How to Cope with a Shift Work Sleep Disorder
If you find that you cannot work for the number of hours you used to, or if the price of doing shift work is finally starting to have an effect your health, you could be experiencing shift work sleep disorder or SWSD. This complaint may mean that you are increasingly drowsy through the day but unable to sleep while struggling to keep yourself from falling asleep on the job when working the night shift. Here are several things that you can do in order to treat the symptoms.
One of the initial things you will want to do is change your work schedule. When you are working at night, you are confusing your body’s natural circadian rhythm, which will make you even more sluggish and crusty. Circadian rhythm is the body’s inner biological clock, which regulates sleep and awake times. Working the night shift is asking your body to work when it wants to sleep and vice versa. This is evidently not the normal way of resting, so, if possible, speak to your supervisor about your complaint so that you can receive as much nocturnal sleep as possible.
Here are some sleep strategies for shift workers that you may like to try. If you cannot change your working schedule, there are several other actions you can take to minimise the effects on your body. When you are working, avoid drinking the likes of tea, coffee and other caffeinated drinks to keep yourself awake. Even though the caffeine can act as a stimulus to some people, the effects are short lived and you will in all probability feel even more tired and groggy after the original buzz has worn off. Caffeine in addition dries out the airways, which could contribute to sleep apnea syndrome and snoring when you eventually try getting some sleep. As an substitute, try to drink natural fruit crushes or even plain water. In addition, ask your doctor about any natural supplements you could take while working to keep yourself alert.
Shift work sleep disorder may additionally mean that you are sleepy-eyed during the day, even if you use this time for rest before your work shift. If you have narcolepsy, which is believed to be caused by the brains inability to adjust to natural sleep wake cycles, you may find that you are doing things without remembering, or having vivid daydreams while you are not in sleep mode. Your body may also be in a slight state of paralysis when you are trying to awaken, which is an indication that shift work sleep disorder may be your problem.
If your sleep problems are ongoing, you should pay a visit to your physician, who may ask you to keep a sleep diary, and to jot down any patterns that you see or experience when you are feeling drowsy. You will also need to keep yourself on a normal sleep schedule, so that your body will develop a rhythm for resting. In some cases, medications such as Ritalin may be prescribed. If you consider this might be your better alternative, talk to your doctor about the recommended dosage for you, based upon the severity of your symptoms. Keep in mind that stimulant drugs do have side effects, so if you find that your blood pressure goes up or you are more short-tempered, you may need to find other options for treating your shift work sleep disorder.
Tags: circadian rhythm, insomnia, melatonin, night shift, shift work, shift work sleep disorder, shift workers, sleep disorder, sleep disorders, sleep patterns