{"id":1040,"date":"2021-08-31T07:39:36","date_gmt":"2021-08-31T07:39:36","guid":{"rendered":""},"modified":"2021-08-31T07:41:23","modified_gmt":"2021-08-31T07:41:23","slug":"what-is-shift-work-sleep-disorder","status":"publish","type":"post","link":"https:\/\/magazine.circledna.com\/what-is-shift-work-sleep-disorder\/","title":{"rendered":"Shift Work Sleep Disorder: How Shift Workers Can Get Better Sleep"},"content":{"rendered":"

Shift work sleep disorder occurs when your circadian rhythm (your body\u2019s internal clock) is off. When you\u2019re awake at night, working, and asleep during the day, it throws off your circadian rhythm.<\/p>\n

Working on a shift schedule (such as working the graveyard shift) is often required in hospitals, call centres, and other workplaces that operate 24 hours a day. If you happen to work in one of these 24-hour establishments, you may have to regularly cover overnight shifts and figure out ways to adapt your sleep to your irregular schedule. This is absolutely essential because you need to get deep, proper sleep every day in order to maintain a healthy life balance and feel your best each day. Shift work sleep disorder can be a quite serious threat to your health that you need to ensure you prevent.<\/p>\n

Nurses, for example, often work overnight shifts and have trouble sleeping when they\u2019re off work. Why? Because, well, it\u2019s daylight \u2013 and it doesn\u2019t feel natural to your body to sleep during the day.<\/p>\n

Are you a shift worker struggling to get proper sleep due to your shift schedule at work? Are you wondering what exactly shift work sleep disorder is and how to prevent it? Here is everything you need to know about getting better sleep on a shift schedule:<\/p>\n

What is Shift Work Sleep Disorder?<\/h2>\n

Shift work sleep disorder (also known as circadian rhythm sleep disorder) is characterized by sleep problems that come about because of working long and irregular hours. If you\u2019re nocturnal and you\u2019re up all night, then sleeping all day, you may have shift work sleep disorder.<\/p>\n

Shift work schedules often go against people\u2019s internal body clock, disrupting their circadian rhythm in the process. The disorder mostly affects employees working early morning, night, and rotating shifts. Over time, shift work disorders can lead to serious health consequences including but not limited to cancer, metabolic and cardiovascular diseases, and more.<\/p>\n

Shift workers are also more prone to fatigue and insomnia, so this also affects their productivity and safety due to impaired concentration and fatigue.<\/p>\n

It\u2019s not that they aren\u2019t given enough time off to sleep. The issue is typically that during their time off work, it\u2019s daylight, and their ability to sleep is therefore very impaired.<\/p>\n

Lack of proper sleep may affect a shift worker\u2019s mood, so it could have negative effects on their relationships. Shift workers need to be proactive in making sure they have a plan in place to combat this disorder and get the best sleep they can.<\/p>\n

\"circlemagazine-circledna-shift-work-sleep-disorder\"<\/figure>\n

Strategies for Better Sleep on a Shift Schedule<\/h2>\n

Now that you know what shift work sleep disorder is, it\u2019s time to discuss the various ways you can combat it.<\/p>\n

Perhaps you\u2019re not able to change your shifts to regular hours. It\u2019s possible you need to gain seniority at your work before you get better shifts. This means, for now, you\u2019ll simply have to learn how to sleep while it\u2019s daylight out.<\/p>\n

Here are a few smart strategies you can use to get the proper sleep you need to thrive and keep the threat of shift work sleep disorder at bay.<\/p>\n

1. Manipulate the Lighting<\/h3>\n

As one of the most powerful drivers of our circadian rhythm, light could be used to help you sleep better when sleep is needed and also help you feel more awake during work hours. Thus, light therapy and avoidance should be used strategically to help you cope with shift work sleep disorder. For instance, exposure to bright light could help you feel more awake and delay when you start feeling sleepy, so bright light therapy may be used before you start work. Shift workers may also use daylight lamps at work to help improve their alertness, productivity and mood at work.<\/p>\n

Essentially, you\u2019re using these daylight lamps at night to trick your body into thinking your circadian rhythm is normal.<\/p>\n

On the other hand, if you need to sleep during the day after a long night shift, you\u2019ll need your \u2018sleeping during the day\u2019 armour. This is what you need to do:<\/p>\n