• Log InLog In
  • Register
Liquid`
Team Liquid Liquipedia
EDT 02:40
CEST 08:40
KST 15:40
  • Home
  • Forum
  • Calendar
  • Streams
  • Liquipedia
  • Features
  • Store
  • EPT
  • TL+
  • StarCraft 2
  • Brood War
  • Smash
  • Heroes
  • Counter-Strike
  • Overwatch
  • Liquibet
  • Fantasy StarCraft
  • TLPD
  • StarCraft 2
  • Brood War
  • Blogs
Forum Sidebar
Events/Features
News
Featured News
Maestros of the Game: Week 1/Play-in Preview9[ASL20] Ro24 Preview Pt2: Take-Off7[ASL20] Ro24 Preview Pt1: Runway132v2 & SC: Evo Complete: Weekend Double Feature4Team Liquid Map Contest #21 - Presented by Monster Energy10
Community News
Weekly Cups (August 25-31): Clem's Last Straw?32Weekly Cups (Aug 18-24): herO dethrones MaxPax6Maestros of The Game—$20k event w/ live finals in Paris46Weekly Cups (Aug 11-17): MaxPax triples again!15Weekly Cups (Aug 4-10): MaxPax wins a triple6
StarCraft 2
General
Geoff 'iNcontroL' Robinson has passed away Team Liquid Map Contest #21 - Presented by Monster Energy Heaven's Balance Suggestions (roast me) Speculation of future Wardii series Weekly Cups (August 25-31): Clem's Last Straw?
Tourneys
LiuLi Cup - September 2025 Tournaments Sea Duckling Open (Global, Bronze-Diamond) Sparkling Tuna Cup - Weekly Open Tournament Maestros of The Game—$20k event w/ live finals in Paris Monday Nights Weeklies
Strategy
Custom Maps
External Content
Mutation # 489 Bannable Offense Mutation # 488 What Goes Around Mutation # 487 Think Fast Mutation # 486 Watch the Skies
Brood War
General
BGH Auto Balance -> http://bghmmr.eu/ Simple editing of Brood War save files? (.mlx) ASL20 General Discussion Starcraft at lower levels TvP BW General Discussion
Tourneys
[Megathread] Daily Proleagues Is there English video for group selection for ASL [ASL20] Ro24 Group F [IPSL] CSLAN Review and CSLPRO Reimagined!
Strategy
Simple Questions, Simple Answers Muta micro map competition Fighting Spirit mining rates [G] Mineral Boosting
Other Games
General Games
Stormgate/Frost Giant Megathread General RTS Discussion Thread Warcraft III: The Frozen Throne Nintendo Switch Thread Mechabellum
Dota 2
Official 'what is Dota anymore' discussion
League of Legends
Heroes of the Storm
Simple Questions, Simple Answers Heroes of the Storm 2.0
Hearthstone
Heroes of StarCraft mini-set
TL Mafia
TL Mafia Community Thread Vanilla Mini Mafia
Community
General
US Politics Mega-thread Russo-Ukrainian War Thread Things Aren’t Peaceful in Palestine Canadian Politics Mega-thread YouTube Thread
Fan Clubs
The Happy Fan Club!
Media & Entertainment
Anime Discussion Thread Movie Discussion! [Manga] One Piece [\m/] Heavy Metal Thread
Sports
2024 - 2026 Football Thread Formula 1 Discussion TeamLiquid Health and Fitness Initiative For 2023
World Cup 2022
Tech Support
Computer Build, Upgrade & Buying Resource Thread High temperatures on bridge(s) Gtx660 graphics card replacement
TL Community
The Automated Ban List TeamLiquid Team Shirt On Sale
Blogs
A very expensive lesson on ma…
Garnet
hello world
radishsoup
Lemme tell you a thing o…
JoinTheRain
How Culture and Conflict Imp…
TrAiDoS
RTS Design in Hypercoven
a11
Evil Gacha Games and the…
ffswowsucks
INDEPENDIENTE LA CTM
XenOsky
Customize Sidebar...

Website Feedback

Closed Threads



Active: 1084 users

Managing Shift Work (Sleeping Problems)

Blogs > micronesia
Post a Reply
micronesia
Profile Blog Joined July 2006
United States24698 Posts
Last Edited: 2009-06-22 21:48:19
June 22 2009 21:41 GMT
#1
It was requested that I write up a short guide on managing irregular work schedules. See my Guide - Sleep and Insomnia.

Introduction

Imagine the following scenario: Your job requires you to work for one week in the United States. Then, you fly to Europe, and work for one week. Next, you fly to Asia, and work for another week. Finally, you fly back to the USA and work for a final week. This would be a very difficult month of work due to the extreme jet lag you would need to overcome (I can discuss jet lag more upon request). And yet, this is actually easier to deal with than having a rotating shift (nighttime and daytime) with hours that change significantly from week to week (because at the very least you are waking in the morning sunlight and sleeping in the evening darkness). The human body is essentially not "meant" to change schedules abruptly. First I'll address night shifts, and then rotating shifts.

Night Shifts

The majority of people who work the 'graveyard' shift (~11pm-7am) have sleeping problems. If you read my previous guide, you are undoubtedly aware that the body undergoes a temperature cycle which helps to regulate sleep. As your body temperature rises, you become less tired, and vice versa. Light triggers wakefulness, while darkness triggers sleepiness. The problem with night shifts is that you (generally) need to go to bed in the bright morning light, and wake up in the darkness of evening.

Here are some of the dangers of having sleep problems while working the night shift:

  • Most night workers feel drowsy during their shift and many admit to having fallen asleep on the job.
  • Reduced alertness impairs performance.
  • In addition to a decrease in overall work quality, chances of error or safety problems increase, including on-the-job accidents.
  • Night workers often doze off at the wheel on their way home from work.
  • Night workers are inclined to use alcohol or other sleep aids (which are usually not a long-term solution) as well as caffeine and other stimulants to stay awake.
  • Night workers are either asleep or tired at times when they are most likely to socialize or spend time with their family.


Note this list of accidents that have been attributed to sleepiness from night work:

  • The near nuclear meltdown of 1979 at the Three Mile Island Nuclear Power Plant (happened at 4am shortly after a work crew had be switched to the graveyard shift)
  • The Exxon Valdez oil spill
  • The Chernobyl nuclear disaster


Rotating Shifts

Even worse than consistently manning the graveyard shift is to alternate between daytime and nighttime working hours. People who are prone to insomnia, as well as elderly people, are most likely to experience difficulty adjusting to changing schedules. If the cycle of rotating schedules persists for an extended period of time, the body's temperature cycle will almost be guaranteed to remain out of sync. Generally, workers on rotating shifts experience more severe symptoms than those stated above for graveyard shift workers.

Tips for managing with night shifts and rotating shifts

  • When possible, maintain the same sleeping and awake schedule, even on your days off. This can be very difficult if you socialize during daytime hours when you should normally be asleep.
  • When leaving work in the morning, wear dark sunglasses to prevent your eyes from triggering your wakefulness system. Your body prepares for sleep better if it feels like it is nighttime.
  • Do not try to go to bed shortly after getting home. Allow yourself a wind down period. Even if you get off from work at 7am, you should not plan to be asleep by 8am.
  • Be extra careful to create a peaceful/quiet/dark sleeping environment. Prevent noises from waking you up if possible (you can use a fan, noise machine, or even earplugs to assist you). Make sure your room is dark and use eye shades if necessary. You can even use carpeting/rugs to deaden the footsteps of occupants of your living area.
  • Ensure that your work environment is very brightly lit. Not only will this help you feel awake at the proper time (solidifying your temperature cycle) but it also can improve the performance of you and other workers.
  • When planning to change to a significantly different shift, advance or delay your bedtime and wake-up time by a couple of hours each day to gradually adjust to the new schedule.
  • Whenever you wake up, expose yourself to bright light (either the sun or artificial) immediately to trigger your wakefulness system.


Conclusion

For the most part, the suggestions in this blog fall out of the principles that were explained in the main guide. Unfortunately, for many people, there is no fully effective solution for managing changing shifts. I would personally advise you to try to avoid frequently changing shifts whenever possible.


*****
ModeratorThere are animal crackers for people and there are people crackers for animals.
freelander
Profile Blog Joined December 2004
Hungary4707 Posts
June 22 2009 21:58 GMT
#2
what's your job, M?
And all is illuminated.
kOre
Profile Blog Joined April 2009
Canada3642 Posts
June 22 2009 22:01 GMT
#3
Ugh what do I do if my schedule looks like this?

8 PM - 8 AM = Security Job
8 AM - 3 PM = Free Time
3 PM - 8 PM = Math Tutor

That's how it's going to be for me from July 1 - July 15.
http://www.starcraftmecca.net - Founder
NonFactor
Profile Blog Joined January 2009
Sweden698 Posts
June 22 2009 22:05 GMT
#4
On June 23 2009 07:01 kOre wrote:
Ugh what do I do if my schedule looks like this?

8 PM - 8 AM = Security Job
8 AM - 3 PM = Free Time
3 PM - 8 PM = Math Tutor

That's how it's going to be for me from July 1 - July 15.


Since it's only short-term, use alcohol, coffee or w/e stimulant neccessary to keep yourself awake.
micronesia
Profile Blog Joined July 2006
United States24698 Posts
June 22 2009 22:06 GMT
#5
On June 23 2009 07:01 kOre wrote:
Ugh what do I do if my schedule looks like this?

8 PM - 8 AM = Security Job
8 AM - 3 PM = Free Time
3 PM - 8 PM = Math Tutor

That's how it's going to be for me from July 1 - July 15.

You are working 17 hours a day. Your problem isn't shift work lol. Do you get overtime for that 12 hour security shift?
ModeratorThere are animal crackers for people and there are people crackers for animals.
Eatme
Profile Blog Joined June 2003
Switzerland3919 Posts
June 22 2009 22:13 GMT
#6
I used to work 12/24. Work 12h and then have 24h off. Was by far the best time of my life. Got plenty of time to do stuff with 24h off and 12h night was really sweet, love working night shifts.
Totally wrecked when starting working ordinary hours.
I have the best fucking lawyers in the country including the man they call the Malmis.
kOre
Profile Blog Joined April 2009
Canada3642 Posts
June 22 2009 22:22 GMT
#7
On June 23 2009 07:06 micronesia wrote:
Show nested quote +
On June 23 2009 07:01 kOre wrote:
Ugh what do I do if my schedule looks like this?

8 PM - 8 AM = Security Job
8 AM - 3 PM = Free Time
3 PM - 8 PM = Math Tutor

That's how it's going to be for me from July 1 - July 15.

You are working 17 hours a day. Your problem isn't shift work lol. Do you get overtime for that 12 hour security shift?

In those 16 days I get about ... 3000 from the Security one. The Math Tutor one pays once a month so yeah ... but yes I do get overtime pay
http://www.starcraftmecca.net - Founder
kidd
Profile Blog Joined November 2002
United States2848 Posts
June 22 2009 22:24 GMT
#8
I work 8-5 mon-friday and I have a hard time being awake even for that. I think it would be worse to work really early in the morning like 4-7am then working late at night.
Hi
Epicfailguy
Profile Blog Joined August 2007
Norway893 Posts
June 22 2009 22:39 GMT
#9
My dad worked various shifts for 16 years, and you never really get used to it.
When he was in his mid 40s, he had to get a different job with normal working hours.
ThePhan2m
Profile Blog Joined September 2004
Norway2750 Posts
June 22 2009 23:15 GMT
#10
I work shift. Morning - Night - Evening
Its not a problem to stay up late. My problem come, when I have to turn back your rythm to work morning. Even a week wont do it properly. Glad I only have one of these 3weeks shift left, before I'm done at that work. Really tiresome in the length of it. My eyes gets totally owned, I get those eye tics constantly now after I started shifts. And they have been going on for months now, really annoys me. Not like once and awhile, but almost all day long.
Sadistx
Profile Blog Joined February 2009
Zimbabwe5568 Posts
June 22 2009 23:29 GMT
#11
On June 23 2009 07:05 NonFactor wrote:
Show nested quote +
On June 23 2009 07:01 kOre wrote:
Ugh what do I do if my schedule looks like this?

8 PM - 8 AM = Security Job
8 AM - 3 PM = Free Time
3 PM - 8 PM = Math Tutor

That's how it's going to be for me from July 1 - July 15.


Since it's only short-term, use alcohol, coffee or w/e stimulant neccessary to keep yourself awake.

Terrible advice.

1. Alcohol is NOT a stimulant - if anything, it's going to make him fall asleep on the security job and make him stink while sobering up during math tutoring. Alcohol isn't only a depressant, it will just make you unable to perform complex tasks, drive and certainly tutor.

2. Coffee is good for the time the caffeine rush lasts. When the caffeine goes away you'll get hit with caffeine withdrawal and extreme tiredness from doing things when you were already burnt out. Unless you constantly keep yourself coked up on huge lattes (or whatever), coffee isn't going to solve shit.


CharlieMurphy
Profile Blog Joined March 2006
United States22895 Posts
Last Edited: 2009-06-23 00:12:14
June 23 2009 00:07 GMT
#12
Wasn't The Valdex oil thing caused by an incompetent drunkard of a ship captain? I think the sleep deprivation was the cover they tried to play off.

PS- Alcohol is technically a downer and especially when the effects are fading, but when you first start drinking it, it peps you up. Many times I've showed up at a bar or party tired and un-enthused had a couple of drinks and was ready to rock.
..and then I would, ya know, check em'. (Aka SpoR)
integral
Profile Blog Joined February 2009
United States3156 Posts
June 23 2009 17:32 GMT
#13
If the cycle of rotating schedules persists for an extended period of time, the body's temperature cycle will almost be guaranteed to remain out of sync.


Can you elaborate? I've been on a semi-rotating schedule for a long time now, and what you wrote there makes the out-of-sync sound permanent.
micronesia
Profile Blog Joined July 2006
United States24698 Posts
June 23 2009 20:30 GMT
#14
On June 24 2009 02:32 integral wrote:
Show nested quote +
If the cycle of rotating schedules persists for an extended period of time, the body's temperature cycle will almost be guaranteed to remain out of sync.


Can you elaborate? I've been on a semi-rotating schedule for a long time now, and what you wrote there makes the out-of-sync sound permanent.

I looked up a direct quote:

"When rotating shifts are repeated month after month, the resulting chronic disruption in the body-temperature rhythm almost guarantees disturbed sleep and reduced alertness."

The effects are more severe in some people than others, but keep in mind that body rhythms are established over a long period of time. Dealing with a short term change to rotating schedules wouldn't be bad, but if you consistently have to change your sleep schedule significantly then you are going to experience worse sleep overall.

If you revert back to a standard work schedule, it will probably take some time to get 100% back to normal but there isn't permanent damage or anything like that. Again, this will vary from person to person.
ModeratorThere are animal crackers for people and there are people crackers for animals.
integral
Profile Blog Joined February 2009
United States3156 Posts
June 24 2009 07:23 GMT
#15
Cool, thanks. Was a bit worried I was going to be permanently fucked up because of some sort of overly sensitive body rhythm mechanic being thrown off forever and ever. Glad to hear that's not the case.
Please log in or register to reply.
Live Events Refresh
Replay Cast
00:00
SEL S2 Championship: Playoffs
Liquipedia
[ Submit Event ]
Live Streams
Refresh
StarCraft: Brood War
Britney 30772
Sea 2946
Leta 318
yabsab 80
sSak 62
NaDa 26
Icarus 12
scan(afreeca) 12
Dota 2
NeuroSwarm112
League of Legends
JimRising 624
Counter-Strike
Stewie2K692
Other Games
summit1g9142
shahzam635
WinterStarcraft543
C9.Mang0483
crisheroes436
Sick150
Mew2King130
Organizations
Other Games
gamesdonequick535
StarCraft 2
Blizzard YouTube
StarCraft: Brood War
BSLTrovo
sctven
[ Show 14 non-featured ]
StarCraft 2
• Berry_CruncH311
• Sammyuel 38
• AfreecaTV YouTube
• intothetv
• Kozan
• IndyKCrew
• LaughNgamezSOOP
• Migwel
• sooper7s
StarCraft: Brood War
• BSLYoutube
• STPLYoutube
• ZZZeroYoutube
League of Legends
• Lourlo1200
• Stunt347
Upcoming Events
The PondCast
3h 20m
RSL Revival
3h 20m
Maru vs SHIN
MaNa vs MaxPax
Maestros of the Game
10h 20m
Classic vs TriGGeR
Reynor vs SHIN
OSC
20h 20m
MaNa vs SHIN
SKillous vs ShoWTimE
Bunny vs TBD
Cham vs TBD
RSL Revival
1d 3h
Reynor vs Astrea
Classic vs sOs
Maestros of the Game
1d 10h
Serral vs Ryung
ByuN vs Zoun
BSL Team Wars
1d 12h
Team Bonyth vs Team Dewalt
CranKy Ducklings
2 days
RSL Revival
2 days
GuMiho vs Cham
ByuN vs TriGGeR
Cosmonarchy
2 days
TriGGeR vs YoungYakov
YoungYakov vs HonMonO
HonMonO vs TriGGeR
[ Show More ]
Maestros of the Game
2 days
Solar vs Bunny
Clem vs Rogue
[BSL 2025] Weekly
2 days
RSL Revival
3 days
Cure vs Bunny
Creator vs Zoun
Maestros of the Game
3 days
Maru vs Lambo
herO vs ShoWTimE
BSL Team Wars
3 days
Team Hawk vs Team Sziky
Sparkling Tuna Cup
4 days
Monday Night Weeklies
4 days
Liquipedia Results

Completed

CSL Season 18: Qualifier 2
SEL Season 2 Championship
HCC Europe

Ongoing

Copa Latinoamericana 4
BSL 20 Team Wars
KCM Race Survival 2025 Season 3
BSL 21 Qualifiers
ASL Season 20
CSL 2025 AUTUMN (S18)
RSL Revival: Season 2
Maestros of the Game
Sisters' Call Cup
BLAST Open Fall Qual
Esports World Cup 2025
BLAST Bounty Fall 2025
BLAST Bounty Fall Qual
IEM Cologne 2025
FISSURE Playground #1
BLAST.tv Austin Major 2025

Upcoming

LASL Season 20
2025 Chongqing Offline CUP
BSL Season 21
BSL 21 Team A
Chzzk MurlocKing SC1 vs SC2 Cup #2
EC S1
BLAST Rivals Fall 2025
IEM Chengdu 2025
PGL Masters Bucharest 2025
Thunderpick World Champ.
MESA Nomadic Masters Fall
CS Asia Championships 2025
ESL Pro League S22
StarSeries Fall 2025
FISSURE Playground #2
BLAST Open Fall 2025
TLPD

1. ByuN
2. TY
3. Dark
4. Solar
5. Stats
6. Nerchio
7. sOs
8. soO
9. INnoVation
10. Elazer
1. Rain
2. Flash
3. EffOrt
4. Last
5. Bisu
6. Soulkey
7. Mini
8. Sharp
Sidebar Settings...

Advertising | Privacy Policy | Terms Of Use | Contact Us

Original banner artwork: Jim Warren
The contents of this webpage are copyright © 2025 TLnet. All Rights Reserved.