This blog is about alertness strategies for shiftworkers offering practical tips and evidence-based solutions to maintain peak performance throughout your shift.
Recently while discussing alertness strategies with a shiftwork client, participants expressed a keen interest in knowing what other shiftworkers do to stay alert and the evidence behind the strategies.
Here is a summary of the top 5 strategies with supporting evidence.
1. Using Caffeine Strategically: Shiftworkers commonly use caffeine to enhance alertness. Consuming caffeine strategically, such as during mid-shift lulls, can boost performance without overly disrupting sleep patterns.
• Scientific Evidence: Cedernaes et al. (2022) found that timing caffeine intake can improve alertness and cognitive performance during shiftwork.
2. Napping for 20 to 40 Minutes: Short naps of 20 to 40 minutes are frequently used by shiftworkers to reduce fatigue and improve alertness.
• Scientific Evidence: Gander et al. (2021) demonstrated that brief naps effectively enhance alertness and reduce sleepiness during night shifts.
3. Drinking Plenty of Water: Staying hydrated is a common practice among shiftworkers to maintain energy levels and cognitive function.
• Scientific Evidence: Van der Merwe et al. (2023) emphasize that proper hydration supports cognitive performance and overall well-being during extended work hours.
4. Getting Adequate Sleep: Ensuring sufficient and high-quality sleep is crucial for shiftworkers to recover and stay alert.
• Scientific Evidence: Walker (2023) highlights that adequate sleep is critical for cognitive function and alertness, particularly for those with irregular sleep schedules.
5. Having a Fatigue-Friendly Roster: A well-designed roster that considers shift patterns and provides adequate rest is key to managing fatigue.
• Scientific Evidence: Rajaratnam et al. (2023) found that optimizing shift schedules to include adequate rest periods improves safety and reduces fatigue.
By incorporating these strategies, you can help your team stay alert and perform at their best, no matter the shift. We can assist with staff training, roster reviews, and implementing effective wellness programs to enhance your team’s overall performance.
Are you ready to make a positive change?
