Shift work has become integral to the 24-hour society that prevails today. Although this form of flexible duty arrangement is essential for fulfilling varied business demands, a price must always be paid—technology at its expense here: the quality of sleep. For most shift workers, nights without sleep are only too well known and accompany all the attendant troubles. The difference would be enormous if proper measures were taken to improve the sleep patterns of shift workers. Many shift workers use CPAP supplies to get deeper sleep when they can take more than 7 hours to sleep. Sleep apnea is often diagnosed with a home sleep test covered by most medical insurance. A sleep doctor then reviews the sleep test and gives the recommended treatment. 

Nature of Shift Work

Work is usually done away from and brought back to at odd 9 to 5 hours and often done at evening or night shift in particular institutions or rotating shifts. Thus, shift workers de-synchronize their internal natural circadian rhythms, which are personal biological clocks that automatically regulate all sleep-wake cycles, hormone production, and other functions of the body. This often leads to the tendency to resist insomnia and other forms of sleep disorders amongst shift workers.

Effects of Shift Work on Sleep

Most shift work faces the dilemma of ensuring that the workers get quality sleep in the required amounts, as shown below:

Circadian Disturbance: A human being’s natural biological clock is supposed to be operated as per the day and night cycle. Once the body gets accustomed to this odd sleep/wake cycle, its inner clock goes haywire. Thus, in cases where the worker finds it challenging to sleep or continue his sleep over the night.

Another challenge the shift workers face is their sleep environment, which could be better when they sleep during the day. Some disturbances around them, which always engage in too much sunshine and other noise, confuse their ability to sleep.

Social and family obligations: Most shift workers alienate themselves from their societies and families. Sometimes, the disturbance of a shift might even lead to missing a family function or an important event. This kind of social alienation increases stress and anxiety, which further complicates sleep disorders.

Lifestyle Contributory Factors: Poor sleep hygiene, low exercise, and some shift worker habits can worsen poor sleep.

Insomnia and the Shift Worker

The presentations of insomnia in shift workers are the same for the onset and maintenance of insomnia. These include the following: inability to fall asleep shortly after a shift; poor quality of sleep, which is described as recurrent nighttime awakening, waking up during the night much earlier than intended, and inability to return to sleep during that time; and waking in the morning not feeling rested.

Indeed, the effects of sleepless nights could be pretty dramatic; generally, shift workers suffer from a phenomenon known as sleep deprivation; its symptoms range from more severe degrees of tiredness to reduced alertness and even intellectual ability. They also tend to increase the risks of accidents. Besides, chronic insomnia is associated with mental disorders like anxiety and depression, which makes such cycles rather challenging to break.

How to Sleep Better

If you stayed awake last night worrying about shift work nightmares, that’s too bad since it’s already too late; however, the good news is that most of these habits make a huge difference between miserable and wonderful sleep – and also a great defense against insomnia. Here are some strategies that do just that:

Good Sleep Hygiene

Sleep hygiene is vital for most of us, but it is even more essential for shift workers. Just look through these practices:

Set up a sleep schedule: You may have heard something about going to bed and waking up at approximately the same time each day. Such a rhythm might help your inner clock as well.

Reduction in light exposure: Limit your exposure to light after working at night. During the day, you must wear sunglasses to reduce illumination exposure. Your sleeping room must be equipped with blackout curtains, and you should sleep in darkness.

Set a Bedtime Routine: Try to achieve some things before you sleep that would help you relax, such as free time to read, bath, or relaxation techniques. The message goes to your body that it is time to relax.

Optimizing Sleep Environment

A Comfortable environment is the difference between a good night’s sleep and a stormy night’s sleep.

Dark: Try to make your room utterly dark. You can also employ black curtains, a sleep mask, or eye shades to prevent unwanted rays from entering your eyes.

Noise Dampening: Use earplugs or a white noise machine that can later limit the noises you’ve heard today. It may be coming from outside your house, or it’s just because of the activity inside your home’s walls.

Cozy: Take care of yourselves with the finest mattresses and pillows available. A comfortable resting place may increase your chances of falling into and remaining asleep more than many other things.

Food and drink/alcohol/caffeine consumption

What you eat is probably interfering with your sleep:

Gradually taper out caffeine: Obedience to all caffeinated drinks, preferably at least several hours before you sleep. Ironically, caffeine is eventually excreted from the body for hours after being consumed and put into the system. Then, paradoxically, it interferes with one’s sleep. Healthy diet: Prepare lightly healthy meals a few hours before sleep time. Heavier food and drinks bring about discomforts that interfere with your sleeping time.

Hydration: Hydration is essential but should be controlled close to sleeping to avoid constant nighttime movements.

Stress and Anxiety Management

Working a shift increases the levels of stress that would later tend to perpetuate insomnia. Most of the practices that can be used in the management of stress include the following:

Mindfulness and Meditation: Be mindful and practice meditative or deep breathing exercises. These are said to reduce anxiety and improve sleep.

Physical Exercise: This will also contribute to quality sleep and reduce stress. Do this a few hours before bedtime, though, as vigorous exercise an hour before bedtime could be stimulating.

Social Relationships: Purposefully be intentional about keeping your social relationships as offbeat as your schedule might be. Friends and family will go a long way in countering loneliness from napping.

        1. Napping

Another good shift-work tactic is napping, such as a post-night or pre-long shift nap. These ‘ultrashort’ naps take only 20-30 minutes. Peak alertness and performance occur with no sleep inertia, a dizzy feeling some experience when waking up from a longer nap.

        2. See a Doctor

If the methods named above do not work to control sleep, perhaps it is time to visit a health professional seeking professional counseling or guidance that specifically administers proper counseling, checks the possible existence of underlying conditions, and hence corrects the appropriate treatment options like CBTI or prescription drugs for some instances.

Conclusion

Perhaps sleep deprivation is the most urgent problem among those with which the current generation has to deal due to shift work, but it shall by no means be allowed to become the controller of your life. You may know what factors are involved and, thus, implement a working plan that could improve the quality of your sleep and, by implication, the general quality of your being. So, read through the variables of sleep hygiene: optimizing the sleep environment, managing stress levels, and a more thoughtful approach toward foods. Remember, health must be the top priority, and finding a balance between work and rest works wonders in these fast times with shift work. Holding on to it while controlling sleep, one may be more wakeful, alert, and focused to face each shift with new energy.

Medical Disclaimer: This content is for informational purposes only and is not intended as medical advice, nor does it replace professional medical expertise or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional.

Published by: Holy Minoza