If you are one of the millions of people who frequently rotate their work shifts and are in effect working when their body needs to rest, you may find that you feel increasingly sleepy-eyed during your night shifts and unable to sleep during the day even though you may feel really tired. These symptoms of drowsiness and insomnia are a complaint termed shift work sleep disorder, that can in addition, bring on several other health related problems like frequent headaches, having difficulty concentrating and no energy. Read on for several pointers on what you can do to relieve the symptoms of SWSD.
The most obvious remedy is to try to change your work schedule to hours that are more sociable. By working at night, you are upsetting your body’s internal clock, termed the circadian rhythm, which regulates itself with the rising and setting of the sun to recognize when it is time to wake and sleep respectively. Shift work pushes your body into an abnormal state of working when it should be asleep and sleeping when it would ordinarily be awake. This is the reason that you feel sleepy during the night and then are unable to drop off during the day even though you are very tired. Consequently, if possible, it is in your best interests to have a chat with your work supervisor to see if shift changes can be made.
Here are some sleep strategies for shift workers that you may like to try. If you must work your shift, it is advisable to keep away from caffeinated beverages while you are working, and particularly right before you go to sleep. Caffeine dries out the respiratory tracts, and might work as a stimulus for a while, but will make you feel even more tired and groggy after the buzz wears off. This could cause sleep apnea syndrome in some individuals, let alone excessive snoring. So, try to drink fruit juices, or ask your physician about natural supplements you can take while you work.
Shift work sleep disorder might also mean that you are drowsy during the day, even if you use this time for rest before your shift. If you have narcolepsy, which is thought to be caused by the brains inability to adapt to normal sleep wake cycles, you may find that you are doing things without remembering, or having vivid daydreams while you are not in sleep mode. Your body may also be in a slight state of paralysis when you are trying to waken, which is an indication that shift work sleep disorder may be your problem.
Maintaining a record of your work schedules and rest patterns is normally enough information for your physician to reach a correct diagnosis. Nevertheless, for ongoing sleep problems or if an underlying sleep disorder is suspected, you may be required to maintain a sleep diary in which you keep a record of your sleeping habits. You should additionally attempt to maintain a regular sleep schedule, even on your days off or at weekends. If you believe they may be helpful, ask your physician about medications like Ritalin or Melotonin. It is crucial that you do not try and self diagnose your problem as it might be something more than a shift work sleep disorder.
Tips on Dealing with Shift Work Sleep Disorders
If you are one of the millions of people who frequently rotate their work shifts and are in effect working when their body needs to rest, you may find that you feel increasingly sleepy-eyed during your night shifts and unable to sleep during the day even though you may feel really tired. These symptoms of drowsiness and insomnia are a complaint termed shift work sleep disorder, that can in addition, bring on several other health related problems like frequent headaches, having difficulty concentrating and no energy. Read on for several pointers on what you can do to relieve the symptoms of SWSD.
The most obvious remedy is to try to change your work schedule to hours that are more sociable. By working at night, you are upsetting your body’s internal clock, termed the circadian rhythm, which regulates itself with the rising and setting of the sun to recognize when it is time to wake and sleep respectively. Shift work pushes your body into an abnormal state of working when it should be asleep and sleeping when it would ordinarily be awake. This is the reason that you feel sleepy during the night and then are unable to drop off during the day even though you are very tired. Consequently, if possible, it is in your best interests to have a chat with your work supervisor to see if shift changes can be made.
Here are some sleep strategies for shift workers that you may like to try. If you must work your shift, it is advisable to keep away from caffeinated beverages while you are working, and particularly right before you go to sleep. Caffeine dries out the respiratory tracts, and might work as a stimulus for a while, but will make you feel even more tired and groggy after the buzz wears off. This could cause sleep apnea syndrome in some individuals, let alone excessive snoring. So, try to drink fruit juices, or ask your physician about natural supplements you can take while you work.
Shift work sleep disorder might also mean that you are drowsy during the day, even if you use this time for rest before your shift. If you have narcolepsy, which is thought to be caused by the brains inability to adapt to normal sleep wake cycles, you may find that you are doing things without remembering, or having vivid daydreams while you are not in sleep mode. Your body may also be in a slight state of paralysis when you are trying to waken, which is an indication that shift work sleep disorder may be your problem.
Maintaining a record of your work schedules and rest patterns is normally enough information for your physician to reach a correct diagnosis. Nevertheless, for ongoing sleep problems or if an underlying sleep disorder is suspected, you may be required to maintain a sleep diary in which you keep a record of your sleeping habits. You should additionally attempt to maintain a regular sleep schedule, even on your days off or at weekends. If you believe they may be helpful, ask your physician about medications like Ritalin or Melotonin. It is crucial that you do not try and self diagnose your problem as it might be something more than a shift work sleep disorder.
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