From the Guidelines
To prevent fatigue, it is recommended to limit rapid returns to work in a sleep schedule and prioritize uninterrupted 8-10 hours of sleep per night. When creating sleep schedules around rapid returns, it's essential to consider the latest evidence from the field of sleep medicine, such as the study published in Current Obesity Reports in 2022 1. This study emphasizes the importance of uninterrupted sleep for overall health and well-being.
Some key considerations for minimizing the negative effects of rapid returns include:
- Limiting the number of rapid returns per week
- Ensuring adequate recovery time between shifts
- Prioritizing sleep hygiene practices, such as maintaining a consistent sleep schedule, avoiding caffeine and alcohol before sleep, and creating a relaxing sleep environment
- Using strategic napping, such as 20-30 minute naps, to help mitigate the effects of sleep deprivation
It's also important to note that the American College of Physicians recommends cognitive behavioral therapy for insomnia (CBT-I) as the initial treatment for chronic insomnia disorder, and suggests a shared decision-making approach for pharmacological therapy 1. However, in the context of rapid returns to work, the primary focus should be on preventing fatigue and promoting overall sleep health, rather than treating insomnia specifically.
By prioritizing uninterrupted sleep and implementing strategies to minimize the negative effects of rapid returns, individuals can help reduce their risk of fatigue, error, and other health problems associated with sleep deprivation.
From the Research
Sleep Schedule and Fatigue Prevention
There is no direct evidence in the provided studies to recommend a specific number of rapid returns to work in a sleep schedule to prevent fatigue.
Recommended Sleep Duration
- The Centers for Disease Control and Prevention (CDC) recommends that adults aged 18-60 years sleep at least 7 hours each night 2.
- A study published in Progress in Cardiovascular Diseases recommends achieving 7 to 9 hours of sleep per night for improved sleep quality 3.
- Another study published in Sleep Health found that consistent, stable sleep of at least 7 hours/night improves working memory and response inhibition in healthy adults 4.
Sleep Disorders and Fatigue
- Sleep disorders, such as insomnia, sleep apnea, and circadian-rhythm-disorders, can lead to significant morbidity and contribute to or exacerbate medical and psychiatric conditions 5, 3.
- Volitional or forced sleep deprivation during previous nights, due to social, economic, and environmental reasons, can result in sleepiness during waking hours 5.