How to Deal with Shift Work Sleep Disorders

If you are one of the millions of people who regularly rotate their work shifts and are effectively working when their body needs to rest, you may notice that you feel increasingly drowsy during your night work shifts and unable to sleep during the day even though you might feel really tired. These symptoms of sleepiness and insomnia are a complaint called shift work sleep disorder, that can in addition, bring on several other health related problems such as regular headaches, having trouble concentrating and no energy. Read on for several tips on what you can do to alleviate the symptoms of SWSD.

The most obvious cure is to try to change your work schedule to hours that are more sociable. By working at night, you are upsetting your body’s inner 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 unnatural 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 cannot fall asleep 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 stay away from caffeinated drinks while you are working, and particularly right before you go to sleep. Caffeine dries the respiratory tracts, and may work as a stimulant 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 many individuals, let alone excessive snoring. So, try to drink fruit juices, or ask your doctor about natural supplements you can take while you work.

Shift work sleep disorder may also mean 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 dreams while you are not in sleep mode. Your body may also be in a slight state of paralysis when you are trying to wake up, 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 sufficient information for your physician to make a correct diagnosis. Nevertheless, for ongoing sleep issues or if an underlying sleep disorder is suspected, you may be asked to maintain a sleep diary in which you keep a record of your sleeping habits. You should also try to maintain a regular sleep schedule, even on your days off or at weekends. If you believe they may be helpful, ask your doctor about medications like Ritalin or Melotonin. It is essential that you do not try and self diagnose your problem as it might be something more than a shift work sleep disorder.