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

List of Sleep Disorders

Sleep disorder is describe as the disturbance in amount, time, quality, or behavior associated with sleep. The average length of time of sleep differs but, on average, most adults sleep between 7 and 8 hours per night. Not only is the capacity of sleep is significant but the quality of sleep is also significant. People need to sleep in order to think clearly and react easily to everyday situations.

There are five stages of the human sleep cycle.

Stage 1 develop when an individual is falling asleep and is considered a NREM (non-rapid eye movement sleep). About 5% of stage 1 is interpreted in a normal adult sleep time.

Stage 2 marks the starting of true sleep. About 50% of stage 2 is interpreted in a normal adult sleep time.

Stage 3 and stage 4 is the nethermost level of sleep. About 10-20% of stage 3 and 4 is interpreted in normal adult sleep time.

Stage 5 is the REM (rapid eye movement) sleep. About 20-25% of stage 5 is interpreted as normal adult sleep time.

The following is a list of the different types of sleep issues that exist:

Insomnia – An individual has difficulty falling asleep or staying asleep.

Hypersomnia – An individual experiences episodes of extra daytime sleepiness or extended
sleep during the night.

Narcolepsy – This is a lifelong sleeping disorder and a lifelong auditory disorder that is caused by the weakness of an individual’s brain to manage sleep-wake cycles correctly.

Restless leg syndrome – This is an auditory disorder where an individual experiences a bad feeling in their leg (such as a creeping or tugging feeling).
Sleep apnea – It develops when an individual has one or more delays in breathing while sleeping. The breathing delays for seconds or minutes depending on the strictness of an individual’s sleep apnea. visit their official website for more latest news.

Other sleep issues include mental disorders (depression or anxiety) or current medical conditions, such as Huntington’s disease, Parkinson’s disease, Thyroid, or Encephalitis disease.

Not all sleep disorders are connected to a medical disorder or condition. Individuals can also experience sleep walking, night terrors, teeth grinding, and nightmares which are also considered sleep disorders.

Environmental, physical changes, or emotional issues can also cause sleeping problems. Moving to a new home, changing job, illness, financial problems, or death of a family member can result in sleep disorders.

sleep disorder

Sleep disorders can lead by medications such as antihistamines (used to treat allergies) or corticosteroids (used to treat cancer) that can influence the central nervous system and cause a person to experience trouble sleeping. A regular cause of sleep disorder is an individual having trouble sleeping due to use of alcohol or caffeine.

There are also work connected issues that can cause sleep disorders – added to the most ordinary work related issue which is stress. An individual who travels a lot can experience jetlag due to the time changes. In addition, an individual who works switch work can experience sleep disorders when switching from one switch to another. for more information, go to http://bergenfield.dailyvoice.com/lifestyle/valley-doctor-examines-correlation-between-sleep-and-cardiac-health/701163/

An individual’s sleeping preparations can also provide to a sleep disorder. For example, an individual that is sharing a sleeping space with an individual who wheeze strongly can add to a sleep disorder.