If you are working a routine that will require you to remain up overnight and sleeping in your day sometimes, you are engaging in shift work. This arrangement may cause the worsening of existing health issues, such as sleep apnea. Find out more about Shift Work Sleep Disorder and identify if your sleeping patterns may be making your sleep apnea worse.
Shift Work Sleep Disorder
It is a sleep apnea that influences people who frequently rotate shifts or just work at nighttime, usually between 10 pm and 6 am.
You can find about 20% of the US workforce who get excited about some shift work. As a result, their schedules often go against the body’s natural circadian rhythm, and individuals have a problem adjusting to the several sleep and wake program.
This contributes to a repeated or ongoing pattern of interrupted sleep, leading to difficulty staying asleep and abnormal sleepiness.
Troubles with Sleeping During the Day
Sleeping throughout the day can be challenging as it will go against circadian rhythms, which function as an internal body clock. The body clock uses natural body rhythms to sign to you when it is time to visit sleep and wake up, which will take place at regular intervals every day.
This time clock is also ‘place’ by exposure to daylight. In most adults, the level of sleepiness peaks between midnight to 7 am, and also causes moderate sleepiness between 1 and 4 pm. It is thus harder to drift off in the day whenever your body needs to be alert.
Some researchers on sleep apnea and shift work sleep disorder think that it may take so long as three years to adapt to a change work schedule. Others think that you will not ever fully adjust to a unique sleep/wake pattern.
Even if you feel this pertains to you, you can make the best of a terrible situation with the following coping tips.
We know it is not always feasible to change jobs or change shifts. Luckily, you may still find ways to cope with your schedule, even when it is not ideal.
Here are some tips which may be helpful:
- Schedule Your Meals: Regular mealtimes help regulate your system clock and also allow it know when you should feel sleepy.
- Naps are Important: Napping just before reporting for a night shift helps to make you more alert on the job. A nap of about 90 minutes is ideal.
- Sleep at the Same Time: Night switch workers should make an effort to stick to the same sleep routine every day of the week, even on off days.
- Rotate WORKING ARRANGEMENTS when possible: Getting a routine that rotates clockwise helps the body change to the change more easily – for example, Day Switch, to Evening Change, to Night Switch.
- Supplements Can Help: Taking melatonin, a hormone that is released by the mind at night appears to have a highconnection to the sleeping/wake cycle.
- Light Therapy: Shiny light subjection is ways to help your body’s rest cycle adjust.
Know Your Risk
Rest Rite can operate a sleep study to recognize any existing sleep disorders and to find out the severity of these, to help you achieve a much better quality of sleep.
Performing change work doesn’t invariably mean you cannot achieve a good quality of sleep. Find out if sleep apnea and shift work sleep disorder is affecting your health and yourskill it today.