| Shift work and sleep
Shift workers really do get a raw deal when it
comes to getting enough sleep. They have to try and sleep when
the rest of the world is waking up and their body clocks have a
hard time adjusting.
Short rotation shift workers are the worst
affected. They have to change their sleeping patterns every few
days. No sooner does the body's rhythm adapt than it's time to
change it again.
I remember many years back I was boarding with
a friend who was a shift worker. I used to envy him as I passed
him on the stairs heading towards a comfy bed, while I was
starting a new working day, tired from being awake some of the
night (I suffered from insomnia back then)
Now when I think back, I realize how wrong I
was. My friend was sleep deprived even when he managed to get 6
hours - which wasn't often. The sleep he was getting during the
day just wasn't as restful. It would be like having permanent
jet lag.
Shift work and health
Sleep deprived workers are less productive and
more prone to accidents at work or while driving, they may
suffer with indigestion a lot as the digestive system becomes
sluggish at night. The effects of shift work becomes even harder
to cope with as we get older, maybe because are bodies are less
resilient.
Lack of restful sleep can also depress the
immune system leaving the shift worker prone to more colds, flu
and other health problems. And then there the ever present
social hassles. The shift worker has to sleep while their
friends and family are awake.
So what's the best way of getting a good
"day's" sleep when you're a shift worker? The main problem to
overcome is the body's natural circadian rhythm. It is designed
to make us sleepy as darkness falls and awake as daylight floods
our bedrooms. So all our systems are trying to slow down while
we're trying to get going.
Darkness stimulates the release of melatonin
by the pineal gland. The production slows down as it becomes
light. Melatonin encourages sleep and the lack of it can cause
sleeplessness. This is known as the shift work sleep disorder
The following can help.
Invest in heavy blinds and curtains to keep
light out of the bedroom
Buy a sleep mask and some ear plugs Turn off
the phone or have it somewhere you won't be disturbed
Make sure your family and friends know not to
disturb you during your sleep time Try melatonin half an hour
before going to bed. This can help to reset you body rhythms.
Start with 1 mg
Bright light therapy can also help reset the
body's clock and regulate melatonin levels. Seek medical advice
first.
The following are not recommended!
Drinking alcohol to help you sleep - have a
drink by all means, just don't expect it to improve your sleep.
Sleeping pills - They're ok for a very
temporary fix.
So try the above sleep tips and see if they
help your problem. It may well be worth having a chat to your
employer about a rest break a on the job. After all it will
increase your productivity so you'll both benefit! |
