People working other than traditional hours, such as night shifts, early morning shifts, or rotating shifts, may have Shift Work Sleep Disorder, or SWSD. Unlike the typical 9-to-5 workers, shift workers often find themselves awake when others are asleep and trying to sleep during the day when the world is active. This interference with the normal sleep-wake cycle of the body may lead to decreased quality and quantity of sleep and difficulties in remaining alert during work time, which is a big concern.
In this article, we will explore what Shift Work Sleep Disorder is, its causes and symptoms, and some simple tips to help manage it.
What is Shift Work Sleep Disorder (SWSD)?
Shift work sleep disorder occurs in people who work during hours when most people are asleep. It happens because your body naturally controls sleeping and waking periods through a cycle which is termed the circadian rhythm. The circadian rhythm is an internal 24-hour clock that tells your body when to be awake and when to sleep. Normally, your body clock helps you feel awake during the day and sleep at night.
When you work shifts that are outside the regular daytime hours, your circadian rhythm can get out of sync with your work schedule. This can result in sleeplessness, affecting sleep such that you experience either a reduced ability to fall asleep, stay asleep, or be awake during work hours. Eventually, it may result in major sleep disorders, and it may even affect your overall health.
Who is Affected by SWSD?
SWSD affects people who work outside the usual 9-to-5 schedule. This includes:
- Night shift workers: Those who work late at night until early morning.
- Rotating shift workers: People who switch between day shifts, night shifts, and sometimes irregular shifts.
- Early morning shift workers: Those who start work very early, such as 4 or 5 a.m.
- Long shift workers: Those who work 12-hour shifts, that extend beyond normal working hours
Jobs that commonly involve shift work include healthcare (like nurses and doctors), transportation (like truck drivers or pilots), factory work, retail, and emergency services (like firefighters and police officers).
Symptoms of Shift Work Sleep Disorder
The symptoms of SWSD can vary from person to person, but they often include:
- Insomnia: Difficulty falling asleep or staying asleep during the day.
- Excessive sleepiness: Feeling extremely tired during your shift, even if you’ve had some sleep beforehand.
- Difficulty concentrating: Trouble focusing on tasks, leading to decreased performance at work.
- Irritability or mood changes: Feeling more irritable or stressed than usual.
- Headaches: Frequent headaches, especially after long shifts.
- Digestive problems: Stomach issues like indigestion, heartburn, or loss of appetite.
People with SWSD may find that they struggle to balance work, personal life, and sleep. Over time, these symptoms can become more severe and lead to other health problems.
What Causes Shift Work Sleep Disorder?
SWSD happens when an individual is scheduled to be awake and on the job when his or her body is naturally programmed to go to sleep. An individual’s sleep cycle may be disrupted by having to be awake and alert during times when his or her body naturally desires to sleep. Some of the factors that cause SWSD include:
Read More: The 5 Stages of Sleep Cycle
- Circadian Rhythm Disruption: You have your circadian rhythm, which is a sleep-wake cycle. It tells you when you should be awake and alert, and when you should doze off. Working night shifts or alternating shifts break your natural body clock. In the daytime, it is hard to keep oneself awake and alert since the body has already lost sleep, and vice versa during nighttime.
- Environmental Factors: Compared to night sleep, daytime sleep can sometimes be a bit difficult due to light, noise, and general body activity. For instance, sunshine, heavy traffic, or domestic noises could interfere with daytime sleeping, making it challenging to get good quality and refreshing sleep.
- Inconsistent Sleep Schedule: People working in shifts often have to deal with irregular sleep patterns. This is especially true for workers who are on rotating shifts: one week you may be working at night, and the next week you are on day shifts. The human body cannot adapt to this constant change, thus leaving a person tired at all times.
How Does SWSD Affect Your Health?:
If left untreated, Shift Work Sleep Disorder can have serious effects on your health, including:
- Heart Problems: According to research, working at night increases the risk of suffering from high blood pressure, heart disease, and other forms of cardiovascular diseases. This is partly because shift work causes stress and interferes with the regular functions of the body.
- Sleep Deprivation: Chronic sleep deprivation results from a lack of quality sleep over a long period. You may suffer from chronic fatigue, irritability, and inability to concentrate. Sleep deprivation also weakens the immune system, leading to higher susceptibility to disease.
- Mental Health Issues: Anxiety, sadness, and mood swings are all part of people who suffer from SWSD. It is hard to maintain a smile on one’s face because you are always finding ways to balance work and sleep.
- Increased Risk of Accidents: Sleep deprivation leads to slower reaction times and weakened concentration ability. Driving or working at work might be dangerous activities, especially for a worker like a truck driver or a health worker whose work goes hand-in-hand with full awareness of the surroundings.
- Weight Gain and Metabolic Issues: Shift work can impact your metabolism, causing you to gain weight and making you even more susceptible to diseases such as diabetes. This is because when it is night and not, by its expectation, a time to work but rather a time to sleep, your body may be metabolizing your meals differently.
How to Manage Shift Work Sleep Disorder
While SWSD can be challenging, there are several ways to manage it and improve your sleep and overall well-being.
- Stick to a Consistent Sleep Schedule: Try to maintain your routine for sleep, even if you’re changing shifts. You should set a sleeping schedule so that at whatever time you fall asleep, you wake up at the same time every day, including on holidays. It will familiarize your body with what it needs to do when you sleep at a particular time.
- Exercise Regularly: Exercise has been shown to lift your mood, give you more energy, and even help you sleep better. Aim for physical activity during the day, but avoid vigorous exercise a couple of hours before bedtime because it might interfere with your sleep.
- Limit Caffeine and Heavy Meals: Avoid consuming a heavy meal or a cup of coffee several hours before lying down to sleep. Large, heavy meals may cause discomfort, and make a person wake up several times throughout the night. Caffeine may be in the body’s system for a long time and, therefore, make it harder to fall asleep.
- Take Short Naps: If you’re feeling very tired, short naps (20-30 minutes) during the day can help boost your energy. Just be careful not to nap too close to bedtime, as it might make it harder to fall asleep later.
When to Seek Help
If you have tried everything and symptoms of SWSD persist, perhaps it is time to consult a medical professional. You can explore options such as light therapy, cognitive-behavioral therapy, or medication that could help improve your sleep and alertness with the help of a doctor or sleep specialist.
Conclusion
Irregular hours of work are commonly associated with shift work sleep disorder, though this condition does not need to overshadow your life. Knowing its causes and symptoms, as well as following a few basic rules, will put you on the right track to improving quality sleep and being in good control of your energy resources. And remember, your health and well-being count even if you have shift work!
References +
- Shift Work Sleep Disorder (SWSD). (2024, May 1). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/12146-shift-work-sleep-disorder
- Pacheco, D., & Pacheco, D. (2023, November 3). Shift work disorder. Sleep Foundation. https://www.sleepfoundation.org/shift-work-disorder
- Wikipedia contributors. (2024, February 19). Shift work sleep disorder. Wikipedia. https://en.wikipedia.org/wiki/Shift_work_sleep_disorder
