Shift work sleep disorder is real and can affect anyone who works the night shift or changes there work shifts often. There are real symptoms with sleep work disorder that can cause problems in your sleep and daily life. Learn about the symptoms and steps you can take to help get over this disorder.
If your job requires you to work the night shift, you could have health risks related to what is known as shift work sleep disorder. Recently, air traffic controllers were in the news because they were falling asleep during their night shifts and it has been reported some of them were suffering from shift work sleep disorder. Could you also be in this situation?
What is Shift Work Sleep Disorder?
Shift Work Sleep Disorder (SWSD) also referred to as night shift sleep disorder is exactly what the name says it is; a disorder that affects a person who works the night shift or rotating shifts.
The night shift is usually defined as someone who has to work during the night at a time when they would normally be sleeping, 10 PM to 6 AM for example, sometimes called the third shift.
Some people actually enjoy working the night shift, it is quieter, less interruptions and usually the big bosses aren’t around. Other people hate working the night shift because it is just unnatural and sleeping during the day can be hard to impossible for many who are used to sleeping at night.
The Symptoms of Shift Work Sleep Disorder
- Insomnia
- Excessive sleepiness
- Lack of energy
- Problem concentrating and brain fog
- Headaches
- Memory problems
- Inability to focus on tasks
These symptoms of shift work sleep disorder can lead to other health problems that can affect a person’s everyday life. Problems such as:
- Increased illnesses and sick leave
- Increased accidents due to the inability to properly concentrate on tasks like driving or operating machinery at work
- More work-related mental errors
- An increase in mood problems such as depression and irritability
Studies shows that shift work sleep disorder not only have short term health risks, but also longer-term health risks.
According to the American Sleep Association, research shows that those working shift work jobs for more than 10 years have a higher health risk of developing heart disease and or gastrointestinal disease. This health risk can be as much as 300% higher than the general population.
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| Lack of sleep does affect memory. Source |
Circadian Rhythm and Sleep
Another problem occurs on shift workers days off. They will try and get back to a normal sleep at night pattern confusing their already mixed up sleep pattern. But what is a shift worker supposed to do, sleep all day on their days off and then stay awake all night with nothing to do.
How to Reduce Shift Work Sleep Disorder Health Problems
Obviously, one way you can cure the problems caused by shift work sleep disorder would be to try and get on the day shift or find a different job.
Unfortunately, in today’s economy, that might not be an option for many people. There are some things you can do to lessen the symptoms of shift work sleep disorder and help you sleep better.
- Limit the amount of caffeine you drink towards the end of your shift and do not drink coffee or caffeine for four hours before you intend to go to sleep.
- Try to stick to a normal routine as much as possible. This means going to sleep and waking up at the same time each work day.
- When you go to sleep, turn off the ringer to your phone. If you need to have the ringer on, tell friends and family of your work and sleep schedule.
- Use a sleep mask to block out the light. Bright sunlight tells our body’s circadian rhythm that you should be awake and not sleeping for seven or eight hours, no matter how tired you are.
 Starting work at sunset. Source |
Eat a Healthy Diet
Lack of sleep or poor sleep can weaken the immune system causing a person to get sick more often. Often times, a person working the night shift will skip a healthy meal while working and eat junk food and drink caffeinated soda pops all night long just to stay awake. This poor diet can lead to all kinds of medical problems and cause shift work sleep disorder symptoms worse.
Eating a healthy diet can help you overcome the problems associated with shift work sleep disorder. Some night shift workers do not feel like eating a big meal as soon as they get home from work at 7 AM; avoid the temptation of eating a sugar-laden doughnut. Make your lunch the healthy and large meal of the day before you go to sleep.
Some, who work the night shift, advise to eat more healthy carbs at lunch and eating more protein at work can help. At night, your meal break is more like a lunch break and for many eating too big a lunch can cause sleepiness.
Eating a light meal with lean protein could help overcome that. Making a protein shake with fruit and having that for your break at work can help and trail mix is also good to munch on instead of going to the candy machine. Taking a high-quality multi-vitamin is also recommended.
Medications for Shift Work Sleep Disorder
Doctors can prescribe medications to help people with shift work sleep disorder stay awake during their shift. Medications like Nuvigil (generic name: Armodafinil) and Provigil (generic name: Modafinil) can ward off sleepiness. Doctors can prescribe medications like Ambien, Lunesta, and Sonata that help you fall asleep.
But some of these medications like Ambien have side effects worse than the original problems from the shift work sleep disorder.
And it is not healthy to take medications to stay awake and then have to take more medications like sleeping pills to help go to sleep. The body can then become very dependent on these medications for a normal sleep and wake cycle even though Provigil is non-habit forming.
Conclusion
If you suffer from shift work disorder, you can talk to your doctor about possible solutions. You can also talk to your employer about changing shifts.
But the symptoms can be serious and if ignored can lead to health and mental problems that can lead to accidents at work and home and increase in illnesses. Eat a healthy diet and try to get as good a sleep as possible.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © 2011-2022 Sam Montana
