Insufficient sleep, lower cognitive performance, and decreased alertness are characteristic of shift workers. In an effort to maintain attentiveness in the workplace, workers often turn to caffeine to get them through their shifts. Caffeine can be found in coffee, tea, and the ever expanding availability of energy drinks. The question is can caffeine improve efficiency in the workplace for shift workers and non-shift workers alike?
A growing number of workers in industrialized countries are involved in some shift or night work, which can upset the body's internal clock, also known as circadian rhythm. Disruption of the body's circadian rhythm results in what is called "Shift Work Disorder". Lack of sleep is linked to an increased risk of traffic collisions, injuries on the job and medical errors. Recent findings suggest caffeine helps some shift workers to improve their effectiveness on the job, resulting in fewer errors and greater mental awareness.
Caffeine induces a slightly elevated mood, alertness, sensitivity of touch, smell, sight, and hearing. While caffeine may be quick-fix for temporary relief of fatigue, but this stimulant cannot be used on a constant basis. The effects of caffeine decrease over time, and those who rely on its use need to consume more to maintain the same levels of alertness.
Astudy published in a recent issue of the Cochrane Database of Systematic Reviews showed that caffeine was associated with notably superior cognitive function, including reasoning, memory, orientation and attention, and perception in shift workers. In the trials, caffeine consumption was compared to the effectiveness of naps. The same study found that verbal performance and language function did not significantly improve with caffeine consumption. Caffeine appeared to result in fewer errors than placebos or naps, but researchers caution that further tests need to be done to determine the effects of caffeine on circadian rhythms in various age groups. Studies need to be conducted to evaluate the effects of bright lights, naps, and other stimulants on alertness in workers.
The obvious: Caffeine affects the brain in a number of ways. For example, the pre-frontal cortex, which is responsible for short-term memory and reaction time, is heavily stimulated by caffeine. In a study conducted through the use of functional magnetic resonance imaging (fMRI), participants were given either a caffeinated beverage or a placebo drink after 4-6 hours of fasting. The participants then completed memory and concentration tests while undergoing fMRI scans. The results showed those who consumed the caffeinated beverages to have significantly better executive memory, attention, and cognitive function. Caffeine appears to stimulate specific areas of the brain related to memory and attentiveness.
Although research suggests short-term memory is improved with caffeine, studies reveal that the same is not true for long-term memory. Long-term memory is dependent on hippocampal neurogenesis, and research suggests that caffeine consumption can actually inhibit this process. By drinking coffee or having caffeinated drinks daily over long periods of time, learning and memory processes are likely to be inhibited.
Caffeine also contributes to sketchy people. Caffeine can cause nervousness, irritability, insomnia, tremors, and depression. The physical effects can include constricted cerebral blood vessels, increased blood flow in the body, heart stimulation, increased basal metabolic rate, limited glucose metabolism, relaxation in some smooth muscles, and increased urine flow. More harmful effects of indulging in caffeine can include: rapid and irregular heartbeat, increased blood pressure, high blood sugar levels, urine acid, tremors, convulsions, headaches, "caffeinism" (ringing in the ears, extreme sensitivity to pain and touch), sleep disorders, possible cancer-causing effects, withdrawal effects, death from convulsion, and heart and breathing problems due to overdose (in children this can be fatal).
Caffeine also shortens sleep time, reduced depth of sleep, increases early dream-state sleep and reduces later dream-state sleep. It can intensify elevated blood pressure effects when combined with tobacco smoking.
Let's not forget about those caffeine crashes! Caffeine stimulates the pituitary gland, causing the release of adrenaline into the body. When the levels of adrenaline decrease, this is when the feeling of "crashing" occurs, leaving the caffeine consumer feeling lackadaisical and jittery. Caffeine produces a physiologic stressful situation, such as increasing heart rate, leading to the common term of a "crash" following its metabolism. Some combat this feeling by reaching for another energy drink or coffee, which is not the best option.
Caffeine dependence may develop out of a psychological need for ritual, such as morning coffee or an afternoon energy drink. Withdrawal symptoms can occur within 18 hours of the last dose of caffeine. Symptoms may arise such as anxiety, nausea, lethargy, muscle tension, headache, constipation, and inability to think clearly.
There is increasing research into energy products that can be combined with caffeine, but reduce the adverse effects, but still maintain the stimulatory benefits of caffeine. One such substance is D-ribose, which can potentially reduce fatigue while allowing caffeine to work more effectively as a neuromodulator.
Shift workers can implement a few measures to ensure they get the best rest possible, especially if they are sleeping during the day. Caffeine should be avoided at least five hours prior to bed-time. Eating light and healthy meals during shifts, avoiding strenuous exercise and alcohol before bed, and keeping bedroom temperature low, are all effective ways to guarantee a good rest after a shift.
Perhaps the most appealing aspect of caffeine is the quick-fix. But what about raising energy as a long-term goal? Exercise, healthy diet, staying hydrated, and proper sleeping patterns (often difficult with shift work), are just a few ways in which workers can ensure they have more energy on the job. Caffeine dehydrates the body, and can lead to numerous problems down the road. By developing good water drinking habits, workers will have a better chance of fighting diseases, improving physiological and mental functions, and looking great!
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Sources:
(11 May 2010). Caffeine cuts errors in shift work: U.K. study. CBC News. Retrieved from: http://www.cbc.ca/health/story/2010/05/11/caffeine-shift-work-errors.html#ixzz19i31nlMC.
Andrew Hazard (January 2009). "Caffeine Reality Check." Current Health 32 (5): 12.
Jeffrey Kluger (17 December 2004). "The Buzz on Caffeine." Time 164 (25): 122.
Myoung-Eun Han, Kyu-Hyun Park, Sun-Yong Baek, Bong-Seon Kim, Jae-Bong Kim, Hak-Jin Kim and Sae-Ock Oh (18 May 2007). "Inhibitory effects of caffeine on hippocampal neurogenesis and function". Biochemical and Biophysical Research Communications 356(4): 976-980.
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