This reality might make it appear like we are losing out on vital experiences. Yet, if you have difficulties sleeping, you know that relaxing is the greatest way to spend that time. For shift workers, obtaining enough sleep is a daily objective – one that often goes unmet. We chatted with Siavash Panah, MD, a sleep specialist at Banner Health in Northern Colorado, to obtain some advice for folks working hours different than the standard 9 to 5.
“Not getting enough sleep is hazardous in the short- and long-term,” said Dr. Panah. “If you encounter a lack of appropriate sleep over time, your body feels a strain in numerous ways. You will have impaired cognitive function, changes in mood and will feel physical indications of tiredness. For example, if you are fatigued, you make more errors at work and of course there is a bigger chance for driving accidents. The physiological pressure on your body can lead to cardiovascular difficulties, weight gain, strokes and inflammation. Inflammatory inflammation has been connected to various malignancies. In fact, shift work has lately been formally identified as a possible carcinogen or cause for cancer.”
Modvigil 200(Provigil) and Modalert 200 is used to treat excessive sleepiness in patients with narcolepsy and
residual sleepiness in certain cases of sleep apnea. Scientists believe the drug affects the sleep-wake centers
in the brain. The most common side effect is a headache.
Who struggles with shift work sleep disorder?
The same study that established shift employment to be a carcinogen indicated that 15-20% of Americans work night shifts. This is a number that will definitely climb as society continues to run on a 24/7 schedule. Law enforcement, medical professionals, retail managers and airline pilots are just a few of the occupations that depend on a round-the-clock schedule to be effective.
“Before I diagnose shift work sleep disorder, I have to rule out any other underlying sleep problems. Many shift workers suffer with more than one,” remarked Dr. Panah. It’s easy to blame your schedule, but sleep apnea, insomnia or other sleep problems might also contribute to your lack of restful sleep. Dr. Panah continued, “I may diagnose shift work sleep problem when I decide that the client would have no trouble sleeping during proper hours. In other words, if they worked daylight hours, the sleep troubles would go away.”
You are created for rest
Every plant, animal and living creature on our globe is motivated by a circadian rhythm. This rhythm, together with your intricate internal clock, drives your sleep-wake routine and makes you feel drowsy as the sun begins to set. Your circadian rhythm is activated mostly by light, which is why working an opposite schedule can make you feel like you are battling against yourself to stay awake and attentive.
Dr. Panah provided validity to the idea of night owls and morning larks. “We are all different. It is fairly typical for folks to have a natural predisposition to wake up early. It’s far more frequent for folks to claim that they prefer to stay up late. For these persons, unconventional timetables, beginning at 6am or finishing at 10pm might be pleasant. Nonetheless, it is quite unusual for an individual’s normal sleep-wake rhythm to match up exactly with midnight work hours.”
Suggestions for shift workers
Natural or not, the work must be done. For persons working night shifts, Dr. Panah provided a few useful tips:
Strive to remain consistent: Dr. Panah suggested following the same routine for at least four days at a time. Switching between day and night shifts every day or two might make it very challenging to get your body into a routine.
Find natural light on the way in: If it is already dark when you wake up for your night shift, Dr. Panah advises light boxes or bulbs as an alternative to assist you wake up. These specialized light sources can even be beneficial intermittently during your shift.
Use dark glasses on the trip home: When you go home after a night shift, wearing sunglasses will modify your circadian rhythm and enable your body to avoid rushing into “wake mode.”
Limit caffeine. Caffeine can be good for shift workers. So try not to ingest coffee during the second portion of your night shift. You don’t want to be struggling against it when you’re trying to rest at home.
Consolidate your sleep: If you can, Dr. Panah suggested blocking seven to eight hours for uninterrupted sleep. But, if this isn’t possible, arrange two blocks of three to four hours so that you may attain profound slumber.
Limit displays. When it’s time to slumber, your electronic screen may be keeping you awake. Let your body recognize when it’s time to relax by placing your phone on “Do Not Disturb” and plug it in across the room.
Sleep Assessment: Talk to your health provider explicitly about your sleep difficulties. A sleep medicine referral, diagnostic tests or possibly prescription treatment may be suitable for your kind of sleep disturbance.
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