How to Prevent a Shift Work Seep Disorder

Shift work sleep disorder (SWSD) is a circadian rhythm sleep disorder characterized by insomnia and excessive sleepiness affecting people whose work hours overlap with the typical sleep period. Insomnia can be the difficulty to fall asleep or to wake up before the individual has slept enough.

The symptoms of shift work disorder include:

• Excessive sleepiness when you need to be awake, alert, and productive

• Insomnia, or the inability to sleep when you need to. This can mean trouble falling asleep, or waking up before you’ve slept sufficiently

• Sleep that feels unrefreshing or insufficient

• Difficulty concentrating

• Lack of energy

• Irritability or depression

• Difficulty with personal relationships

Most people who work shifts will experience some difficulty with these symptoms, for example waking up after fewer than 7-9 hours of sleep or feeling drowsy while on the job. For people with shift work disorder this is often an ongoing problem that continually causes symptoms and starts to interfere with work or family life.

Shift work disorder can be caused by night shifts, rotating shifts, or even an early morning shift. It can cause chronic sleep deprivation in which a person never catches up on needed sleep and carries a significant “sleep debt” with them. This kind of chronic loss of sleep has serious implications for health, productivity, and safety.

So, how can shift workers prevent SWSD from occurring? Here are a few tips:

• Take naps - aim for 30 minutes tops 

• Eat healthy, smaller meals throughout the day

• Keep your eating schedule consistent with your sleep schedule

Say goodbye to devices - your screen time could lead to insomnia