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[shiftworker online]

May/June
1998
Issue 3
Shiftworker Online

News Headlines. Canada.  USA.
Weather. Canada.  USA.
Current Scores.
from USA Today.
from Sportsline.
Laugh of the Day.
from Reader's Digest.
Picture of the Day.

This Day in LIFE


Book of the Month.
The Mayor of Casterbridge

Thomas Hardy
Previous Issues
#1 Jan./Feb. 1998

#2 Mar./Apr.1998


Enter a Room.
Main
Break
Circadian
Dolphin
Effects
History
Links
Me
Scheduling
Sleep

Welcome to Issue #3 of the Shiftworker Online.

Bookmark this page for easy access to News, Weather and Sports and Shift Work related information.

In this issue:


Protect Your Sleep Time

It is very important for the shift worker to protect their sleeping time especially during the day.

Here are some facts:

- shift workers on night shifts average 4.6 hours of sleep per 24 hour period.

- shift workers on evening shifts average 8.5 hours of sleep per 24 hour period.

- day workers average 7.5 hours of sleep per 24 hour period.

As you can see the night shift worker average time sleeping is quite a bit less than a day shift worker. This small amount of time sleeping causes fatigue. It is important that you get as much sleep as possible during the day while you are working nights.

Here are some helpful hints that for improved daytime sleep:

- discuss with your family the importance of your daytime sleep and set policies for the interruption of this sleep (example an emergency or very important phone call).

- if someone is home during the day have them “screen” and take messages for your calls.

- use an answering machine, but make sure it is not in the same room as you are.

- if you work a monthly or yearly schedule give copies to your relatives and close friends. This will let them know what shift you are on before calling or making arrangements.

- try to keep regular bedtime hours for the shift that you are on.

- place on your bedroom door a “Do Not Disturb” sign.

- place a “Please Do Not Ring Doorbell” sign on your outside doors.

- learn to say “no”. If it means jeopardising your sleep just say “no”.

- do what ever you can to make your bedroom dark and quiet. Use fans to drown out noises. Dark drapes or heavy cardboard help to block light from windows.

Using these techniques may indeed improve your average daytime sleep.


HAVE YOU EVER HAD A BAD DAY?

Ten Common Sense Principles for Reducing Stress in our Lives.

(95% of the Stress in your life is Self Induced)

1. Do not exaggerate the negative in your life.

2. Do not replay bad experiences over and over again.

3. Choose to function with a positive attitude whenever possible.

4. Learn to break out of your reactive modes.

5. Monitor the level of your self talk.

6. Learn to create positive images in your mind when you face new challenges.

7. Learn to let things go.

8. Accept the things that you cannot change.

9. Take ownership of your day before you leave the house.

10. Always remember to laugh.

It is reasonable to believe:

That the sun will come up tomorrow.

For the vast majority of us there will be another day to live and learn from the day before, and improve on the day to follow. Every one and every thing is a teacher and every day has a new lesson.

In the power of Appreciation

We must learn to want the things we have than have the things we want.

In the need of Simplicity

We seem to have over complicated our lives and are searching for a return to the recognition and mastery of the simple things and experiences in life.

In capacity for Resilience

The human being is a marvellous example of adaptability and recovery. We often have a greater capacity to rebound from difficult situations than we give ourselves credit for.

In the power of Laughter

It uplifts the moment and tends to be contagious.
Laughter is often the glue of sanity that grounds us in a more reasonable perspective of life.

That Life is sometimes difficult.

It is more of a mystery to be Lived than a problem to be solved.
Life is often not without pain, struggle and disappointment. This too is part of the Journey.

That Life should be Celebrated and not Survived

Just getting by is not good enough.
Quality living can never be experienced at the survival level.

That Life is a Journey, An Adventure and a Challenge.

There will be peaks and valleys, good days and bad days, success and failures and they are all part of the decision to choose life and everything that goes with it.

We must make the best of everything we can and often with the worst of what we have.
Life is really what you make of it.

And Finally That We can Grow from every turn in the road.

It’s not what happens to us in life that counts, it’s how we choose to respond to it.

adapted from Dick O’Brien (Consulting in Human relations)


Blurry Eye Pumpkin Pie

After a long shift this low fat pumpkin pie recipe is sure to help clear those tired eyes!

Ingredients that you will need:

2/3 cup sugar

½ tsp. cinnamon

½ tsp. ground ginger

½ tsp. ground nutmeg

pinch of ground cloves

1-½ cups canned pumpkin

1-½ cups evaporated skim milk

½ tsp. grated orange rind

3 egg whites slightly beaten

1 tsp. vanilla extract

½ cup orange juice

9" low fat pie shell unbaked

(graham cracker is a good option)

1. Preheat oven to 450° F

2. In a large bowl, combine sugar, cinnamon, ginger, nutmeg and cloves, add pumpkin and stir well.

3. Add vanilla, evaporated milk, orange rind and egg whites (remember to slightly beat egg whites first).

4. Beat with an electric mixer until smooth.

5. Fold in orange juice.

6. Pour into unbaked pie shell.

7. Bake on 450° F for 10 minutes.

8. Reduce heat to 325° and bake for 45 minutes or until knife inserted comes out clean .

Makes eight servings.


That’s it for this issue.

Bye for now!!!

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If you have any comments or questions,
Please E-MAIL me at rlaird@ican.net