Life Credit Union

WORKING NIGHTS OR swing shifts can lead to health problems, including sleep depriva- tion, depression, irritability, heart disease, insulin resistance, metabolic syndrome and ulcers. Sleep deprivation, in turn, may result in loss of attention, poor concentration and slower re- action times, leading to a higher risk for personal accidents, mistakes on the job or automo- bile accidents. The good news is the same good sleep hygiene practices that help people slumber restfully through the night can be retooled to help night and swing shift workers get their ZZZs. With the rest of the world and your circadian rhythms pointing in the opposite direction, howev- er, you may have to exert just a little more effort than most people. NEVER FEAR: SOUND SLEEP STRATEGIES CAN HELP YOU AVOID THE HEALTH PITFALLS OF NONTRADITIONAL WORK SHIFTS. WHEN YOU CAN'T SAY A Little Extra Boost? Tempted to pop open a five- hour energy concoction you spotted by the convenience store cash register? Before you try it, consider that 400 milligrams of caffeine is the recommended daily limit for adults. What does your caffeinated drink have in it? • A 2-ounce 5-Hour Energy shot has 200 milligrams of caffeine. • A 16-ounce Original Rockstar Energy drink has 160 milligrams of caffeine. • An 8.46-ounce Red Bull has 80 milligrams of caffeine. • An 8-ounce Starbucks brewed coffee has 180 milligrams of caffeine. • A 12-ounce Coca-Cola has 35 milligrams of caffeine. It's wise to keep an eye on your daily caffeine totals. Drink two energy shots, or an energy drink and a small premium coffee, and you're near the recommended daily caffeine limit. 'NO' to the Night Shift Nap. If you can't sleep all in one "block" soon before your shift, experts suggest a 90-minute nap shortly before you leave for work. This will increase your alert- ness and help you stay safe. If you're about to fall asleep when you clock out, consider a brief nap before driving home, too. Schedule sleep. Try to go to bed and wake up at the same time every day. Ask family members to respect your needs. Sleep on a bed in a cool, dark room—not on a sofa with family life going on all around you—for seven to nine hours a day. Avoid watching television or using a com- puter or other technology while in bed. Eat and drink for success. Just as if you were working days, space your eating into three regular meals, including a light meal before going to bed. Avoid alcohol close to your bedtime. If you drink caffeine, do so moderately in the early part of your day, tapering off as you get within four hours of bedtime.

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