Shift work sleep disorder (SWSD) is a sleep condition that mostly affects those who work outside of the regular 9 a.m. to 5 p.m. workday. Most people’s internal body clocks, or circadian rhythms, are disrupted by shift work patterns. SWSD makes it difficult to transition to a new sleep/wake pattern, causing considerable problems falling asleep, staying asleep, and sleeping when you want to.
Sleep problems and excessive drowsiness are the most frequent symptoms of SWSD. Other symptoms of SWSD include the inability to concentrate, headaches, and a lack of energy. SWSD does not affect every shift worker. SWSD affects 10% to 40% of shift workers, according to estimates. Talk to your doctor if you’re a shift worker who’s suffering any of these symptoms.
Risks of SWSD-
Increased chances of:
- Accidents and mistakes at work.
- Irritability or a change in mood.
- Poor coping abilities and a lack of social interaction.
- Complaints about one’s health, such as gastrointestinal, cardiovascular, and metabolic issues.
- Dependency on drugs and alcohol.
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How to reduce the symptoms of SWSD?
Shift workers often get one to four hours less sleep than non-shift employees. Every day, you should obtain at least seven to nine hours of sleep. Buy Artvigil Australia it will make you feel more innovative. Artvigil helps to manage sleep issues.
- Shift employees must be willing to prioritize sleep. Even if it is daylight outside, those who work schedules different than the 9 a.m. to 5 p.m. pattern may need to prepare for sleep. It can be accomplished in a variety of ways:
- Keep morning sunlight from triggering the internal “daytime clock” by limiting light exposure on the walk home from night shift employment.
- Even on weekends and days off from work, stick to nighttime routines and attempt to maintain a regular sleep pattern.
- At home, as your family and friends to establish a sleep environment that is calm, dark, and tranquil. Request your family members to listen to music or watch TV, have family members put on headphones.
- Encourage family members to refrain from vacuuming, dishwashing, or other loud tasks while they sleep.
- Put a “Do Not Disturb” sign on the front door so that visitors and delivery persons don’t knock or ring the doorbell.
- Keep a sleep journal to help you identify the issue and track its evolution over time.
- Reduce the number of consecutive night shifts worked. Night shift employees should restrict their night shifts to five or fewer per week, with days off in between. Shift workers who perform 12-hour shifts should try to work no more than four hours in a succession.
- If feasible, take more than 48 hours off after a run of night shifts.
- Extensive work hours should be avoided. Working lengthy shifts and putting in a lot of overtime is not a good idea. Make sure you get enough sleep and spend time with your family and friends.
- Avoid long commutes, which might disrupt your sleep time.
- On weekends, get adequate sleep. Planning and organizing a sleep routine, as well as avoiding coffee, alcohol, and nicotine are all effective ways to practice good sleep hygiene. Sleep deprivation is not a good way to start a night shift.
- Take a sleep before or after your night shift. Night shift employees may benefit from naps to increase their attentiveness.
- Avoid driving when sleepy. If you’re too tired to drive home after your shift, take a power nap first or locate another mode of transportation.
- Caffeine and prescription wake-promoting medications like Waklert can help you stay awake during the workday. The greatest method, though, is to get enough sleep.
- If the problem of sleeping persists despite the foregoing procedures, sleep aids may be recommended.
- Appropriate light exposure early in the shift might help you stay awake during the shift.
- Sleep problems and excessive drowsiness are the most frequent symptoms of SWSD. Other symptoms of SWSD include the inability to concentrate, headaches, and a lack of energy.
- SWSD does not affect every shift worker. SWSD affects 10% to 40% of shift workers, according to estimates. Talk to your doctor if you’re a shift worker who’s suffering any of these symptoms.
