Shift work sleep disorder is characterized by a disruption in the circadian rhythm of the sleep and includes insomnia and excessive sleepiness during shift work schedules (work schedules that overlap with sleeping hours).
Normally people with shift work experience a disruptive sleep pattern that may worsen over the years. However, the following steps can be taken to ensure the restoration of sleep pattern: -
1. Establishing sleep hygiene: -Sleep hygiene can be maintained by establishing a napping time just prior to a beginning of a shift. It will help the worker to feel energetic during the working hours. The shift worker has to maintain a regular sleep schedule, avoid exercising before bedtime, limiting worry, limiting exposure to light before sleep, avoiding alcohol, nicotine, and other stimulants hours before sleep.
2. Rotating shifts with sleep /work schedule: -Certain schedules can be formulated where synchronicity with the circadian rhythmic sleep pattern can be maintained. For instance, 1 to 2 days of night shift followed by a period of recovery.
3. Napping during shift work break hours: - shift workers may take a brief nap break during shift work hours. It will help in remaining alert and focussed.
4. Bright light therapy: - Exposure to bright light can be used to adjust the sleep cycle. Artificial bright light can affect the body clock the same way that sunlight does. Artificial light can be avoided during the daytime and gradually the exposure can be increased from the evening. Dark sunglasses can be used to avoid light. This will have a calming effect on the eyes and will promote sleep. Lightboxes can be used to control a shift worker’s exposure to light. These boxes have several tubes fitted that produce extremely bright light. A 15 to 30-minute session at the right time each day can have a beneficial impact on the sleep pattern of the shift worker.
5. Melatonin: - Melatonin is a hormone that controls the sleep pattern of an individual. It is used for the treatment of jet lag and treatment of shift work sleep disorder and insomnia. Melatonin supplements may help in sleeping a little longer during the daytime.
6. Use of Smart Drugs: - Smart Drugs like Modafinil, Modvigil, and Armodafinil may be used to promote alertness during shift working hours. Caffeine can also be used as a stimulant to promote alertness. Modvigil Australia is now available to buy online.
7. Medication to increase daytime sleepiness: - Medications may be used to promote daytime sleepiness. Hypnotics given in the morning can lengthen daytime sleep. Hypnotic such as sleeping pills fall in the class of sedatives and are usually prescribed by the doctors to restore the sleep patterns of shift sleep disorder of night shift workers.
Apart from the above, the home environment plays a vital role in restoring the sleep pattern of a shift sleep disorder of a worker. Family members have to cooperate in adjusting to the shift work schedule. Low levels of noise during sleeping hours play a crucial role in restoring sleep during the daytime. A compatible home environment and adherence to the above-mentioned measures are key to the restoration of the shift work sleep disorder.
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