What should I do on my days off?
This is a commonly asked question among night shift workers. What they’re really asking is, should I try to maintain the same sleep schedule, or switch to something more normal?
Both have their advantages and disadvantages. But there is another, less talked about option that is perhaps the best of both worlds.
Most will tell you to keep the same sleep schedule. And in theory, this is the best option for your health.
When you keep the same sleep schedule, your circadian rhythms are strengthened. As most of the health risks tied to night shift work are believed to be the result of circadian disruption, this is a clear edge.
The other culprit scientists point to in the poor health equation is chronic sleep loss. Consistent sleep and wake times are regularly touted by sleep experts as the most important factors for quality sleep. Chalk up another big point for keeping the same sleep schedule.
But this is unrealistic for most night shift workers. Our biological clocks aren’t the only priority. Sleeping all day, every day, isn’t exactly conducive to a good social/family life – something that’s crucial not only for mental health, but physical health too. I explore this further in Ten of the Most Common Mistakes Shift Workers Make (See #4).
The better option is a compromise between the two; a concept known as anchor sleep.
What is anchor sleep?
This is a strategy where shift workers ensure a portion of their sleep occurs at the same time each day, on both work days and days off. In this way, sleep is “anchored” to that time of day, helping the shift worker maintain a strong circadian rhythm.1
Suppose you work twelve-hour night shifts, that run from 6 p.m. to 6 a.m. After your shifts, you sleep from 7 a.m. to 3 p.m. (an eight-hour day sleep may be a little optimistic, but bear with me). On your days off, you would go to bed at 3 a.m. and get up at 11 a.m. This provides four hours of overlap that your biological clock can anchor itself to (7 a.m. – 11 a.m.).
This allows you to enjoy a more regular schedule on days off, while maintaining performance and alertness during night shifts.
In fact, a 2004 study assessing night-shift performance concluded that complete adaptation isn’t necessary.2 Partial re-entrainment is sufficient to produce substantial benefits, suggesting anchor sleep may not be a compromise after all.
How much anchor sleep is necessary?
While more studies are needed to determine the minimum amount, it’s safe to say the more the better. Emerson Wickwire, director of the insomnia program at the University of Maryland Medical Center, recommends three to four hours of overlap.3
Making anchor sleep work for you
The biggest difficulty in making this strategy work is getting to sleep earlier after a string of night shifts.
To overcome this, shorten your post-shift sleep by three or four hours on your first day off. This enables you to get to sleep earlier that first night, while keeping sleep debt to a minimum. If you still have trouble, try a small dose of melatonin (0.5 to 2 mg), thirty minutes prior to bedtime.
Support from family and friends is also a key component.
Other considerations
To get the most out of an anchor sleep strategy, check out How to Switch from Night Shift to Day Shift, the Quick and Easy Way. Although that article is meant for a complete switch to a day schedule, many of the tactics – such as the use of blue-light-blocking glasses – still apply.
Anchor sleep may not be an ideal solution (there is no ideal when it comes to night shifts), but it’s better than either constant circadian disruption or neglecting family and friends.
Stay healthy-
Jason Glenn
Photo by Alex Robert on Unsplash