Rotating shift work sleep disorder
- Post author: muniriyathse
- Post published: July 9, 2021
- Post category:blog / health
- Post comments:0 Comments
Rotating shift work sleep disorder should be regularly reviewed because there is evidence that this type of work arrangement can put workers at risk of developing serious health problems because they don’t get enough sleep.
The problem is not shifted work itself, but we ask workers who are early risers by nature to work night shifts and sleep during the day. Sleeping during the day, when circadian rhythms tell the body to be awake, can lead to and shortened poor-quality sleep and prevents a full recovery from the previous night’s work. This misalignment of shift schedules with sleep preferences is one of the leading causes of short sleep in shift workers.
One of the causes of disturbing or “short” sleep is that sleep times may not be aligned with the body’s natural circadian rhythms. Most people’s circadian rhythms align with the light and dark or day and night cycles. However, some people are early risers by nature and others are night owls. Our individual sleep time preferences are known as “Chronotype.” The problem is when shift work disrupts our circadian rhythms to prevent us from falling asleep when we feel like we need to.
In this article, we explore shift work and night work, sleep preferences, and the link to chronic diseases such as obesity. To summarize the findings in general, there is a possible association between shift work and night work and poor health.
Shift work sleep disorder study
This topic is for people who have trouble sleeping due to working nights or rotating shifts.
Rotating shift work sleep disorder can increase stress and that could increase your chances of getting sick. Lack of sleep from shift work can increase the likelihood of accidents on the job.
Rotating shift work sleep disorder is a sleep problem because you work nights or rotating shifts. You may not be able to sleep during the day and you may not feel like you have rested with the amount of time you actually sleep.
Light and dark help the body know when to be active and when to rest. Light is a signal to be awake, while darkness tells the body to sleep. When you work at night and sleep during the day, your body’s internal clock needs to reset to allow you to sleep during the day.
Usually, this sleep disorder is a problem for people who work all night. But people who work in the early morning for example, after 4 am could also have sleep problems. Rotating shift work can also be difficult. In these shifts, people work sometimes during the day, and sometimes at night.
Many people who work nights get the restful sleep they need during the day. Some people are “night owls” and adapt well to night work.
Short sleep contributes to health problems
It is not uncommon for night shift workers to report getting less than six hours of sleep in a 24-hour period. There is evidence to suggest that short sleep contributes to cardiovascular disease, stroke, obesity, type 2 diabetes, various types of cancer, insomnia and a shorter life span. Not getting enough regular sleep has an economic impact as it leads to presentism, absenteeism, and decreased productivity.
Shift work and chronotype to obesity
One study suggests that workers who work the night shift and are identified as morning chronotypes are less likely to be physically active and will have higher BMI and waist circumference. Another study finds that night shift workers are more likely to eat more and crave foods that are high in calories and fat.
It also appears that chronotype mismatch with work time increases the risk of developing type 2 diabetes. Research shows that workers with morning chronotypes who start working the night shift and have never worked the night shift before are more likely to develop type 2 diabetes. And night chronotypes who start working the night shift when they have not done so before are 1.5 times more likely to develop type 2 diabetes due to weight gain. However, evening chronotypes who regularly work the night shift are at lower risk because they have higher triglyceride levels and insulin resistance. There seems to be an argument for matching night chronotypes with night shift work to reduce the onset of type 2 diabetes.
Is night shift work bad for your health?
Experts don’t know exactly why this sleep disorder increases your risk for health problems. But they suspect that shift work may cause problems because if you work at night, your body produces less melatonin than it needs.
Light and dark affect the way the body makes melatonin. Most melatonin is produced at night. During the day, light signals the body to make less melatonin. If you work at night under artificial light, your body may be producing less melatonin than it needs.
How to deal with shift work sleep disorder
- Your doctor will ask you questions about your work hours, when you sleep, how long you sleep, and how you feel when you wake up. Your doctor will also ask if you feel very tired or if you fall asleep while at work.
- If your doctor thinks you have a shift work sleep disorder, you may have a test called actigraphy. For this test, a device on the wrist that looks like a watch is used. It helps your doctor know when you are awake and when you are asleep.
Sometimes sleep problems can only be fixed by switching to a regular work schedule: working during the day and sleeping at night. But many people can work nights making some modifications. You can help yourself get a good night’s sleep by keeping your sleeping area dark and quiet and taking good care of yourself generally. Control light, sound and temperature. Place a towel over lighted digital devices, such as a watch.
- Wear sunglasses when you drive home during the day hours after working at night. This can counteract some of the effects of light, so your body may be better predisposed to sleep when you get home. Wear earplugs to block out noises.
What can you do to sleep better when you work at night?
- Use a “white noise” machine if there is a distracting sound at home or in the neighbourhood that you cannot avoid.
- Keep the room at around 65 ° F (18 ° C). It is difficult to sleep in a room that is too warm or too cold.
- Eat a healthy diet.
- Some people who work nights gain weight because they eat high-calorie or high-fat foods.
- Do not consume alcohol or caffeine in the hours before going to bed.
- Get plenty of exercises.
- Take a nap during a work break if possible.
- Ask family members not to wake you up when you sleep, except in an emergency.
- The dietary supplement melatonin may help improve sleep. An artificial form of melatonin is available without a prescription. How much to take and when to take it.
- You may find that the caffeine found in coffee or soda helps you stay alert. But drink caffeine only at the beginning of your shift; otherwise, this could keep you awake when you go home in the morning
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