Sleep Deprivation And Its Effects On Shift Workers

We know that sleep deprivation is a concern among the population as a whole. However, there is a sub set of people that it has a far more profound affect on. That is the shift worker.

We all have biological clocks, which tell us when it's time to sleep. Nighttime is when the body expects to go to sleep. For the shift worker, especially someone who has just changed over to the night shift, the change in sleep time disrupts the body's natural rhythm.

And even if the individual feels he or she has gotten enough sleep, they will still get sleepy during early morning hours. Even people, who have worked the night shift for years, still feel those effects.

Sunlight is very important, for both good physical and mental health. Unfortunately for the shift worker, sunlight makes it hard to sleep. The shift worker faces this problem, along with all the daytime noise when trying to get rest-full sleep. There are things like ear plugs, and a sleep mask for the eyes, but some people have a hard time adjusting to the use of such products.

So this presents a dilemma for these people, and they tend to get a less of real restful sleep. The kind of sleep needed, should take them through the five stages of sleep, including (REM) or rapid eye movement. No matter how much sleep you get, if you are not experiencing all the stages of sleep, you are not getting a recuperative sleep.

Because of this, daytime sleepiness will get worse, and this can lead to accidents. Both on, and off the job. Driving accidents due to sleep issues among night shift workers are more common than their day shift counterparts. Also, more accidents at work are a real concern. Of course life doesn't stop for a night shift worker when the job is done.

Most people have families, and other obligations they are responsible for. This is even more reason why shift workers tend to get less sleep. The average person gets between six and eight hours of sleep. This is necessary for good health.

The shift worker, because of the reasons stated above, usually gets between four and six. And that sleep might not be a genuinely restful sleep. Plus, four hours of sleep a night, is not enough sleep, even if it is restful.

The longer this goes on, the greater possibility for other issues to arise. First irritability will start to become a constant, and this can affect relationships with both family members and co-workers alike. But the biggest cause for concern is that it could lead to depression.

If you develop depression because of sleep deprivation, then you end up dealing with two problems instead of one. Another danger you need to be on guard for, is taking drugs to help you sleep, whether prescribed or over the counter.

This can only lead too more troubling issues in the long run. Drug addiction, side effects, and loss of appetite just to name a few. So what do you do? The fist thing to do if you are suffering from sleep deprivation is to get diagnosed by your doctor.

You have to rule out any other distinct disorders that could be causing you to lose sleep. Your doctor should eliminate disorders like sleep apnea, and narcolepsy before moving forward. These types of disorders could require both physical equipment, and special medical treatment.

The type of treatment that possibly wouldn't be required for treating the difficulty of sleeplessness experienced by a shift worker, which are specifically due to working the night shift.

Some Things You Can Do To Help.

Here are some things you can do to help your situation. Try to stick to a strict schedule for sleep. In other words, go to sleep at the same time everyday. Working the night shift, you probably start work at eleven or twelve at night, try to sleep eights hours right before work.

Don't go to sleep in the morning, or too early in the afternoon were you will be awake for hours before going to work. Of course, this can only happen if your schedule allows. If not then going to sleep at the same time everyday still applies.

If you can involve an exercise routine in your day, something as simple as a brisk walk will help expend any built up energy, or stress in your system. But make sure you do this at least three hours before bedtime.

Get some thick, very dark curtains for your bedroom. It is essential to filter out any daylight while sleeping. You must start to convince mind and body that it is your nighttime, and time for bed.

Another thing you can do instead of earplugs, especially for people who live in the city or near a high traffic area, is to use a masking noise you can live with. There are specialty radios out there that have built functions in order to play background sound.

Some of the background sounds they make are, the sounds of a waterfall, ocean waves, woodland noises, and rain falling. You can also get these types of things on CD's. This will help substitute the traffic, and other daytime noise that would normally wake you, with a sound that will help you sleep.

Last but not least is diet. Make sure you are not eating or drinking anything that might contain caffeine, high sugar content, or any other type of stimulant before bedtime. For some people this could be as much as four hours or more before bed.

It might not be easy, but you should try to adjust your schedule to incorporate the things we have discussed here. Make the proper sleep environment, institute an exercise plan, and eat a healthy diet. Remember, it’s your health, and a proper rest is a big part of maintaining that health.