Circadian Students
There is a lack of scientific research on shift workers. In fact, most studies exclude shift workers for fear their inclusion will skew the results. In lieu of shift work-specific studies, we sometimes have to extrapolate a little. Studies that deal with circadian rhythms more generally still provide useful information.
One such study was recently conducted on university students. While most participants were not shift workers (four identified as such), as a group they did exhibit some degree of circadian disruption. On average, the students went to sleep, and woke up much later on weekends than during the week. This pattern of behavior is often called social jet-lag.
During the 14 day study, eight of the students underwent a chronotherapy trial aimed at anticipating their sleep-wake rhythm. They were instructed to wear light-therapy glasses for 30 minutes in the morning (while having breakfast), and to wear blue-light-blocking glasses for two hours prior to bedtime, as well as any time overnight when lights were on (i.e. using the bathroom).
The students who wore these glasses took significantly less time to fall asleep compared to baseline, on both weekdays and weekends.
Perhaps the most telling example of the therapy’s effectiveness can be seen in the chart below. It depicts the sleep of a jet-lagged student who had travelled eastward across 4.5 time zones prior to the study.
The vertical dashed line represents when the student started the chronotherapy (wearing the glasses). During the chronotherapy her sleep-wake times were much more regular.
A similar chronotherapy treatment could be used when switching from day shift to night shift, or vice versa. It would also be helpful for maintaining strong circadian rhythms within an all nightshift (or dayshift) schedule.
Sleep, Circadian Rhythmicity and Response to Chronotherapy in University Students: Tips from Chronobiology Practicals | Journal of Circadian Rhythms
Mediterraneanized
Amid all the diet trends and fads, one diet has remained highly recommended by dieticians and health organizations around the world for decades: The Mediterranean diet.
The high content of vitamins, minerals, fiber, and unsaturated fatty acids makes the Mediterranean diet a healthy choice and a powerful disease prevention aid.
The Mediterranean diet may reduce the risk of heart disease, diabetes, Parkinson’s disease, and Alzheimer’s disease. People following this type of diet also tend to have lower rates of stroke, cognitive issues, depression, and cancer.
14 Mediterranean Diet Health Benefits + Food List | Self Hacked
Fringe Benefits
For shift workers, napping is often a necessary part of our routine. But improving our ability to stay awake throughout our shifts isn’t the only benefit of the nap. A new study suggests that a short afternoon nap can improve working memory, verbal fluency, and locational awareness.
Afternoon Napping Linked to Better Mental Agility | Neuroscience News
More than Money
For many, the ultimate goal of a side hustle is this: Generate enough income to leave your traditional job (and shift work) behind. Yet, as appealing as that sounds, earning potential isn’t the only reason to start a side hustle.
Side Hustles: They’re Not Just About Extra Money | Budgets are Sexy
Prime Priorities
“If you have more than 3 priorities you have none.”
– Jim Collins, author of Good to Great
There’s a trend in goal-setting towards big lists: 21 for 2021, 30 by 30, etc. While the names are catchy, adopters may be doing themselves a disservice with the numbers. As the above quote suggests, too many goals will only distract you; lessening your impact on the few that are truly important.
Stay healthy-
Jason Glenn