Shift Work Sleep Disorder
What is shift work sleep disorder (SWSD)?
SWSD is a sleep disorder that affects people who frequently rotate
shifts or work at night. Schedules of these people go against the body’s
natural Circadian rhythm, and individuals have difficulty adjusting to
the different sleep and wake schedule. SWSD consists of a constant or
recurrent pattern of sleep interruption that results in insomnia or
excessive sleepiness. This disorder is common in people who work
non-traditional hours, usually between 10:00 p.m. and 6:00 a.m.
What are the symptoms of SWSD?
The most common symptoms of SWSD are insomnia and excessive sleepiness.
Other symptoms of SWSD include:
- Difficulty concentrating
- Headaches
- Lack of energy
Not every shift worker suffers from SWSD. However, if you are a shift worker and experience any of these symptoms, you should talk to your doctor.
What are the consequences of SWSD?
Consequences of SWSD include:
- Increased accidents
- Increased work-related errors
- Increased sick leave
- Increased irritability, mood problems, etc.
How can I deal with SWSD?
Shift workers must be willing to make sleep a priority. People who work
shifts other than a 9:00 a.m. to 5:00 p.m. routine might have to prepare
for sleep even though it might be daylight outside. Prepare your body
and mind for sleep. Minimize exposure to light on your way home from
work if you are on the night shift to keep morning sunlight from
activating your internal "daytime clock." Follow bedtime rituals and try
to keep a regular sleep schedule - even on weekends. Go to sleep as soon
as possible after work. It is important to get at least 7 to 8 hours of
sleep every day.
At home, ask family and friends to help create a quiet
and peaceful setting during your sleep time. Have family members wear
headphones to listen to music or watch TV. Encourage people in the
household to avoid vacuuming, dish washing, and other noisy activities
during your sleep time. Put a "Do Not Disturb" sign on the front door so
that delivery people and friends will not knock or ring the doorbell.
Some general guidelines for decreasing the effects of SWSD
- Decrease the number of night shifts worked in a row. Shift
workers working the night shift sleep less than day workers and
become progressively more sleep-deprived over several days. You are
more likely to recover from sleep deprivation if you can limit your
number of third shifts to five or less, with days off in between. If
you work a 12-hour shift, you should limit work to four shifts in a
row. After a string of night shifts, you should have more than 48
hours off, if possible.
- Avoid extended work hours. Avoid working prolonged shifts and
putting in excessive overtime. Make sure you have time to sleep and
participate in family and social activities.
- Avoid long commutes, which can take time away from sleeping.
- Avoid frequently rotating shifts. It is more difficult to deal
with rotating shifts than it is to work the same shift for a longer period of time.
- Get enough sleep on your 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.
- Caffeine and prescription wake promoting drug such as modafinil
(Provigil®) have some role in promoting wakefulness
during work hours. But the best strategy is to get adequate sleep.
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