How to Treat Shift Work Disorder

Shift work sleep disorder is a part of life for millions of Americans. It has its benefits, usually including higher pay and less traffic during commuting hours. However, for some people who have trouble adjusting, the negative health effects of losing sleep outweigh the benefits.In the short-term, you may experience insomnia, GI problems like nausea or upset stomach, daytime sleepiness, malaise, and depression. Long-term, the effects of maintaining an atypical sleep/wake cycle may lead to your body producing less melatonin.

shift work sleep disorder doesn’t have to be with you forever. Practicing good sleep hygiene can help you to adapt to your schedule and improve the conditions for sleep.

Some practical tips to help improve the quality of your sleep:

Keep Your Bedroom Dark and Quiet.

To block out sunlight, use blackout drapes and wear an eye mask. Keep bright digital devices out of the bedroom, too — the pulsing lights and blue light may stimulate you to stay awake. Keep your room cool and quiet and use a white noise machine and earplugs to drown out any disruptive daytime sounds to help with shift work sleep disorder.

Protect your sleep hours and Limit caffeine and alcohol.

Hang a “do not disturb” sign on your door. Talk to family members and ask them not to wake you unless absolutely necessary. Turn off your phone or put it on vibrate they increase cases of shift work sleep disorder.Stop drinking both within 3 hours of bedtime — they can dehydrate you, interfering with the quality of your sleep. Caffeine also has a long half-life and will stay in your system for at least six hours, shortening REM sleep; plus, it’s a diuretic, which means more trips to the bathroom in the night. Click here.

Exercise Regularly

Studies suggest that daily, moderate exercise may help with chronic insomnia by decreasing the amount of time it takes you to fall asleep. Some experts theorize that the temporary spike in body temperature, followed by a decrease, may trigger your body to get drowsy. A moderate workout before you go to work or right after your work shift ends may be helpful in promoting a betterquality of sleep. Gentle stretching or yoga before bed can also be beneficial with shift work sleep disorder.

Pack a healthy lunch and Nap during the day.

Shift workers, especially those working the graveyard shift, often have trouble finding nutritious dining options open during irregular hours. To avoid the temptation of fast food or vending machine dinners, plan ahead and pack a well-balanced meal. To stop shift work sleep disorder eat a small, sleep-friendly snack half an hour to an hour before bed can also help to boost melatonin production. If you can, taking brief naps (10 to 30 minutes) during your work breaks can help to combat daytime drowsiness.

Limit your daylight exposure.

If you work a night shift that ends in the morning, wear sunglasses when you drive home. Exposure to daylight suppresses melatonin production and tricks your body into staying awake.

To conclude

If you’re still struggling to regulate your sleep after making these changes, ask your doctor for advice regarding melatonin supplements or other medications. A sleep study may also be helpful in ruling out other conditions or disorders. Finally, you may want to talk to your work supervisor about accommodations, like “shifting forward” or taking daytime naps, that allow you get more rest and stay safer on the job will help with a shift work sleep disorder. Check out this site:  https://www.afinilexpress.com/buy-modafinil-online-modalert-200

Clues You Might Have Obstructive Sleep Apnea

Obstructive Sleep apnea is something that so many people are struggling with. And, the worst part is that they might not even realize that they have this serious condition. Most think that sleep apnea isn’t serious and that you can go without treatment. However, this is something that can become serious and even deadly, if you don’t make sure that you are getting treatment as soon as possible. Here are some clues and signs that you might have this type of apnea, and that you need to go for treatment:

Loud snoring

One of the most common signs that you might struggle with obstructive sleep apnea is when you are snoring at night. But, we don’t talk about the normal snoring that most people are having. We are talking about the loud snoring that can wake you from a deep sleep and make sure that your partner doesn’t get any sleep.

There is a huge difference in normal snoring and apnea snoring. Don’t think that you have apnea when you are just snoring at night. It is a loud, snoring where it sound that you don’t get enough oxygen.

Still feeling tired in the mornings

You are going to sleep early at night, but you are still feeling tired in the morning. This can be a frustrating feeling, because you will never feel completely rested. No matter how many hours of sleep you are getting.

People start to think that you are just lazy and aren’t feeling up to working. If this sounds familiar, then you should consider that you might have obstructive sleep apnea, and you might need to see your doctor as soon as possible. It is never a great feeling to feel tired all the time, and you can get rid of this feeling by seeking professional and medical help.

Waking up during the night with shortness of breath

Many people are waking up during the night with shortness of breath, and they feel like they have just run a marathon. And, their partners are complaining about loud snoring. This is one of the clues that you might have obstructive sleep apnea.

There is no other reason why you should wake up with a shortness of breath. Your body should be breathing normally when you are sleeping, and never wake up with a shortness of breath and struggling to breathe. Even, if you don’t have any other symptoms for sleep apnea, you should go to a doctor immediately. There might be something seriously wrong with you.

Sleep apnea is something that many people are struggling with, and not knowing it. This is because they don’t have all the symptoms and clues for sleep apnea. Some people are just saying that people are lazy when they are waking up tired. However, this isn’t the case. If you have any of these above symptoms and clues, you need to go to your doctor as soon as possible. Sleep apnea can be dangerous if it is left untreated.

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