Shift Work Sleep Disorder

This is a Circadian Rhythm related sleep disorder. Circadian Rhythm is also known as your sleep/wake cycle that is the 24 hours clock that works internally in your body. This rhythm is cycling between your sleepiness and alertness at regular intervals.

A shift work sleep disorder is associated with insomnia, excessive sleepiness and affects people who work hours extend beyond regular work hours and overlaps with the typical sleep time. There are different kinds of manifestations of shift work sleep disorder depending on shift work schedules like intermittent, permanent, or rotating shifts of work hours.

For most of you, the energy level will dip around the middle of the night between 2 am to 4 am which is the period of deep sleep and post lunch around 1 pm and 3 pm when you generally crave for a post-lunch nap. Although, these periods could vary a bit if you are a Night-owl or a Morning-person.

 It is important for you to get treated if you think you are suffering from Shift work disorder. To find out, here are a few symptoms:

a)You feel drowsy when you are at work or out with your family for social engagements or during your “off-time”.

b)You are often unproductive at work and it is difficult for you to think quickly or make good decisions.

c) It is difficult for you to sleep when you are off your work and are supposed to sleep.

d) You cannot sleep for seven to nine hours at a stretch and often wake up very soon.

e)You have a disturbed sleep and wake up quite a number of times during sleep

f) Feel irritable and moody

g) Your work and sleep schedule has created a lot of trouble in your interpersonal relationships.

Here are a few things you can do to adjust easily:

For night Shifts –

Keep your sleep and wake time same even on the days that you have off. This will help regulate your circadian rhythm, improve the quality of your sleep and will help you be alert during your work hours.

For Rotating Shifts

a)Try to rotate your shift timings clockwise which is shift from a day to an evening to a night shift and not the other way round or without any pattern.

b)When you are about to start a new shift, start adjusting to it gradually. Start three days prior to the new shift date and delay your sleep and wake up time an hour or two each day according to the new schedule.

Some tips to sleep better during the day:

a)Wear dark glasses while you are on your way back home as light has an alerting influence on your circadian rhythm.

b) Use dark light and noise blocking curtains in your bedroom

c)Keep your bedroom as quiet as possible. You can use a white noise machine or a fan to block out sounds too. Try using earplugs as well!

d)Inform your family members about the time when you want to sleep undisturbed. You can also use a ‘do, not disturb-sleeping’ sign on the door

e) Keep the temperature in your bedroom cool.

f) Limit your caffeine consumption as it stays in your body for many hours. Drink caffeine 6-7 hours before you go to sleep.

g)Do not drink alcohol before going to sleep. Alchohol can make you fall asleep but it will make you wake up earlier. You will also have a disturbed sleep eventually with regular consumption.

Sometimes, sleep disorders if left untreated results in other more serious disorders and eventual burnout. If you feel that your sleep problems are not manageable at your personal level, please seek help from a Professional.