How to Control Shift Work Sleep Disorder?

Shift work sleep disorder occurs in people who rotate their shifts frequently or work at night.

Shift workers try t o sleep when the rest of the world is waking up and works when the rest of the world is sleeping.

If you are a shift worker, you do not sleep in the traditional night hours and your body’s circadian rhythm will be disturbed.

If your body’s circadian rhythm is changed, it may cause difficulty in adjusting to new time schedules resulting in shift work sleep disorder.

Shift workers with short rotation are the worst affected and they have to change their sleeping patterns and schedules for every few days.

People with shift work experience insomnia [Causes of Insomnia], excessive sleepiness, lethargy, headaches and difficulty concentrating. These symptoms can lead to reduced productivity and increased sickness.

The shift work sleep disorder is commonly found in people who work between night ten to morning six. So, people with shift work often sleep at work area and they are twice likely to have work related accidents.

Controlling shift work sleep disorder:

• You have to make the sleep schedule a top priority.
• Average sleep of eight to nine hours is necessary for people who are doing shift work and proper amount of sleep is very important for shift workers.
• Create a strict schedule for sleep and work to prepare for your body for a peaceful sleep.
• Wear dark sunglasses when returning home from work.
• Follow regular bedtime rituals and go to sleep as soon as possible after work.
• Take help from your family members to keep the environment peaceful when you go to sleep.
• You have to avoid caffeine and other stimulants before your sleep schedule. [Sleep and Caffeine]
• Drinking alcohol does not help in improving sleep. You may sleep in the beginning but awaken at mid night. Avoid alcohol as it is a sedative.
• Try to avoid shifting schedules.
• Use heavy blinds and curtains in your bedroom to keep light out of the room.
• Keep your bedroom neat and peaceful so that the bedroom environment promotes better quality of sleep.
• Use sleep mask and ear plugs when you are going to sleep because as it will be daytime, everyone will be doing their works talking loudly.
• Sleeping pills are for only temporary relief, so don’t addict to sleeping pills.
• Avoid rotating shifts more than once a week.
• Get more sleep on your days off.
• Avoid extended work hours as it may put excessive overtime.
• When you are working in night shift, it is important that bright working environment should be present to make your body feel as daytime.