![]() If you’re having trouble falling or staying asleep, your doctor can also prescribe some sleep aids. To combat sleepiness at work, talk to your doctor about prescription medications to help you stay awake and alert during your shift. If these steps aren’t working for you, there are some medical Shift Work Sleep Disorder treatment options. Establish a routine, avoid screens before bed, and keep your room cool, dark, and quiet. ![]() At a very basic level, focus on improving your sleep hygiene. If you experience many of the Shift Work Sleep Disorder symptoms, such as insomnia, excessive sleepiness, lack of energy, and difficulty concentrating, it’s important to start taking action. Make sure your bedroom is cool and dark-if you’re sleeping during the day, black out curtains or an eye mask can help achieve this darkness.īy taking some of these steps, you can help reduce the negative effects of circadian rhythm sleep disorders. Some things you can do to help are brush your teeth, read a book, take a warm bath or shower, and perform some meditation exercises. This can help the body recognize that it’s time to wind down. If you can’t sleep after working the night shift, you should follow the same routine as when you normally sleep. But wary of consuming caffeine too close to when you want to sleep-drinking coffee or tea a couple of hours before bedtime can make it harder for you to fall asleep. Once you enter deep sleep, it’s harder for your body to wake up.Īt work, you should seek out bright light and work in areas that are well-lit to help keep you awake.Ī light snack or meal can help keep your energy up, in addition to some caffeine. You can also nap before your shift, but try to stick to a 30-40 minute nap because your body will enter into a deep sleep after that amount of time. ![]() Try to make the big change in small increments, a shift of 20-30 minutes per night is optimal. This can make it easier for your body to adjust to fewer hours of sleep. If you are a shift worker, there are some actions you can take to try and improve your sleep or sleep quality.īefore your night shift, taper your sleep a couple of days beforehand. Negative interactions or a lack of interaction will make it harder to improve your mood, happiness, and will likely decrease your productivity at work. You may feel disconnected from those close to you, which can be hard on your mental health.Īdditionally, because Shift Work Sleep Disorder can cause depression and crankiness, this will cause more negative interactions with those around you or no interactions at all. A big cause of this is a lack of interaction with your friends and family. The night shift can also affect your relationships with people. The Effects of Working Night Shift on Relationships ![]() It can also reduce concentration and ability to stay on task and studies have shown that more errors are made during the night shift. This lack of sleep and fight to keep your brain and body awake makes you less likely to perform tasks at the rate and quality you would if you were fully rested or working during the day. Secondly, because you’re less likely to sleep the full amount, your body accumulates a large “sleep debt” which will make you feel more tired over time. First, you’re going against your natural circadian rhythm, which means your body wants to sleep at night but you’re forcing it to stay awake. There are two main reasons why this happens. Those who are affected by Shift Work Sleep Disorder may experience a major decrease in work productivity, which can affect your ability to do your job successfully. Shift Work Disorder can eventually lead to more long-term health concerns, like obesity, heart disease, ulcers, and more frequent infections like the cold or the flu. Often, night shift workers hold jobs that require a high level of concentration, such as doctors or nurses, which is why Shift Work Disorder can be especially dangerous. Some symptoms of Shift Work Disorder include insomnia, excessive sleepiness when you need to be awake and alert, lack of energy, difficulty concentrating, and depression. Shift Work Disorder, a type of circadian rhythm disorder, affects roughly 10% of night shift workers. However, the effects of working night shift on the body can make a significant impact on your physical and mental health. ![]() If you work a night shift, it may seem like working at night and sleeping during the day is a simple switch to make. The Negative Health Effects of Working the Night Shift While there are negative effects of shift work, there are also steps you can take to decrease the effects and take strides towards better health. Did you know that nearly 15 million Americans work the night shift? If you’re one of these people, it’s important to be aware of the effects of working night shifts on your health, such as disrupted circadian rhythm or Shift Work Sleep Disorder. ![]()
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