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Shift work sleep disorder, commonly referred to as shift work disorder, is a condition that mostly affects people whose professions require them to work overnight, early morning or on a rotating schedule.
These conditions may make it difficult for them to fall asleep or stay up all night at the office. Normal sleep loss is significant. An individual with a shift work disorder typically misses one to four hours of sleep every night.
Any shift that's not between the hours of 6 am and 7 pm is considered shift work. According to recent estimates, one in five employees may have shift work sleep disorder.
What is shift work sleep disorder?
A circadian rhythm sleep disturbance is what shift work sleep disorder is defined as.
The discrepancy between the body and circadian rhythm that controls the sleep-wake cycle defines this group of medical diseases. Additional circadian rhythm sleep disorders include jet lag, advanced and delayed sleep-wake phase disorders and irregular sleep-wake rhythm disorders.
Natural light and darkness play a big role in regulating circadian rhythm. The retinas in the eyes detect sunshine throughout the day, telling the brain to release chemicals like cortisol to keep you awake and energized. The brain creates the hormone melatonin, which promotes feelings of relaxation and sleepiness when the sun sets and the light dims.
People are affected by shift work disorders in many ways. Someone who works an evening shift, for instance, might not exhibit the same symptoms as someone who works an early morning one.
Each patient also experiences daytime performance impairments to varying degrees. It may take some time for some people to adjust to working at night and napping during the day. External factors like marriage, family and social demands might exacerbate shift work sleep disorder-related sleep loss.
Making lifestyle and behavioral changes occasionally enables people to go to sleep when their circadian rhythms would otherwise prevent it.
To reduce the symptoms of shift work disorder, try changing your lifestyle and behavior as follows:
1) Create a conducive environment
Create a room that blocks out light and noise if you prefer to sleep during the day. When you need to sleep, use face masks or dark curtains, and ask household members to be quiet.
2) Observe a schedule
Strive to establish and adhere to a sleep routine for your shift, even on your days off. That aids in telling your body when to go to sleep (even if that time doesn't coincide with when most others around you want to sleep).
3) Taking naps
Take a snooze before or during the shift break to get some extra rest. Move slowly. If you work rotating shifts, you should gradually alter your sleep patterns before a schedule change by putting off your bedtime and wake-up time by one to two hours each day.
4) Use caffeine with caution
Avoid consuming coffee right before bed. It can assist in keeping you awake throughout the first part of your shift, but if you drink it right before bedtime, it can keep you up too.
5) Exercise
Be careful not to exercise too close to when you intend to go to bed. Frequent exercise can aid in the promotion of healthy sleep, though.
How is shift work sleep disorder treated?
Some people may use sleep aids, despite the fact that lifestyle modifications are the most crucial element of healthy sleep. Some workers have discovered that melatonin significantly enhances sleep, and it's thought to be safe.
Nevertheless, hypnotics and sedatives should only be taken in small doses and for brief periods. Examples include eszopiclone (lunesta) and zolpidem (ambien), which your doctor may prescribe.
The U.S. Food and Drug Administration has approved (odafinil (provigil) as a wake-promoting medication with limited potential for misuse. It has been demonstrated to enhance sleep and minimize grogginess in the morning.
Modafinil has also been demonstrated in clinical studies to lessen long-term memory impairment while enhancing memory learning.
Excessive drowsiness while working at night and sleeplessness when attempting to sleep during the day are symptoms of shift work sleep disorder. See your doctor if you have any severe symptoms like headaches, fatigue or difficulties concentrating.
The proportion of Americans who work unusual shift schedules is rising. Non-traditional work times aren't expected o disappear given the current workforce and technological advancements. However, you can get the finest possible sleep during your free time by altering your lifestyle and utilizing sleep aids. Shift work sleep Ddsorder is manageable with the right help.
Janvi Kapur is a counselor with a Master's degree in applied psychology with a specialization in clinical psychology.
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