{"id":6456,"date":"2020-06-05T11:09:43","date_gmt":"2020-06-05T09:09:43","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=6456"},"modified":"2020-06-23T13:07:17","modified_gmt":"2020-06-23T11:07:17","slug":"shift-work-sleep-disorder","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/shift-work-sleep-disorder\/","title":{"rendered":"Shift Work Sleep Disorder: Symptoms and Treatment"},"content":{"rendered":"
Shift work causes a conflict between the body\u2019s biological clock and its surrounding environment. This is a double-edged sword that leads to drowsiness at work and insufficient sleep or even no sleep at all when it\u2019s time to rest.<\/span><\/p>\n The so-called <\/span>shift work sleep disorder<\/span> is common among workers like doctors, police officers, firefighters, pharmacists, people in the manufacturing sector, security guards, etc. Although shift work has some adverse effects on sleep, you can\u2019t necessarily get up and leave your job tomorrow. Therefore, it would be beneficial to remember some tips to better deal with <\/span>shift work disorder symptoms<\/span> and therefore get healthier sleep\u2014even when you have to work overnight.<\/span><\/p>\n It\u2019s no secret that shift work can affect your physical and emotional state. For example, as time goes by, the hobbies you once enjoyed become a distant memory as you wait for \u201cmore free time.\u201d Read on to better understand this condition and to learn how to manage it.<\/span><\/p>\n Many people work night shifts, with no option but to sleep during the day when everyone else is at work. However, people don\u2019t choose this schedule on their own\u2014they work these positions because they get some benefits for doing so or simply because their profession requires it.\u00a0<\/span><\/p>\n However, the human body is adapted to a 24-hour rhythm of vital functions, also known as the <\/span>circadian rhythm<\/span>. Hardly anyone can outsmart their biological clock, though it may be tricked for a brief period. In the case of a <\/span>night shift sleep disorder<\/span>, the biological regime becomes disrupted, which leads to a decrease in body temperature. This also explains why we feel cold when we\u2019re sleep deprived. A common manifestation of lack of sleep is excessive hunger, which is explained by the body trying to recover its wasted energy.<\/span><\/p>\n Usually at night, the body has decreased physiological activation and performance. However, <\/span>shift work and<\/span> the <\/span>sleep<\/span> habits that come with it produce new conditions that are in complete contradiction with the body\u2019s circadian rhythm. Even with prolonged alternating shifts, it\u2019s been found that the body fails to fully adapt and \u201creverse\u201d its circadian rhythm, meaning the biological clock can\u2019t synchronize with the new sleep-wake pattern.<\/span><\/p>\n Similar complaints to the <\/span>shift work disorder<\/span> can also be observed when you travel and cross more than two time zones. This condition, <\/span>jet-lag<\/span>, only temporarily confuses the biological clock. In this case, however, the body can synchronize its habits of sleeping, eating, etc., to the natural regulator of our biological regime, i.e., natural light. However, this is not the case with shift work. The latter represents a constant challenge to the body\u2019s adaptive capacity.<\/span><\/p>\n Shift work is generally unfavorable for your sleep and health because it interferes with your natural biological rhythm. In this way, even though you\u2019re awake at night, your body is still pushing you to sleep. Despite what many people say to the contrary, the night shift experience cannot help you learn how to overcome your lack of sleep and develop resilience. The truth is that the more extended night shifts you experience, the greater your risk of health complications.<\/span><\/p>\n Because it\u2019s associated with insufficient <\/span>sleep,<\/span> work shift disorder<\/span> increases the risk of developing cardiovascular diseases, gastrointestinal disorders (including acids and ulcers), or a weakening of the immune system.<\/span><\/p>\n The cardiovascular risk is thought to also be augmented by smoking, nutrition changes, and stress. Meanwhile, the typical gastrointestinal symptoms are the result of irregular nutrition (often from eating quickly and intermittently); the consumption of cold, dry, spicy, <\/span>fried, or rich-in-fats food<\/span>; and the increased use of coffee and tea.<\/span><\/p>\n Various studies<\/span><\/a> indicate that <\/span>shift sleep disorder<\/span> can also increase the risk of menstrual disorders, pregnancy problems, problems with sperm, low testosterone, and cancer. <\/span>Too many<\/span> or too few hours of sleep interfere with circadian rhythms\u2014this changes hormonal levels and the expression of genes that are important in the production of semen.<\/span><\/p>\n An inadequate amount of sleep is also related to the appearance of metabolic disorders: changes in appetite, higher levels of triglycerides, <\/span>obesity<\/span>, <\/span>diabetes<\/span><\/a>, etc.<\/span><\/p>\n However, the two most severe problems for those with <\/span>shift workers\u2019 syndrome<\/span> remain <\/span>sleep deprivation<\/span> and <\/span>chronic insomnia<\/span>. Prolonged <\/span>sleep deprivation<\/span> can cause the appearance of so-called <\/span>micro sleep<\/span>. This refers to episodes of involuntarily falling asleep, which last for only a few seconds. However, these episodes can be a major safety danger, especially in the case of driving, operating heavy machinery, or engaging in other high-risk work.<\/span><\/p>\n Last but not least, we have to mention the social consequences associated with isolation from family life, insufficient time to interact with a partner, and how this work impedes social activities.<\/span><\/p>\n Some studies<\/span><\/a> on operators and drivers show that prolonged, monotonous work can lead to tiredness in the workplace, which isn\u2019t always recognized by the person experiencing it. The first symptoms are most often associated with extreme drowsiness in the workplace and during off-hours, poor concentration, delays in reactions, and difficulty making decisions. When <\/span>work shift disorder<\/span> worsens, more errors, incidents, and reduced performance also become a problem.<\/span><\/p>\n Furthermore, additional problematic sleep symptoms have also been observed:<\/span><\/p>\n The occurrence of irritability and depression is often related to the secretion of certain hormones regulated by the circadian rhythm. As a result, it isn\u2019t rare for problems in interpersonal relationships to happen as well. Night work is a <\/span>stress factor<\/span>, and workers often complain of chronic fatigue, nervousness, and <\/span>anxiety<\/span>.<\/span><\/p>\n Sometimes the workers who suffer from <\/span>shift work syndrome<\/span> have no real idea of \u200b\u200btheir condition and actual level of fatigue.<\/span> Other studies<\/span><\/a> show that the risk of severe work-related accidents is 1.8 times higher during night shifts. Risks during a night shift can be both health and safety related\u2014there\u2019s the direct risk of accidents due to insufficient light, and there\u2019s the indirect risk of accidents related to inadequate, slow reactions and behavior.<\/span><\/p>\n The causes of accidents at work are complex, with the essential factors being drowsiness, sleep disturbances, and changes in alertness\u2014all related to <\/span>shift worker syndrome<\/span>. In a series of night shifts, the risk of an accident increases with each subsequent shift. Put simply, the <\/span>morning shift<\/span> is the most favorable and the healthiest shift, whereas the <\/span>3rd shift hours<\/span> represent the most harmful time to work.<\/span><\/p>\n Prolonged shift work\u2014especially night shift work\u2014significantly disrupts one\u2019s quality of sleep. Deep and continuous sleep is the only effective way to restore the body\u2019s physical and emotional capabilities on a daily basis. It ensures that we fall asleep in the evening and feel awake and rested in the morning, thus avoiding the development of <\/span>work shift sleep disorder<\/span>.<\/span><\/p>\n Staying awake at work mainly depends on the nature of the job. Here are some of the basic things we can do to mitigate the impact of shift work:<\/span><\/p>\n How can you easily fall asleep after a night shift? Try these valuable tips for maintaining good sleep hygiene:<\/span><\/p>\n Contact your doctor in cases where the <\/span>sleep deprivation<\/span> associated with shift work becomes chronic and seriously impairs your work and social life.<\/span><\/p>\n Night shift work requires good practices to maintain occupational safety and health. Those who <\/span>regularly work<\/span> at least three hours a night between 10 p.m. and 6 a.m. are workers and employees who have night work.<\/span><\/p>\n In these cases, there may be specific rules, almost like preliminary medical examinations, because night work can damage the worker\u2019s health\u2014and increase the risk of <\/span>night shift disorders<\/span>. Diseases such as ischemic heart attack, insulin-dependent diabetes, severe abnormalities in thyroid function and the adrenal glands, epilepsy, <\/span>severe depressive disorders<\/span>, chronic kidney and liver diseases, malignant tumors, and asthma, are considered contraindications for night shift work.<\/span><\/p>\n Night work should be organized in such a way that no more than 4\u20135 consecutive night shifts happen. When this rule is broken, the risk of developing <\/span>night shift work disorder<\/span> increases. As a result, the functioning of some areas of the brain become impaired, which may decrease critical thinking, memory, prudence, and motor responses.<\/span><\/p>\n During evening and night shifts, additional breaks should be introduced, the number and duration of which are determined by the nature of the work, especially when <\/span>working overnight<\/span>. For example, if the shift is 12 hours, a minimum of two regulated breaks at work, at least 30 minutes each, in the first and second half of the work shift must be introduced. This can have a better effect than any <\/span>shift work disorder medicine<\/span>.<\/span><\/p>\n However, the recommendations for most night workers are for one longer meal break combined with frequent and short breaks to avoid fatigue. For example, short breaks of 5\u201315 minutes every 1\u20132 hours to maintain efficiency and reduce incidents, especially when work is highly demanding or monotonous, can make a big difference.<\/span><\/p>\n To cope with sleep deprivation and <\/span>insomnia<\/span> induced by shift work, anyone can start with purely <\/span>natural remedies<\/span><\/a>, such as melatonin, <\/span>caffeine<\/span>, or light therapy. Just keep in mind that a natural treatment for this disorder should aim to improve and regulate sleep safely.<\/span><\/p>\n Optimal doses of <\/span>melatonin<\/span><\/a> (a sleep hormone) and standardized valerian extract can be included in your <\/span>shift work disorder treatment<\/span>. Melatonin plays a vital role in regulating the biological clock and maintaining your wake-up cycle. Meanwhile, valerian extract improves mood, eliminates anxiety, and improves concentration.<\/span><\/p>\n There are also other options involving these two treatments that help facilitate sleep and improve sleep quality. Taking these remedies doesn\u2019t lead to next-day drowsiness\u2014they help you feel rested and alert (extremely positive effects when <\/span>working<\/span> the <\/span>night shift<\/span>). Keep in mind, it isn\u2019t recommended to use <\/span>sleeping pills<\/span><\/a> in the case of sleep deprivation due to shift work, because these can further confuse your circadian rhythm.<\/span><\/p>\n Shift work can shorten your life indirectly because the resulting sleep deprivation can open the door to severe chronic diseases or increase your chances of being involved in an accident.<\/span><\/p>\n Good practices for reducing the risk of accidents include the following:<\/span><\/p>\nWhat Causes Shift Work Disorder?<\/b><\/h2>\n
Is Working<\/b> the <\/b>Night Shift Bad for Your Health?<\/b><\/h2>\n
What Are the Symptoms of Shift Work Sleep Disorder?<\/b><\/h2>\n
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How Do I Get Through Night Shifts?<\/b><\/h2>\n
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How Do I Recover from Night Shift<\/b> Work<\/b>?<\/b><\/h2>\n
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Reducing the <\/b>Effects of Shift Work Sleep Disorder<\/b> at Your Workplace<\/b><\/h2>\n
What Is Prescribed for Shift Work Disorder?<\/b><\/h2>\n
Does Shift Work Shorten Your Life?<\/b><\/h2>\n
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