What is shift work sleep disorder (SWSD)?
SWSD is a sleep disorder that affects people who frequently rotate
shifts or work at night. Schedules of these people go against the
body's natural Circadian rhythm, and individuals have
difficulty adjusting to this different schedule. SWSD consists of a
constant or recurrent pattern of sleep interruption that results in
insomnia or excessive sleepiness. This disorder is common in people
who work non-traditional hours, usually between 10:00 p.m. and 6:00
a.m.
What are the symptoms of SWSD?
The most common symptoms of SWSD are insomnia and excessive
sleepiness.
Other symptoms of SWSD include:
- Difficulty concentrating
- Headaches
- Lack of energy
Not every shift worker suffers from SWSD. However, if you are a
shift worker and experience any of these symptoms, you should talk
to your doctor.
What are the consequences of SWSD?
Consequences of SWSD include:
- Increased accidents
- Increased work-related errors
- Increased sick leave
How can I deal with SWSD?
Shift workers must be willing to make sleep a priority. People who
work shifts other than a 9-5 routine might have to prepare for
sleep even though it might be daylight outside. Prepare your body
and mind for sleep. Wear wraparound dark glasses on your way home
from work if you are on the night shift to keep morning sunlight
from activating your internal "daytime clock." Follow bedtime
rituals and try to keep a regular sleep schedule - even on
weekends. Go to sleep as soon as possible after work.
At home, ask family and friends to help create a quiet and
peaceful setting during your sleep time. Have family members wear
headphones to listen to music or watch TV. Encourage people in the
household to avoid vacuuming, dish washing, and other noisy
activities during your sleep time. Put a "Do Not Disturb" sign on
the front door so that delivery people and friends will not knock
or ring the doorbell.
Some general guidelines for decreasing the effects of
SWSD
- Decrease the number of night shifts worked in a row. Shift
workers working the night shift sleep less than day workers and
become progressively more sleep-deprived over several days. You are
more likely to recover from sleep deprivation if you can limit your
number of third shifts to five or less, with days off in between.
If you work a 12-hour shift, you should limit work to four shifts
in a row. After a string of night shifts, you should have more than
48 hours off, if possible.
- Avoid extended work hours. Avoid working prolonged shifts and
putting in excessive overtime.
- Avoid long commutes, which can take time away from
sleeping.
- Avoid rotating shifts more than once a week. It is more
difficult to deal with rotating shifts than it is to work the same
shift for a longer period of time.
- Get enough sleep on your days off. Practice good sleep hygiene
by planning and arranging a sleep schedule and by avoiding
caffeine, alcohol, and nicotine.
- Avoid reliance on stimulants, both over-the-counter and
otherwise. At best, caffeine and stimulants only temporarily fool
the body into thinking its functioning properly. Caffeine and
stimulants can further complicate sleep disorders.