Shift work sleep disorder affects around five million people. That’s a lot of people who are going through their day sleep deprived because their job is stopping them from getting the sleep they need. These folk work in a wide range of industries including transport, hospitality, emergency services and nursing. Any job that requires working at night and sleeping during the day can put your at risk of sleep deprivation.
So how does shift work affect our sleep? Those of us who work at night and sleep during the day are working in opposition to their inbuilt circadian rhythm. How does the circadian rhythm work? It is actually a 24 hour clock that is triggered by sunlight & controls our sleep/wake cycles. Melatonin, a sleep inducing hormone, is produced during darkness and is diminished when the sun comes up making us feel wide awake. It doesn’t matter how many hours we’ve been awake for, the prescence or lack of melatonin will control our sleep cycles. Even those who have worked shifts for many years never totally overcome this disruption to their circadian rhythm.
What are health problems associated with shift work? Lack of sleep over the long term can negatively affect our health in many ways. Apart from the constant feelings of tiredness and lack of energy, There is a clear danger from driving a motor vehicle while sleep deprived.Even more serious, our immune system can become depressed exposing us to more risk of diseases such as the flu.
What is the answer then for shift workers? There are ways of coping with this sleep disorder, but you must be organized and make sleep a priority in your life. The two main enemies of sleeping during the day are noise and light. This is why your bedroom has to be the main focus. Make sure your room is as dark as possible by installing the thickest blinds you can find. If noise is a problem, consider moving your bedroom to a quieter part of the house away from family areas. If this is not possible, ask for the co-operation of your family in keeping quiet and invest in a good set of earplugs.
Don’t let your body wake up! Use a pair of dark sunglasses when driving home from work to block out the sunlight. Limit your caffeine intake during the latter part of your shift to prevent restlessness.
Set a sleep routine and stick to it – even on your days off. Ensure your friends and family are aware of your sleep times so you are not disturbed.
Shift work sleep disorder can significantly affect your quality of life. If you find the above advice is not helping, you may have no choice but to find a daytime job. Always make your health and wellbeing your number one priority.
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