How to Combat Shift Work Disorder
Dr. Mary Umlauf, a researcher and expert on sleep, reports that nearly 3.75 million Americans are at risk for shift work disorder (SWD). Shift work disorder occurs when a person works during his/her normal sleep time. Affected individuals have higher absenteeism and more accidents in general. Memory and focus can become impaired along with irritability and depression. Those working nights or on rotating shifts, reportedly have a higher rate of ulcers, insulin resistance, metabolic syndrome and heart disease. Non-pharmaceutical treatment for shift work disorder has been highly successful.
Instructions
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Work fewer night shifts in a row. People become more sleep-deprived if they work several nights in a row rather than just a few. People are more likely to recover if they can limit the number of night shifts and schedule a few days off in between.
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Turn down frequently rotating shifts. If you cannot, it is easier to acclimate with a schedule that goes from day shift to evening to night rather than from night to evening to day. Turn down long commutes that take time away from sleeping.
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Avoid eating snacks before bed, particularly grains and sugars (carbohydrates). This will increase blood sugar, which can inhibit sleep.
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Eat high-protein snacks a few hours before bedtime. This will provide the necessary L-tryptophan needed to produce melatonin (the body's sleep-aid chemical) and serotonin. Eating a small piece of fruit can help the chemical tryptophan get to the brain.
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Toss away the cuppa Joe. Caffeine at the beginning of the shift will help promote alertness. However, consuming caffeine later in the shift may cause trouble falling asleep at home.
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Install bright lights during nighttime hours, which may help to reduce drowsiness and improve wakefulness. Lighted workspace areas need bright lighting to promote alertness when working nights. Circadian rhythm (the body’s internal clock) instructs the brain on sleep and wake times. This rhythm controls the part of the brain that is influenced by light.
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Sleep in complete darkness, a tiny bit of light can disrupt circadian rhythms and the production of melatonin and serotonin. Purchase blackout blinds or heavy curtains to block sunlight when sleeping during the day. If you use the bathroom in the middle of your sleep cycle, install dim lights. Light can interrupt the production of melatonin (the body’s sleep aid chemical) and you may be unable to go back to sleep.
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Also keep the lights dim before going to bed, which makes it easier to fall asleep. Stick to a regular sleep-wake schedule if possible. Eliminate noise and all light from sleeping areas. Use eye masks or earplugs to help with sleep during the day.
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Turn off all electronics right before bed. Remove the television from the bedroom. Electronic toys are also too stimulating for the brain, hence using them right before bed and will increase the length of time you take to fall asleep.
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Tips & Warnings
Talk to a healthcare provider if working at night, early mornings, or rotating shifts and experience either excessive sleepiness or insomnia (difficulty sleeping).
References
- Photo Credit sleeping image by Frenk_Danielle Kaufmann from Fotolia.com
