To navigate through day and night out bodies have a special biological clock or so-called circadian rhythm. This means that there is a natural response to the presence of light that regulates the ability to wake up or go to sleep. Usually, we do not pay much attention to this and just follow this inborn mechanism. However, from 10 to 40% of workers who have night or other irregular shifts, come to experience Shift Work Sleep Disorder. This condition must be diagnosed and treated as it brings different negative consequences and is harmful to health.
What is Shift Work Sleep Disorder (SWSD)
When due to work a person regularly skips normal night sleep, it may lead to this type of sleep disorder. In this case, the body losses the ability to navigate inside its wake-sleep system. This leads to a misbalance in all areas of life and is harmful to overall health.
Symptoms
Two main consequences of this condition include:
- Insomnia. It becomes challenging to fall or stay asleep.
- Hypersomnia. A person feels sleepiness at inappropriate times.
Sometimes one of them is observed or their combination is also possible. Furthermore, other unpleasant symptoms are as follows:
- difficulties with concentration;
- a constant feeling of exhaustion;
- not refreshing sleep;
- depression or mood swings;
- changes in appetite.
- They are not very special and can go unnoticed for some time.
Impact on health
Altogether, the body does not get enough rest and this causes troubles in different systems and organs. Overall performance becomes worse and the quality of life decreases.
Without proper treatment, this condition may result in other serious illnesses.
How SWSD is Diagnosed
To distinguish this condition from other sleep disorders, one should visit the doctor:
- The specialist will discover all the details about sleep patterns. He will need all the information about sleeping habits, quality and quantity of sleep, medications that are taken regularly, etc.
- The patients may be asked to compile a sleep diary for at least one week. This helps to clearly understand the dominating patterns.
- A sleep study may be conducted in the hospital overnight. During this investigation, special tools control sleep quality and disturbances.
The diagnosis is made according to all obtained results.
How to Treat Shift Work Sleep Disorder
To overcome this condition, one needs a whole set of actions including:
- Change the work schedule to minimize the quantity of night shifts or plan them with enough rest periods in between.
- Create a healthy sleep routine and conditions at home.
- Add melatonin supplements to improve the quality of sleep.
- Ask a doctor for sleep medications in case of insomnia and wakening agents in case of hypersomnia.
Medical Treatments for SWSD
Those who need to restore a proper night’s sleep should take melatonin supplements or hypnotics according to the recommendation of the physician. However, such treatment becomes possible if no night shifts are planned.
If the working schedule stays the same, one may be prescribed so-called wake-promoting agents. They help to stay alert even without enough sleep.
Modafinil (Provigil)
This medicine claims not to cause addiction and side effects. It improves sleep and helps to cope with sleepiness in the mornings. In addition, it revealed potency in memory improvement.
Armodafinil (Nuvigil)
This one is an analog of the Modafinil. It has the same action and helps to stay more active and alert during the day. However, it does not replace proper sleep, so it cannot be taken on a daily basis for a long time.
Strategies for Coping with SWSD
A big set of strategies is related to lifestyle. One should balance night and day activities as much as possible and create a healthy environment for both rest and work.
Consistent sleep schedule
First and foremost, one has to create a sleep schedule and stick to it:
- When you are not at work, wake up and go to bed at the same time.
- Take rest periods of at least 48 hours between night shifts if possible.
- Take a nap before a night shift.
- Create a set of rituals for going to bed and implement it into your routine.
In addition, investigate how many hours of sleep you need every day. Find out the number that feels good and try to get these hours whenever possible.
Sleep-friendly environment
While at work you should have activating conditions with enough light and fresh air, your bedroom must become a perfect place for sleeping. For this:
- Take out all the gadgets and screens from the bedroom.
- Hang the curtains that will create darkness whenever it is needed.
- Use earplugs and ask the members of your family to be quiet while you are sleeping.
- Utilize the resources of white noise to create a healthy environment for sleep.
A comfortable bed, mattress and linens are also important parts that will guarantee not only the quality but also your satisfaction of sleep.
Foods to include or avoid
The main attention should be paid to drinks such as caffeine-containing and alcoholic beverages. Both these categories influence the brainwork and central nervous system and disturb sleep.
Therefore, limit the intake of caffeine-containing drinks such as tea and coffee, especially before bedtime. The same goes for alcohol. Even if the small dose makes you feel sleepy, the quality of such sleep is poor and you will wake up soon without feeling of refreshment.
As for an overall diet, consume as many fruits and vegetables as you can, stick to healthy fats and avoid too much sugar. These usual recommendations are good for everyone and contribute to health.
Cognitive-behavioral therapy
If described above lifestyle changes and medicines are not enough to obtain the result and create healthy sleep patterns, the help of a professional psychologist may be beneficial. Sleep disorders are sometimes related to some disturbance of brainwork or other negative emotional conditions. Therefore, one may need to work on them and decrease the tension to get proper sleep.
Summary
If you have any issues related to sleep do not neglect them. Proper sleep is more than important for our health and disorders in this area never go unnoticed. The earlier the treatment starts the better the results. Therefore, take care of your sleep and stay healthy even if you have to work at night.
FAQ
Which medication is indicated to treat shift work sleep disorder?
To stay alert and active when needed such medicines as Modafinil (Provagil) and Armodafinil (Nuvigil) are prescribed. The quality of sleep is improved by melatonin. In case of severe insomnia, hypnotics and sedative medicines are recommended.
What are the symptoms of work shift disorder?
A person may experience insomnia or hypersomnia. In addition, there is a lack of energy and concentration, constant fatigue, depression, abrupt mood swings, etc.
How do you get diagnosed with shift work sleep disorder?
One should visit a doctor, answer the questionnaire on sleep quality and compile a sleep diary. Furthermore, a special investigation may be prescribed to discover the patterns of sleep.
How do I overcome shift work sleep?
One has to change lifestyle and create a proper environment to get enough sleep even if night shifts persist. A set of special medicines will be prescribed by the doctor if needed.