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

Common Sleep Disorder Symptoms

Correct sleep is important for a healthy life. Still, many people suffer many sleeping ailments and most of them never realize that these disorders can be treated through medication. If you find it hard to sleep or if you get disrupted during the night, you may be suffering from some kind of sleep disorder. Knowing many kinds of disorders and their symptoms may help you to improve your sleeping style and your health.

Some common disorders and their symptoms are as follows:

1) Symptoms of Insomnia:

According to some medical studies, around 33% of total population of the United States suffers from Insomnia. It is a common sleeping disorder that causes a person suffers from poor sleep. The symptoms of insomnia are very simple to observe as the person suffering from insomnia will face hardly in falling asleep and he will decline to maintain sleep for enough time.

2) Symptoms of Circadian Rhythm Disorder

Disruption of your normal sleeping pattern may make you have difficulties in sleeping. This is commonly known as circadian rhythm sleeping disorder. A person suffering from this sleeping disorder faces a situation where the centralized biological clock of his body fails to identify the real time. Few of the common causes of this disorder are common traveling and work during nightshifts. Symptoms are easy as you will face difficulty in sleeping and maintain the sleep.

3) Symptoms of Narcolepsy

Narcolepsy is another sleeping disorder that can causes a person to fall asleep at any time of the day. The symptoms of narcolepsy are very simply noticeable as a person suffering from narcolepsy will feel an unavoidable sleepiness and they will easily fall asleep regularly at any time of the day.you can buy sleep apnea solutions at https://www.afinilexpress.com/buy-armodafinil-online-waklert-150

4) Repetitive Nightmares:

Some people face difficulty in keeping their sleep and they get awaken frequently because of strong dreams that keep recurring in their sleeps. This sleeping disorder causes the sufferer to suffer their sleep and get awake in an arouse and disturbed situation. This sleeping disturbance is often caused by extra distress and loss of self-confidence. A person suffering recurring dreams may usually feel tired, unable to maintain social relationships and feel alone.

5) Sleep Terrors

This disorder is identical to sleeping dreams. A person suffering from anxiety will face frequent and direct awakening from their sleep and after losing their sleep they will feel passionate fear and distraction. This distraction is because patients suffering from sleeping disorder of sleep terror cannot remember anything about those dreams that made them afraid.

Sleep Disorder

6) Symptoms of sleepwalking

Some people suffer the sleep disorder symptoms of sleepwalking that makes them rise up from sleep regularly and begin walking to perform normal activities. Still, anyone suffering from this sleeping disorder cannot remember anything upon waking up. While sleepwalking, the patient will still be sleeping and won’t communicate with others. It is hard to wake up a sleepwalker when they are sleepwalking. Nevertheless, if they awaken in such a condition, they will be in an unstable situation. checkout latest news at this link.

Sleep Disorder Symptoms are ordinary symptoms that affect over 70 million Americans. You should know these symptoms and how you can prevent and diagnose sleep disorders.