Home Remedies For Insomnia

Sleep and Shift Work

When people talk about shift work, most focus on the benefits, of which there are many. To the employees working hours that aren't considered 'normal', something other than Monday through Friday from 9 am – 5 pm, shift work means greater flexibility in scheduling.

To employers, shift work means staying competitive, especially in an increasingly global marketplace.

But to those individuals who specialize in understanding and treating sleep disorders, shift work has a more negative implication. Shift work is often associated with insufficient sleep, an increased likelihood of human error and, contrary to popular belief, decreased productivity.

The reason for this is simple: many key bodily functions take place according to a natural cycle and any disruption to this natural cycle can throw a person out of balance.

This natural cycle, or internal clock as it's more commonly referred to, is the Circadian rhythm. In humans, this natural rhythm is responsible for signaling when the body should wake and when it should sleep.

It signals these actions by releasing and withholding the release of certain chemicals, hormones and neurotransmitters. When sleep patters are disrupted, as they are when a person working the night shift sleeps during the day, lower quality and/or fewer hours of sleep are typical consequences.

It's not long before the symptoms of insomnia begin to appear. Typical symptoms include a diminished ability to concentrate or to focus on the task at hand while awake. Insomnia can also cause irritability or feelings of tenseness and depression. And of course, the most notably symptom is fatigue.

When employees experience these symptoms while at work, it's no wonder there's a higher likelihood of mistakes, accidents and injuries, absenteeism and even fatalities. Besides insomnia, those involved in shift work also tend to have more gastrointestinal problems, more trouble controlling their blood pressure and a higher likelihood of developing other sleep disorders including sleep apnea.

More people than you might realize participate in shift work. Those in the medical field and in law enforcement can be on duty any time during the day or night. Those working in mines, in factories, in customer service, as well as those in the field of transportation from taxi drivers and dispatchers to airline pilots and controllers must also be available for work around the clock, every day, including week-ends.

If you are involved with shift work, there are measures you can take to better adjust. The most important is to ensure your sleep area is dark and quiet.

Darkness releases melatonin, a hormone that plays a pivotal role in the Circadian rhythm because of its ability to initiate sleep. It's also important to get an adequate amount of sleep, 8 hours if possible.

You should also try napping during the day, especially if adequate sleep isn't possible. While sleeping, keep disruptions to a minimum and develop a regular sleeping schedule.

Don't drink caffeinated beverages for several hours prior to sleep, either. Equally important as a darkened sleep environment during daytime sleeping is a bright working environment when working the night shift. You might even ask your employer about the possibility of taking a brief nap during work hours.