol Testosteron
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15 Bio rythms of the body Function of liver and kidneys also depend on light and darkness
16 Sleep Sleep has big influence on bodily reactions Most people need 7 hours sleep per night You are most brightly awake at 7 am
17 Reaction capability To be awake hours running gives you a bad reaction time It is like having blood alcohol level of 50 millilitres
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20 Night work After a night shift you sleep 1-3 hours less than normal Because of influence from bio rythms Because of influence from noise and light
21 Shiftwork and bio rythms A-persons (persons very awake in early mornings) tolerate night work worse than B-persons (very awake at late hours) Persons who can easily sleep at odd times cope better than others with shift work
22 Shift work and bio rythms Your body copes better with lengthening of the day than with shortening of the day (meaning do not press your shifts too much together over the 24 hours, take longer time between your shifts) Your body can never cope totally with abnormal working hours, even if you try The ability of your body to cope with odd working hours are diminished when you get older
23 Shift work, sleep and accidents Most people sleep too little before and after night work Many persons do not sleep just before a night shift: accident risk depend on the hours since your last sleep
24 Shift work, sleep and accidents Tiredness and accident risk depend on: 1. Sleep length 2. Sleep quality 3. Time since your last sleep
25 Shiftworkers and accident risks 25% of shift workers fall asleep during work, without knowing it (mini sleeps)
26 Shift work 60% of shift workers complain of sleep problems and tiredness 70% of shift workers complain of lack of social time
27 Shift work is stressfull Because of changes in bio rythms Because of lack of social time Because of lack of sleep
28 Shift work is stressfull Symptoms: Irritability Restlessnes Sadness Anxiety Nervousness
29 Shiftwork and health Risk of cardiovascular diseases is 40% over normal 2-5 times more stomach problems High risk of peptic ulcer (after 5 years of shift work) High risk of diabetes 2
30 Shiftwork and health Extra risk of breast cancer (after more than 20 years of shiftwork including night shifts) Mammography for women under 50 years is not recommended Women who have had breastcancer should not work at night
31 Shift work and pregnancy Less possibility of getting pregnant? Risk of pre term birth? Risk of bearing children small for date? Risk of abortion on night shifts only
32 Collective prevention Get maximal influence on planning of your own working hours Plan your shifts according to your own needs, change shifts with your colleagues Get as many free weekends and evenings as possible
33 Collective prevention Pooling your days off (linking them) is very popular, but be carefull if it means many hard working shifts close to one another Your days off can be bought too expensive (damaging your health)
34 Collective prevention Fast rotating shifts is recommended: 1-3 evening or night shifts at a time Make the night shifts shorter than the day shifts (avoid 12 hour night shifts) Do not use one week day work, one week evening work, one week night work, this gives you too many odd working hours at a time
35 Collective prevention Try to get only 3 night watches at a time Try to get only 3 early morning watches at a time Avoid more than a 48 hour working week Take a power nap during night watch (20 minutes) Get a light meal during night watches
36 Collective prevention The right to power naps (20-30 minutes of rest/sleep) is important as part of the personnel policy Night work should only include work tasks which cannot be done during day time
37 Shift work and individual advice Plan your sleep and family activities Get enough sleep (at least 7 hours) of good quality both before and after working hours The sleeping room should be dark, no telephone, no door bell, use hearing protection
38 Shift work and individual advice Do not go to bed if you are hungry Avoid heavy meals during night hours Have your meals as close to normal eating hours as possible Drive very carefully on your way home
39 Shift work and individual advice Avoid speeds (coffee, tea, chokolate, cola, cigarettes) up to 3 hours before bed time Avoid alcohol before sleeping time, it shortens and lightens the sleep
40 Night workers EU directive gives night workers access to free health examinations during work hours at least every three years No DNA test can unveil who can tolorate nightwork!
41 Working life and health promotion Different buttons Working life Influence Demands Working hours Working speed Social support Lifestyle Smoking Sports Meals Sleep Social support Alcohol The body Blood pressure Cholesterol etc weight Heart rythm
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