If you work rotating shifts, one way to deal with the problems is to adjust your sleep schedule. Try to move your bedtime and wake-up times by an hour or two. This way, you can start the day already adjusted to the new schedule. Although it may be difficult to adjust your sleep schedule because of social and family obligations, this can help your relationships in indirect ways. You may also try to avoid eating fatty and sugary foods.
Symptoms
If you work irregular hours, you may experience symptoms of shift work and sleep problems. However, before you consult a doctor, you should make sure that you do not suffer from sleep problems. To get a proper diagnosis, you should report symptoms for at least three months and show a change in your sleep-wake pattern for two weeks. The doctor may perform further tests to diagnose the condition.
If you notice that you are waking up too early or too late every day, consult a doctor immediately. It will not be difficult to diagnose shift work and sleep disorders based on your symptoms and sleep hours record. Take Modalert for Shift Work and Sleep Problems Sometimes, a doctor may prescribe benzodiazepines to help you sleep, but this drug is addictive. Another option is light therapy. Exposure to light can suppress the production of melatonin, a hormone that regulates sleep. Light therapy can be done with indoor lamps or natural light. In addition to medical treatment, a person may try to make lifestyle changes. It is also recommended to try some melatonin supplements. Other sleep aids include Modvigil and Modalert 200, which eliminate sleep during your work hours.
Treatment
If you’re working shifts that require you to be awake during the day, then you may suffer from a condition known as shift work disorder. The symptoms of this disorder include chronic drowsiness and lack of energy, as well as social and family problems. While you may have no idea what you’re dealing with, the good news is that treatment is available. In this article, we’ll look at some of the most common shift work sleep problems and how to find the right treatment for your particular situation.
In addition to getting enough rest, your healthcare provider can also recommend a healthy diet and lifestyle changes for shift workers. Avoiding high-sugar, processed foods, and long commutes are all important ways to ensure a restful sleep. The healthcare provider may also recommend relaxing activities and limiting screen time before bed. This will improve the quality of life for everyone, including you. After all, you don’t want to wake up tired, right?
Prevention
There is a link between shift work and sleep problems, and there are various methods to prevent shift work and night shifts from interfering with the quality of sleep. Insomnia is a rapidly growing global health concern due to the consequences of disturbed sleep. In addition to affecting daily functioning, it has been linked to traffic accidents, workplace hazards, and shift work-related pathologies and comorbidities. In this study, we evaluate sleep problems in shift workers and found that they were associated with an increased risk of accidents, errors, and incidents during travel.
Nontraditional shift workers are at increased risk for sleep problems. Nontraditional shift jobs may involve working at least 24 hours a day, such as police departments, factories, or hospitals. To combat the problems, employers may keep their workplaces cool and bright to encourage alertness. While lifestyle changes are the most important part of shift work and sleep problems’ prevention, there are also medications that may help prevent them. While melatonin is consider a safe sleep aid, sedatives and hypnotics are best taken in moderation and for short periods of time. Some medicines, like zolpidem, are prescribe by a doctor.
Avoiding sugary and fatty foods
Many people who struggle with shift work. And sleep issues find themselves reaching for caffeine, alcohol, and other stimulants to stay awake. These drugs have short-term effects on alertness and can actually lead to dependency and tolerance. It’s best to avoid these substances when you can and stick to healthy, natural foods. The following are some tips to help you deal with shift work and sleep problems.
If you work night shifts, try to eat a meal that’s high in protein, a good source of complex carbohydrates, and some healthy fat. Try eating smaller, healthier meals throughout the day, and bring healthy snacks to take with you. Choose local, organic, and non-starchy vegetables and fruits, and try to match your diet to the time of day. It can help to have a friend with the same schedule as you to keep you alert.
Bright light therapy
A study by Huang and colleagues looked at the effect of bright light exposure on nurses who work shifts. They split nurses into two groups. The treatment group received bright light of approximately 7,000–10,000 lux for 30 minutes. The control group did not receive the treatment, and they were advise to wear dark sunglasses to avoid outdoor light. The study lasted 10–14 days, and outcome measures included changes in Insomnia Severity Index and Hospital Anxiety and Depression Scale.
People who work shifts should delay their wake-up and bedtime to coincide with the shift they are on. Using bright light therapy before going to bed is also beneficial for those who work rotating shifts. Although adjusting one’s sleeping schedule is a challenge for those who are not employe by a hospital, it may improve relationships and family life. A study published in the Journal of Clinical Sleep Medicine showed that light therapy helped shift workers adjust to their irregular schedules. Visit allDayawake.com for more information.
