Shift workers can face the consequences of drowsiness, a lack of restorative sleep, and extreme sleepiness. Both work and leisure time can be affected by these symptoms.
When our sleep routine is even slightly disrupted, we can feel sleepy. What therefore occurs, and how can people safeguard their health and well-being when they routinely work shifts that demand them to sleep during the day and stay awake at night?
Shift work disorder, also known as "shift work sleep disorder," primarily affects people whose jobs require them to work at night, in the early morning hours, or on a rotating schedule. The disorder can cause workers to have difficulty falling asleep and/or stay up all night at the office. The typical sleep loss is substantial. Typically, shift workers lose 2-4 hours of sleep each night.
Public safety and healthcare workers, in particular, are on duty around the clock; therefore, these unusual shift hours are not necessarily healthy. The consequences for shift workers can include drowsiness, a lack of restorative sleep, and extreme sleepiness. Work and free time can both be impacted.
This type of work schedule can throw off a person's biological clock. It is difficult to manage time and family and find a balance between work and personal life. This may not seem problematic at first. However, SWSD has a number of drawbacks that need to be considered as well because it encompasses a large population. If we are among the shift workers, we need to understand the intricacies of this disorder and how to prevent it. This article is a guide to help raise awareness about this disorder and also highlight its preventive aspects.
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Sleeping against the clock
From a biological perspective, shift work requires a schedule that constantly clashes with the body's natural circadian rhythm of sleep and wakefulness. The synchronisation of circadian rhythms with the 24-hour cycle is maintained primarily by environmental and external cues. The strongest circadian regulator is the cycle of natural light and darkness. Among many other factors, the body clock is also set by solar radiation. The struggle against adversity can significantly affect every other area of life.
For example, daytime sleepiness is common among night shift workers because the circadian arousal signal peaks at this time. For this reason, daytime sleep is short and irregular, resulting in homeostatic sleep debt and reduced circadian arousal at night. In addition, shift work is thought to occur precisely when circadian arousal signals are weakest and fatigue is greatest. When this is the case, shift workers suffer the negative effects of being very sleepy at work when alertness is required.
Possible consequences of fighting against body clock
The sleep problem associated with shift work affects many areas of life, including the following:
Body temperature: Several studies prove the wrist temperature of various day and shift workers and night shift workers. The amplitude of the body temperature of night shift workers is significantly lower.
Alertness: It is associated with impaired alertness due to sleep loss.
Hormone production: The stress hormone cortisol and the sleep hormone melatonin are both impacted by a sleep cycle that isn't regular. Breast cancer and other malignancies are now more likely as a result.
Hunger: The control of the appetite hormones leptin and ghrelin is another effect of sleep deprivation. Ghrelin activates hunger and leptin suppresses it. When sleep is deprived, leptin levels decrease and ghrelin levels increase, leading to weight gain.
Overeating: Unfortunately, it's a vicious cycle that results from sleep deprivation and overeating. According to a Mayo Clinic study, when you have trouble sleeping, you are more likely to eat a lot more calories, fat and sugar the next day - possibly up to 550 more.
Mood Problems: As mentioned earlier, good sleep can lead to good moods; a lack of sleep inevitably leads to irritability, impatience and an inability to cope with problems. People who are prone to shift work disorders are at a higher risk for depression.
Poor work performance: It is difficult to concentrate and remember things at work. This can lead to decreased work performance.
Higher Accident risk: Due to lower alertness and concentration, driving ability is impaired. This is only an additional effect. Between midnight and six in the morning, a particularly high number of accidents occur with drowsy drivers.
Supporting health problems: Sleep deprivation caused by shift work can exacerbate underlying health problems such as digestive, metabolic, reproductive and cardiovascular diseases. You may start consuming stimulants like caffeine to wake up, which again is not healthy.
Symptoms
It is a chronic condition. Therefore, the telltale symptoms associated with it progress gradually. These often impact everyday life.
- Excessive sleepiness both on and off the job
- Lack of concentration
- Low energy levels
- Insomnia
- Depression and moodiness
- Difficulty in managing time and relationships.
Chronic sleep deprivation can make a person susceptible to various heart diseases, and the endocrine system, and maybe even cause certain cancers.
Diagnosis: How is SWSD diagnosed?
The most recent edition of the Diagnostic and Statistical Manual of Mental Disorders, the International Classification of Sleep Disorders, or both may be used.
The physician will likely ask a series of questions related to work ethic and sleep patterns, as well as daily routines. The medical history will also be reviewed to rule out other disorders. A sleep study will be done to rule out other sleep disorders, as they can lead to confusion.
Strategies to manage sleep
While not many workers have the ability to change their work schedules, there are some ways to reduce the impact of SWSD. The approach that is helpful for individuals depends on their job requirements and home environment.
Rotating Work schedules
That again depends on the person and how they manage their job and personal lives. However, a schedule that rotates clockwise is easy to adjust. This is also beneficial because it is naturally adaptable.
Frequent Power Naps
To sleep before the night shift looks like a smart idea. It increases alertness. Sometimes naps during work hours also help to stay awake. However, this must be well managed with the work that is involved. This is not a fruitful method in a high-pressure job. 15-20 minutes of nap time should be enough to be fully alert. This will definitely boost job performance.
Eating well
Eating healthy never goes out of style. Stomach problems are not uncommon as time passes and habits change. However, making a conscious effort to eat three meals regularly throughout the day should be the goal. They serve as time cues for the body clock. Alcohol is also generally avoided, but do not fall for the prank. Initially, alcohol makes you sleepy, but in the long run, it is dangerous.
Make sure you eat a balanced, low-fat diet with fruits and vegetables to avoid stomach problems.
Sleep schedule
Most night shift workers don't have a regular schedule for sleeping. Rotating shift workers are unable to keep up a regular sleep schedule. Instead, they should adjust their sleep routine before a shift change. For example, one works an evening shift. Soon, one will switch to the night shift. On the last days of the night shift, one should delay going to bed and waking up by one to two hours.
Sleeping aides
Shift workers occasionally use hypnotics or sedatives, which are sleeping medicines. Despite the fact that they may aid in sleep, the drawbacks outweigh the benefits. The reason is that tolerance is developed due to prolonged use. Moreover, abuse and dependency could result. It's crucial to understand that these medications don't cause the body clock to reset.
Light Therapy
Studies have shown that timed exposure to bright light can be used to modify the sleep cycle. The benefits of sunlight can be equalled by intense artificial light. It is used to expose the body to help contribute to comfortable and healthy sleep.
Home environment
The family and home environment play a critical role in helping people fall asleep. It is important that family members understand the individual's schedule and sleep needs. It is helpful to keep a shift work calendar. It is recommended to use "white noise" to mask distracting sounds
Melatonin
Melatonin is a natural agent that can stimulate sleep in the form of a hormone. Research has shown that taking melatonin occasionally as a dietary supplement is safe for most people, but since not much is known about its long-term effects, it should be used with caution.
Good sleep hygiene
Make sure the bedroom is calm, dark, cosy, and quiet. Removing all electrical devices from the bedroom, including televisions, computers, and smartphones, also contributes to a comfortable and healthy sleep.
Takeaway
Given the rapid pace of technological development, a significant portion of the world's population works irregular hours. This pattern is anticipated to not only persist but even intensify over time. Therefore, a change in lifestyle is a better way to improve the sleep cycle and effectively delay the onset of diseases.
References
1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664610/#:~:text=Several%20studies%20have%20shown%20that,decreases%20the%20oral%20temperature%20amplitude.
2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6859247/
3.https://www.uclahealth.org/medical-services/sleep-disorders/patient-resources/patient-education/coping-with-shift-work
