What Is Shift Work Sleep Disorder? How To Prevent It?

Shift Work Sleep Disorder (SWSD) is a sleep condition that primarily affects those who work outside of the standard 9 a.m. to 5 p.m. workday. Most people’s internal body clocks, or circadian rhythms, are disrupted by shift work patterns. SWSD makes it difficult to transition to a new sleep/wake schedule, causing substantial problems falling asleep, staying awake, and sleeping when you want to. In the United States, about one-fifth of the full-time workforce is involved in some type of shift employment. Excessive tiredness, a lack of refreshing sleep, and drowsiness are all symptoms. These symptoms might have an impact on both professional and personal life.

Shift workers in the United States operate in a wide range of occupations. They are as follows:

• Factory work
• Transportation (airlines, buses, etc.)
• Journalism
• Police/security
• Fire-fighters
• Paramedics
• Healthcare (nurses, doctors, etc.)
• Janitorial/office cleaning
• Hospitality/entertainment (hotels, casinos, etc.)
• Military
• Air traffic control
• Weather forecast

Symptoms of Shift Work Sleep Disorder (SWSD)

Sleep problems and excessive drowsiness are the two most prevalent symptoms of SWSD. Insomnia, difficulties concentrating, headaches or a lack of energy, melancholy or moodiness, lack of alertness, high body temperature, excessive hunger, and hormone level fluctuations are some of the other symptoms associated with SWSD. Relationship problems can also arise as a result.

SWSD isn’t a problem for every shift worker. SWSD affects between 10% and 40% of shift workers, according to estimates. Consult your doctor if you’re a shift worker who’s suffering from any of these symptoms.

Shift Work and Circadian Rhythm

Circadian rhythms are an important aspect of our physiology. In fact, the World Health Organization (WHO) categorized any disruption to them as a carcinogen (a substance capable of causing cancer in living tissue) in 2007. But what are circadian rhythms, exactly?

Circadian rhythms are the physical, mental, and behavioral patterns of all humans (and most other living things) that follow a roughly 24-hour cycle and are regulated by tiny nuclei in the center of the brain. Sleeping, awakening, digestion, hormone production, cell regeneration, body temperature, blood pressure, pulse, and other processes are all affected by these patterns, which are predominantly influenced by light and darkness in our surroundings.

High levels of activity during the day and low levels of activity at night are regulated by normal circadian rhythms. When shift workers switch back and forth between this typical condition, their bodies become out of sync and struggle to adapt, causing exhaustion, confusion, and other major health issues.

Shift Work Sleep Disorder and Its Consequences

Chronic sleep deprivation is risky since it increases your chances of falling asleep at the wheel or making mistakes at work. It can have an influence on your health, particularly your heart and digestive system. It can also raise your cancer risk. Older workers and female workers are at a higher risk of sleep deprivation. As a result, the symptoms of SWSD should not be dismissed. When not controlled effectively, it can lead to accidents both on and off the job.

The main risks in a nutshell are:

• Accidents and blunders at work
• Irritability or a change in mood
• Poor coping abilities and a lack of social interaction
• Complaints about one’s health, such as gastrointestinal, cardiovascular, and metabolic issues
• Dependency on drugs and alcohol

How to Handle It

Shift workers often get one to four hours less sleep than non-shift workers. Every day, you should receive at least seven to nine hours of sleep.

Shift employees must be willing to prioritize sleep. Even if it is daylight outside, people who work shifts different than the 9 a.m. to 5 p.m. pattern may need to prepare for sleep. This can be accomplished in a variety of ways:

• Keep morning sunlight from activating the internal “daytime clock” by limiting light exposure on the walk home from night shift employment.
• Even on weekends and days off from work, stick to night-time rituals and attempt to maintain a regular sleep schedule.
• At home, use the help of family and friends to establish a sleep environment that is calm, dark, and peaceful.
• Ask family members to put on headphones to listen to music or watch TV.
• Encourage your family members to refrain from vacuuming, dishwashing, and other loud tasks while you sleep.
• Put a “Do Not Disturb” sign on the front door so that visitors and delivery personnel don’t knock or ring the doorbell.

Keep a sleep record to help you identify the issue and track its evolution over time. Reduce the number of consecutive night shifts if possible. Night shift workers should limit their night shifts to five or fewer per week, with days off in between. 12-hour shift workers should work no more than four shifts in a row.

If possible, take more than 48 hours off after a succession of night shifts. Extensive work hours should be avoided. Working lengthy shifts and putting in a lot of overtime is not a good idea. Make sure you get enough sleep and spend time with your family and friends. Avoid long commutes, which might rob you of sleep time. Avoid rotating shifts as much as possible. It’s more difficult to deal with rotating shifts than it is to work the same shift for a longer period of time.

Some Other Tips to Evolve a Sleep/Work Method

• Get enough sleep on days off. Practice good sleep hygiene by planning and arranging a sleep schedule and by avoiding caffeine, alcohol, and nicotine. Do not start a night shift with sleep deprivation.
• Plan a nap before or during the night shift. Naps can improve alertness in night shift workers.
• Avoid drowsy driving. If you’re too sleepy to drive home from your shift, take a power nap first, or find an alternative ride home.
• Sleep aids at times can be prescribed if difficulty sleeping persists despite following the above measures.
• Appropriate light exposure during the early part of the shift can improve alertness during the shift.
• Last but not least choose a sleep-friendly mattress

Invest in a Sleep-friendly Mattress

Choosing the correct mattress is essential for a relaxing sleeping environment and uninterrupted sleep. Choosing the finest mattress for sleep disorders entails selecting the proper material to relieve pressure points such as the hips, shoulders, knees, and head. Breathable materials would address this problem by regulating temperature and minimizing overheating. Mattresses affect a person’s body temperature and temperature changes can disrupt sleep.

The Last Words 

Shift work sleep problem might make you feel as if you’re coming down with flu due to excessive tiredness. It may take some time for your internal body clock and body to acclimatize to the change. As you aren’t getting enough sunlight on your skin, a multivitamin supplement, coupled with vitamin D, may be beneficial. To alleviate sleep disorder symptoms, it’s critical to nourish your body with a regular nutritious food plan, get some fresh air, and drink more water.