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.
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.
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