Tips on Dealing with Shift Work Sleep Disorder

If you are one of the millions of people who frequently rotate their work shifts and are effectively working when their body needs to sleep, you may find that you feel more and more drowsy during your night shifts and unable to sleep during the daytime even though you may feel really tired. These symptoms of sleepiness and insomnia are a condition termed shift work sleep disorders, that can in addition, bring on other health related issues such as frequent headaches, having difficulty focusing and no energy. Read on for several pointers on what you can do to ease the symptoms of this sleep disorder.

One of the initial things you will want to do is change your work schedule. When you are working at night, you are confusing your body’s natural circadian rhythm, which will make you even more sluggish and irritable. Circadian rhythm is the body’s internal biological clock, which determines sleep and wake times. Working the night shift is expecting your body to work when it wants to sleep and vice versa. This is evidently not the normal way of resting, so, if possible, speak to your supervisor about your condition so that you can receive as much nocturnal sleep as possible.

Here are some sleep strategies for shift workers that you may like to try. If you cannot change your working schedule, there are other actions you can take to minimise the effects on your body. When you are working, avoid drinking the likes of tea, coffee and other caffeinated beverages to keep yourself awake. Although the caffeine can work as a stimulant to some folks, the effects are short lived and you will likely feel even more tired and lethargic after the original buzz has worn off. Caffeine also dries the respiratory tracts, which could lead to sleep apnea and snoring when you eventually try getting some sleep. As an alternative, try to drink natural fruit juices or even plain water. In addition, ask your physician about any natural supplements you could take while working to keep yourself alert.

Excessive daytime sleepiness is another sign that you may be suffering from a shift work sleep disorder. You may notice that you are drowsy during the day, even if you use this time for relaxation before your work shift. If you have narcolepsy, which is believed to be caused by the brains inability to adjust to normal sleep wake cycles, you may notice 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 might be your problem.

Keeping a record of your work schedules and rest patterns is normally enough information for your physician to reach a proper diagnosis. Nevertheless, for on-going sleep problems or if an underlying sleep disorder is suspected, you might be required to maintain a sleep diary in which you keep a record of your sleeping habits. You should also endeavor to keep a regular sleep schedule, even on your days off or at weekends. If you believe they may be helpful, ask your doctor about medications such as 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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