Do you work shifts? If so, and you are reading this I guess your shift work is interfering with your sleep. Shift work can be a horrible strain on your body. It isn’t just that the daylight is hard to exclude or that the sounds of everyday life outside your bedroom are disturbing but also that your circadian rhythm is set for you to be awake during the daytime.
Of course if you work shifts on a regular basis your body clock will adapt but most shift workers tend to want to stay up during the day on their days off. That means your body clock never really adapts.
When I was a student nurse we worked 12 hour nights for 1 week out of every 4 and so we never really got used to the change in the hours. I was a complete wreck by the time my week ended and very much needed the 4 days off that we got before going back to day duty. Luckily I was young, so I bounced back easily and my sleep pattern returned to normal pretty fast. I don’t think I would survive as well now.
So why does shift work mess you up so much? Why is shift work associated with insufficient sleep and an increased accident rate? The reason is simple: many key bodily functions take place according to a natural cycle and any disruption to this natural cycle upsets your body functions. This is the same phenomenon as occurs in jet lag.
This natural cycle, or internal clock as it’s more commonly referred to, is the Circadian rhythm. In humans, this natural rhythm is responsible for signaling when the body should wake and when it should sleep. It signals these actions by releasing and withholding the release of certain hormones and neurotransmitters. When sleep patterns are disrupted, as it takes time for your body to adjust. If you are on permanent night shift you will adjust.
The main problem then is that shift workers often do not get enough sleep. If you are trying to sleep during the day the activity in your home or neighborhood can disturb you. Or you may not sleep for a shorter time because you want to take part in normal family activities.
But what if you are simply unable to fall asleep or to stay asleep long enough?
- The most important thing to do is to ensure your sleep area is dark and quiet. Darkness releases melatonin, a hormone that plays a pivotal role in the Circadian rhythm because of its ability to initiate sleep. If you can’t achieve darkness in your room try wearing an eye mask.
- Keep to a regular sleeping schedule.
- Don’t drink caffeinated beverages for several hours prior to sleep.
- Try to keep your night time work environment as bright as possible.
- Listen to relaxing music or a relaxation audio as you settle down to sleep
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