Shift Work Sleep Disorder

Shift Work Sleep Disorder Shift work sleep disorder is a common problem for people who work night shifts, and is characterized by difficulty sleeping, staying awake or remaining alert during shifts. People suffering from this disorder also experience an inability to feel rested after sleep, combined with additional bouts of sleep interruption that can lead to insomnia or excessive sleepiness. Shift work sleep disorder may also become a problem for people who work frequent rotating shifts, consisting of some day shifts and some night shifts. Common Shift Work Sleep Disorder Symptoms Insomnia Excessive sleepiness Increased stress levels Decreased immunity to illness and disease Trouble concentrating Headaches Lack of energy Irritability and other mood-related problems What are the Causes of Shift Work Sleep Disorder Circadian Rhythm One of the most significant causes of shift work sleep disorder is the disruption of the body-regulated 24-hour internal clock, or circadian rhythm. Daylight signals the body to be active during the day and rest at night, therefore, it can be difficult for some people to adjust to the different sleep and wake schedules of late night shifts. Melatonin While doctors are not exactly sure about its association with shift work sleep disorder, many believe that melatonin, a hormone found in the body that helps regulate sleeping and waking cycles, plays an important role. Melatonin makes you sleepy. It responds to light and during the day the body produces less melatonin in an effort to keep the body awake and alert. Most melatonin is produced at night. Because night workers sleep during daylight hours, they produce less melatonin and may have trouble getting quality sleep. Shift Work Sleep Disorder Treatment As a form of shift work sleep disorder treatment, a doctor may prescribe sleeping pills. Over-the-counter supplements are also available, including melatonin supplements that can help you stay awake and alert during your shift. Phototherapy, or light treatment, may also prove beneficial when administered before work. While the best way to treat shift work sleep disorder is switching to a regular work schedule, there are some ways to help minimize symptoms by preparing the body and mind for sleep during the day: Keep your sleep environment dark and quiet. Use black out drapes or an eye mask, covering bright digital devices with a towel. Use earplugs to block disruptive sounds. Wear dark wraparound glasses when you drive home to counter the body’s response to light and get it ready to sleep Keep the temperature at about 65 degrees so that it is not too hot or too cold to sleep Follow bedtime rituals and try to keep a regular schedule, even on weekends Sleep as soon as possible after work Get at least 7 to 8 hours sleep Decrease the number of night shifts you work in a row, limiting yourself to four 12-hour shifts in a row with 48 hours off in between Avoid excess overtime Eat healthy Get plenty of exercise Avoid alcohol, nicotine and caffeine, especially in the hours leading up to bedtime. Also, be sure to speak to your doctor if these symptoms persist, as you may have a different sleeping disorder such as insomnia. Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.