SHIFT WORK DISORDER
occurs when there is a change in work schedule that is different than the person’s internal clock.
- Most shift workers tend to sleep an average of 5 hours!
- Doing shift work can increase the risk of developing obesity, diabetes and cancer
- 5%-10% of shift workers have a shift work disorder. These workers are at risk for poor performance, work-related accidents, motor vehicle accidents on the drive home from work and mood disorders.
Symptoms include:
- Excessive sleepiness when you need to be awake, working, alert and productive
- Insomnia, or difficulty to sleep when you need to
- Unrefreshing sleep
- Difficulty concentrating
- Lack of energy
- Irritability or depression
- Difficulty with personal relationships
- Women may have menstrual irregularities
Sleep Tips to Avoid Shift Work Disorder
- Maintain a regular sleep and wake routine, even on days off
- Use blue-light blocking glasses if using screens before bed
- Use sunglasses on the drive home to avoid sunlight
- Keep the bedroom quiet (wear ear plugs or use a white-noise machine) dark (wear an eye-mask, cover windows) and cool (68-70 degrees)
- Roll phone to voice mail, without vibrate or sound
- Work with family to not be the “go to” parent during sleep
- Limit alcohol 2-4 hours before sleep
- Limit caffeine 6 hours before sleep
- Don’t watch the clock
- Limit napping to 30 minutes or less
- If possible, rotate shift work forward around the clock (Days > Evenings > Night).
If you are still struggling to sleep or feel tired while working:
See your primary care provider who may refer you to a sleep health center. There you will work with a sleep specialist on strategies to improve your sleep!
Take the “4 Week Sleep Challenge” to learn more about your sleep pattern.
The better your sleep habits, the better you’ll feel!