Up at dusk. Down at dawn. Work for a day and a half, then repeat in reverse. Do you still know what day, or even month, it is? Shift work can severely disrupt your internal body clock, known as the circadian rhythm.

Working when your body would normally be sleeping causes a similar reaction to jetlag. The body has difficulty regulating temperature, blood pressure, digestion, mental alertness and hormone secretion.

The result? Shift workers may face a wide range of health issues. These may include mood swings and gastrointestinal disorders in the short-term, and obesity, heart disease and workplace accidents in the long-term.

How to get some better quality zzz's

Take these steps to improve the quality of your sleep, in turn boosting your overall health, safety in the workplace and quality of life.

• Eat well – Avoid spicy or fatty foods before you sleep, as they are difficult to digest. Rich, heavy meals may also make you feel sluggish. Try having a light meal about two hours before bed, such as a stir-fry, soup, sandwich or fruit.
• Avoid stimulants – Ensure fewer jitters at bedtime by avoiding tea, coffee and cola drinks for at least eight hours before you go to sleep. Cigarettes are another stimulant worth avoiding. 
• Develop a routine – Try to adopt a pre-sleep ritual, such as a bath, listening to soft music or reading. This helps you unwind from your shift and prepares your body for sleep. 
• Draw the curtains – Keep your windows covered, or wear a sleep mask. Consider installing room-darkening blinds or putting a blanket over the windows. This will prevent sunlight from interfering with your body's internal clock. 
• Keep things quiet – Silence is vital to good quality sleep, so turn off the doorbell and put the phone on message-bank. You can also find comfortable earplugs made with pliable silicon, designed specifically for shiftworkers who need to sleep during the daytime. 
• Take a nap – If you are short on sleep by several hours, try a short nap before your shift. Naps can improve your alertness and job performance, but anything more than 20 or 30 minutes can make you feel groggy when you wake up.

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