shiftwork protocols

Shift workers can reduce schedule-related strain by keeping a stable shift and sleep routine, managing light and meal timing, and using NSDR.

1. Keep a consistent schedule: If possible, stay on the same shift and sleep-wake schedule for at least 14 days, including weekends. Rotating between shifts can disrupt health and cognitive function; negotiating a steadier schedule with an employer may help. 1
2. Use NSDR: Hypnosis or yoga nidra can support relaxation and help with sleep-related anxiety, especially when sleep is disrupted. 2
3. Consider time-restricted eating and diet quality: In a firefighter study, participants followed a Mediterranean-style diet, and the time-restricted eating group ate within a consistent 10-hour window. Some health measures improved, including blood pressure in participants who began with high blood pressure. 3 4
4. Limit light during sleep: Keep the sleep environment dark; even dim light can affect blood glucose and health. 5
5. If possible, negotiate a stable work schedule: Staying on the same shift for two weeks at a time may help offset shift work’s negative effects, including disruptions to learning and well-being. 6