Shift workers really do get a raw deal when it comes to
getting enough sleep. They have to try and sleep when the
rest of the world is waking up and their body clocks have a
hard time adjusting.
Short rotation shift workers are the worst affected. They
have to change their sleeping patterns every few days. No
sooner does the body's rhythm adapt than it's time to
change it again.
I remember many years back I was boarding with a friend who
was a shift worker. I used to envy him as I passed him on
the stairs heading towards a comfy bed, while I was
starting a new working day, tired from being awake some of
the night (I suffered from insomnia back then)
Now when I think back, I realize how wrong I was. My friend
was sleep deprived even when he managed to get 6 hours -
which wasn't often. The sleep he was getting during the day
just wasn't as restful. It would be like having permanent
jet lag.
Shift work and health
Sleep deprived workers are less productive and more prone
to accidents at work or while driving, they may suffer with
indigestion a lot as the digestive system becomes sluggish
at night. The effects of shift work becomes even harder to
cope with as we get older, maybe because are bodies are
less resilient.
Lack of restful sleep can also depress the immune system
leaving the shift worker prone to more colds, flu and other
health problems. And then there the ever present social
hassles. The shift worker has to sleep while their friends
and family are awake.
So what's the best way of getting a good "day's" sleep when
you're a shift worker? The main problem to overcome is the
body's natural circadian rhythm. It is designed to make us
sleepy as darkness falls and awake as daylight floods our
bedrooms. So all our systems are trying to slow down while
we're trying to get going.
Darkness stimulates the release of melatonin by the pineal
gland. The production slows down as it becomes light.
Melatonin encourages sleep and the lack of it can cause
sleeplessness. This is known as the shift work sleep
disorder
The following can help.
Invest in heavy blinds and curtains to keep light out of
the bedroom
Buy a sleep mask and some ear plugs Turn off the phone
or have it somewhere you won't be disturbed
Make sure your family and friends know not to disturb you
during your sleep time Try melatonin half an hour before
going to bed. This can help to reset you body rhythms.
Start with 1 mg
Bright light therapy can also help reset the body's clock
and regulate melatonin levels. Seek medical advice first.
The following are not recommended!
Drinking alcohol to help you sleep - have a drink by all
means, just don't expect it to improve your sleep.
Sleeping pills - They're ok for a very temporary fix.
So try the above sleep tips and see if they help your
problem. It may well be worth having a chat to your
employer about a rest break a on the job. After all it will
increase your productivity so you’ll both benefit!
By Wendy Owen is an health author and researcher. For help and
advice on sleep problems visit her site at: http://www.insomnia-connection.com
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