Do you work nights? If you are having trouble sleeping when you're off, you might be suffering from shift work sleep disorder!
Many people that work during the night suffer from "shift work sleep disorder", also known as SWSD. This disorder affects about one quarter of the approximately 20 million people who do shift work. People affected by shift work sleep disorder are employed in many types of jobs. These include large numbers of workers in industries such as transportation, manufacturing, mining, power, health care, and emergency services including police and firefighters and EMTs. Many of these industries operate around the clock and many various shift schedules exist.
Working a shift job forces your body to function outside of it's natural circadian rhythm. Shift workers circadian rhythms never become fully adjusted to their hours. No matter how long a person works at night, when they are greeted by the morning sunlight a signal is sent to their brain saying it is time to wake up. A person suffering from this sleep disorder lives in a state of constant circadian disruption.
There are several coping strategies for people with shift work sleep disorder. The most important thing to remember when coping with the challenges of shift work is recognizing the importance of sleep and making it a priority.
Sleeping during the daytime can be very difficult for some people. Besides going against the body's natural circadian rhythm, there are also the sunlight and the everyday life of the rest of the world, most of which is awake. Many people with this sleep disorder move their bedroom to an isolated place in the house and try to make the room as quiet and dark as possible.
It is best to try to avoid as much of the morning sunlight as possible if you plan to go to sleep right after your night shift. Wear sunglasses on the way home and try not to stop for gas or groceries. The more sunlight you are exposed to, the more likely you are going to have a difficult time falling asleep.
Another coping technique is to develop a sleep strategy. It is very important to set a specific time to sleep. Many people that suffer from shift work sleep disorder find it is best to follow the same sleep routine even on the days they are off from work. It is essential that family and friends know not to bother you during your sleep time unless it is an emergency.
Generally, shift workers are chronically sleep deprived. Scheduling naps at specific times can be a great help in dealing with the sleep disorder that accompanies shift work.
People with this sleep disorder should limit the amount of caffeine during the later part of their shift. Some people establish a caffeine cutoff time, after that they drink juice or water.
The use of sleeping pills for shift workers can develop into a dependency on them. Taking sleeping pills on a daily basis can lead to other health problems.
Not everyone is able to tolerate working during the night. The constant battle with this sleep disorder may cause some people to find a different job. After trying some of the coping techniques and solutions above, if you're still having trouble establishing a healthy sleep pattern, you may want to consider a different occupation as well.
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