Shift Work Disorder
Sleep and alertness problems caused by working non-traditional hours.
Overview
Shift work disorder is a circadian rhythm sleep disorder affecting people who work outside the typical 9-5 schedule, including night shifts, early morning shifts, and rotating shifts. Working when your body wants to sleep and trying to sleep when it wants to be awake causes chronic sleep deprivation and excessive sleepiness. This affects 10-40% of shift workers and is linked to increased accidents, health problems, and reduced quality of life.
Common Age
Working adults of any age
Prevalence
Affects 10-40% of shift workers
Duration
Ongoing while doing shift work; improves when schedule normalizes
Common Symptoms
- Difficulty sleeping during the day
- Excessive sleepiness during night shifts
- Reduced total sleep (1-4 hours less than needed)
- Fatigue and lack of energy
- Difficulty concentrating
- Irritability and mood problems
- Headaches
- Digestive problems
- Reduced job performance
- Increased accidents and errors
Possible Causes
- Night shifts (most disruptive)
- Early morning shifts (starting 4-6am)
- Rotating shifts
- On-call schedules
- Extended hours or overtime
- Working against circadian rhythm
- Light exposure at wrong times
- Social/family obligations competing with sleep
Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.
Quick Self-Care Tips
- 1Try to keep consistent shift schedules
- 2Use bright light during shift
- 3Wear dark glasses going home
- 4Create dark, quiet sleeping environment
- 5Nap strategically before shifts
- 6Limit caffeine to early in shift
- 7Communicate sleep needs to family
- 8Consider if shift work is sustainable for you
Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.
Detailed Treatment & Solutions
1STRATEGIC LIGHT EXPOSURE
Bright light (including light boxes) during night shift increases alertness. Wear dark/blue-blocking glasses on commute home to signal sleep time.
2OPTIMIZE SLEEP ENVIRONMENT
Blackout curtains essential. White noise machine. Turn off phone. Communicate to family about sleep times. Consider separate sleep space.
3NAPPING STRATEGIES
20-30 minute nap before night shift improves alertness. Brief naps during breaks if allowed. Avoid long naps that cause sleep inertia.
4CAFFEINE USE
Caffeine early in shift can help alertness. Avoid in second half of shift or it impairs sleep. Don't rely on excessive caffeine long-term.
5SCHEDULE MANAGEMENT
If possible, choose consistent shifts over rotating. Forward rotation (days→evenings→nights) is easier than backward. Allow days off between shift changes.
6MEDICAL OPTIONS
Modafinil may be prescribed for alertness. Melatonin can help with sleep timing. See sleep specialist if struggling significantly.
Important: Always consult a healthcare professional before starting any treatment regimen. The solutions above are for educational purposes and may not be suitable for everyone.
Risk Factors
- Night shifts
- Rotating schedules
- Long shifts
- Age over 50
- Having to override natural sleep preferences
Prevention
- Consistent schedules when possible
- Good sleep hygiene
- Strategic light exposure
When to See a Doctor
Consult a healthcare provider if you experience any of the following:
- Unable to sleep adequately despite good sleep hygiene
- Falling asleep at work or while driving
- Severe fatigue affecting safety
- Developing health problems (obesity, heart issues)
- Depression or anxiety related to shift work
Talk to a Healthcare Provider
If your symptoms are persistent, severe, or concerning, please consult with a qualified healthcare professional for proper evaluation and personalized advice.
Frequently Asked Questions
QIs shift work bad for my health?
Long-term shift work is associated with increased risks of obesity, diabetes, cardiovascular disease, some cancers, and mental health problems. It also increases accident risk. If you must do shift work, prioritize sleep, maintain healthy habits, and get regular health checkups. Consider if it's sustainable long-term for your health.
QCan you ever fully adapt to night shift?
Most people never fully adapt because social and light cues keep pulling the circadian rhythm toward day-active patterns. You can partially adapt with consistent schedules and light management, but weekend reversals and daylight exposure maintain the misalignment. True adaptation is very rare.
Related Conditions
Insomnia
Difficulty falling asleep, staying asleep, or waking too early.
Depression
A mood disorder causing persistent feelings of sadness and loss of interest.
Insomnia
Persistent difficulty falling asleep, staying asleep, or getting quality sleep.
Sleep Deprivation
Not getting enough sleep, leading to fatigue, cognitive impairment, and health problems.
Was this information helpful?
Your feedback is anonymous and helps us improve our content.
Medical Disclaimer
The information on this page is for educational purposes only and is not intended as medical advice. It should not be used for self-diagnosis or self-treatment. Always seek the guidance of a qualified healthcare professional with any questions you have regarding a medical condition. If you are experiencing a medical emergency, call your local emergency services immediately.
Information last reviewed: January 2026
This page provides educational information only. It is not medical advice.