Shift Work Sleep Disorder: Health Effects of Irregular Work Shifts

According to http://en.wikipedia.org/wiki/Shift_work_sleep_disorder, shift work sleep disorder is a circadian rhythm sleep disorder that affects people who change their work or sleep schedules frequently or work long-term other than the day shift. This occurs due to the work schedule taking place during the normal sleep period which is usually at night time.

In other words, you have to work during the night when your body wants to sleep. And then you have to sleep when your body wants to be awake. Your sleep and wake times are much different than your internal body clock (circadian rhythm).

For most people it is more difficult to sleep during the day. And day sleeping is not as deep as night sleeping so this in turn decreases your ability to perform safely and efficiently. Other factors that may affect day sleeping include noise, light and social commitments. Anyone of the reasons for not sleeping adequately may interfere in other aspects of your life socially as well as your health.

As a former night shift worker I encountered many sleepless nights and days. I felt as if I was never able to catch up. I was constantly tired and agitated, just ask my husband and children. The worst part of it was not knowing if there may be an end in sight. People often do shift work or the night shift because of personal obligations due to children or a financial situation so that in itself can add to the already disturbing life that you are leading. I don't care how many people I may talk to that say they enjoy working the night shift, they really don't. For every one that may enjoy it I will encounter ten that do not so you do the math.

The reality is that it is not a normal part of life. It affects just about everything that you do. Most social events occur during the evening along with the fact that parents may not see their children during the evening or may have to miss out on special events. And if you are able to make a function most of the time you are too tired to enjoy it or for that matter even remember it.

Aside from the social aspect there is your personal health that is affected as well. According to the New England Journal of Medicine shift workers appear to be at increased risk for peptic ulcer disease, coronary heart disease, insulin resistance, as well as for sleep deprivation, depression, and sleepiness-related accidents.

However, with all that said we know that people unfortunately have to do shift work or the night shift, again this may be a personal obligation or it just may be their job description. Whatever the reason may be there are certain things that can be done to reduce any of the factors discussed so if you must work any shift other than the day shift keep these tips in mind:

1. Get enough good deep sleep (minimum 6 hours)

2. Always try to protect your sleep (shut the phone ringer off, reduce noise)

3. Make the room that you are sleeping in as dark as possible (pretend it is nighttime)

4. Avoid heavy foods, caffeine, alcohol or tobacco (these are stimulants that may interfere with sleeping)

5. Avoid exercise or strenuous activity prior to sleeping (increases your adrenaline)

6. Most of all avoid arguing with your spouse or children no matter how agitated you are (find a happy place)

The good news is that if you are able to come off of this type of shift work you will eventually fall back to your normal being and it doesn't take long. Remember your body has an internal clock and it will adapt much quicker to the normal way of life than the not so normal.
Good Night!

Resources:

http://en.wikipedia.org/wiki/Shift_work_sleep_disorder
http://content.nejm.org/cgi/content/short/353/5/519
http://www.clevelandclinic.org/health/health-info/docs/3700/3739.asp?index=12146