Managing Shift Work Sleep Disorder: Strategies for Better Sleep

Not everyone follows the typical 9-to-5 schedule. Shift workers, who make up between 18 and 26 percent of the United States population, work during non-traditional hours. [1]

This means that approximately 26 to 38 million adults are night shift workers, rotating shifts, or on-call. Unfortunately, this type of work can lead to sleep deprivation and disrupted circadian rhythms, resulting in shift work sleep disorder. [2]

Many prefer shift work for its higher pay or because of school enrollment. However, caring for young children and alternating responsibilities with another caregiver may also require evening work.

While shift workers may deliver packages late at night or serve food in the early morning to pay their bills, they can experience shift work sleep disorder.

Below, we will discuss shift work disorder, its impact on sleep, and the best ways to manage it effectively.

What is Shift Work Sleep Disorder?

Shift work disorder is a circadian rhythm sleep disorder affecting people who work nontraditional hours and schedules outside the usual 6 a.m. to 7 p.m. workday. This condition results in a misalignment between the body's internal clock and the external environment, which can cause difficulties in falling asleep, staying asleep, and feeling rested.

Circadian rhythm sleep disorders are a class of medical conditions that affect the timing of sleep and wakefulness and can disrupt sleep patterns.

Study: The Cleveland Clinic estimates that 10 to 40% of shift workers experience Shift Work Sleep Disorder. [3]

There are several types of circadian rhythm sleep disorders besides shift work disorder. Delayed sleep-wake phase disorder involves falling asleep and waking up much later than usual. Advanced sleep-wake phase disorder means falling asleep and waking up earlier than normal.

Irregular sleep-wake rhythm disorder results in no set pattern for sleeping and waking. Lastly, jet lag occurs when rapid travel across time zones disrupts a person's normal sleep schedule.

Circadian rhythms are mainly regulated by the natural light and darkness cycle. In the daytime, the retina in your eyes receives sunlight and sends signals to the brain to release hormones such as cortisol that help you feel more focused and energized.

As the sun sets and the light diminishes, your brain produces melatonin, which causes feelings of sleepiness and relaxation.

However, only some people who work nontraditional hours will develop SWSD. Some people are naturally inclined to be "night owls," and their circadian rhythms align well with working late or irregular hours, allowing them to avoid the disorder.

What Causes Shift Work Disorder

Shift Work Disorder disrupts the body's natural circadian rhythm. This internal clock dictates sleep and wake cycles, generally encouraging sleep at night and wakefulness during the day. Working at night, early in the morning, or on rotating shifts conflicts with these natural rhythms. Shift work schedules often conflict with most people's internal body clocks or circadian rhythms.

Statistic: Approximately 16% of wage and salary employees in the United States work on shift schedules. [4]

The body relies on cues like sunlight to regulate feelings of alertness and sleepiness. When these signals are out of sync with your work schedule, it can be challenging for your body to adjust. This misalignment can lead to difficulties falling asleep, staying asleep, and feeling well-rested.

The disruption of this rhythm not only affects sleep but can also significantly impact your digestion, metabolism, and overall mood, contributing to the symptoms of Shift Work Disorder and potentially compromising your overall health.

Common Shift Work Sleep Disorder Symptoms

SWSD is a chronic or long-term condition that can impact everyday life with various symptoms, including:

• Excessive sleepiness while awake (both on and off the job)
• Decreased attention and memory
• Difficulty concentrating
• Recurring sleep loss
• Trouble falling asleep
• Regular headaches
• Decreased mood
• Low/Lack of energy
• Insomnia [5]
• Sleep disorders

Did You Know: It’s estimated that nearly one in five of the people in the industrialized world perform some kind of shift work. [6]

• If you're a shift worker and you're noticing any of the symptoms we've discussed, it's a good idea to talk to your doctor about them.

Managing Shift Worker Challenges

Shift work sleep disorder (SWSD) has been associated with several severe health conditions. There are several things that individuals can do to mitigate the effects of SWSD and other sleep problems.

Managing sleep issues from shift work can be challenging, but finding personalized strategies that work for you is critical. Several lifestyle adjustments can help ease the symptoms of your sleep disorder, making it easier to manage:

Create a Consistent Sleep Schedule

A consistent sleep schedule, even on days off, helps regulate your body's internal clock resulting in better sleep quality and feeling refreshed when you wake up.

We understand that it can be tempting to stay up late to watch your favorite TV show or sports team, hang out with friends, or even sleep in on your days off. However, sticking to a consistent sleep schedule can significantly improve your sleep quality and reduce symptoms of sleep disorders.

Sleep Tip: Dimming lights and avoiding screens before bed can signal to your body that it's time to wind down and get ready for sleep.

Create an Optimal Sleep Environment

An effective way to manage shift work sleep disorder (SWSD) is to create a cool, dark, and comfortable sleep environment. Your bedroom should be a peaceful space that promotes relaxation and restfulness regardless of the time of day.

One way to improve your sleep is to invest in blackout curtains. These curtains effectively block out daylight, creating a dark and sleep-friendly atmosphere. It is important to make sure the curtains are specifically designed to keep sunlight out, as you may need to take a nap during the day, and you'll want to make sure the room is dark enough.

Read More: Why is Good Sleep Hygiene Important?

Keeping the bedroom temperature cool is also important, along with using an AC. You can also consider using sound machines or earplugs to minimize disruptive noise. Products such as the Chilipad Dock Pro, the best cooling mattress pad or Chilipad Cube, the original cooling pad for your bed. Both can help regulate your body temperature for optimal sleep.

Maintaining a Healthy Diet

Often overlooked, maintaining a healthy diet plays a crucial role in managing shift worker disorder. We should all be doing it, but it can be challenging. Eating heavy meals (your favorite pasta dish) or consuming caffeine and nicotine close to bedtime can cause havoc on your sleep cycle, making it harder to fall and stay asleep.

Rather than a heavy meal, choose lighter, nutritious meals that are easier to digest, such as grilled chicken or fish with fresh vegetables. Healthy eating before bedtime can help prevent that uncomfortable, stuffed feeling and restlessness at night.

Choosing foods rich in sleep-promoting nutrients, like magnesium and tryptophan, can further enhance your sleep quality. If you're having trouble sleeping, check out our blog, which features the best foods to promote sleep.

Bright Light Therapy

Bright light therapy is a potent tool for shift workers, particularly those on night shifts. Exposing yourself to intense light at the start of your shift or in the early hours can effectively reset your body's internal clock.

Exposure to bright light replicates the natural sunlight your body expects during the day, fooling your brain into a state of alertness. This adjustment enhances focus and energy levels during unconventional working hours and alleviates the disorientation and fatigue often experienced during your night shifts. Adding bright light therapy into your routine can significantly enhance your productivity greatly during working hours.

The lights used are similar to the ones that help treat seasonal depression (also known as seasonal affective disorder)

Important Tip: When considering this type of treatment, it's best to speak with your provider. They can help you determine how long you'll need light therapy.

Embracing the Power of Napping

Ask any shift work about naps. Most shift workers say napping is a game-changer, especially for those with demanding or irregular work schedules.

It is recommended to take naps that last 20 to 30 minutes. This short burst of rest can significantly decrease the sleep pressure that builds up throughout the day, making you feel more awake and prepared to tackle the tasks ahead. [7]

This duration is ideal because it prevents falling into deeper stages of sleep, which can lead to sleep inertia. Sleep inertia is that heavy, groggy feeling you get if you nap for too long. By keeping your naps brief, you can enjoy a quick recharge that enhances your focus and energy without the downsides of feeling disoriented afterward.

Are you skeptical about the benefits of taking a nap? A recent scientific study has identified the optimal napping strategy for night shift workers, providing valuable insights into enhancing alertness and reducing fatigue during irregular working hours. [8]

Meditation Techniques

Prioritizing your mental well-being through meditation can help quiet the mind and body. There are numerous types of meditation and relaxation techniques. Whether it's guided meditation, mindfulness meditation or Yoga Nidra, they all share the same goal of earning inner peace.

Before you get started, take some time and explore the different types of meditation to determine which works best for you.

• 30-minute Mountain Stillness in a Thunderstorm
• 10-minute Meditation for Relaxation
• 15-minute Yoga Nidra Sleep Meditation

Read More: Benefits of Yoga and How to Get Started

Regularly Exercise

Not only does staying active through regular exercise help improve your sleep quality, but it also helps speed up the time it takes for you to fall asleep and deepens your sleep. This happens because exercise can boost the amount of deep sleep you get, which is the most physically restorative stage of sleep.

It is important to note that exercising close to bedtime can be counterproductive for some individuals. Vigorous activities can accelerate your energy levels and increase your heart rate, making it difficult to wind down when it's time to sleep.

If this is an issue, try to schedule your more intense workouts in the early morning hours or earlier in the day and consider gentle, relaxing exercises like yoga or stretching in the evening. This strategy aims to help improve your quality of sleep by ensuring that your workout routine does not negatively impact it.

Lean on Your Support Circle

Just as the timeless saying goes, "We get by with a little help from our friends," the same applies when you're trying to catch some much-needed sleep.

Helpful Tip: Connecting with others who work similar shifts or joining a support group can be very helpful in sharing experiences and tips.

If you share your space with others, don't hesitate to open up about your conditions. Kindly ask your roommates or family members to keep the noise down during your sleeping hours.

You may suggest they draw the curtains or dim the lights before you come home, helping you avoid the stimulating effects of bright light. Remember, those who care about you will understand and are often more than willing to help create a peaceful environment for your rest.

When to Consult a Doctor About Your Shift Work Sleep Disorder

When it comes to shift worker sleep disorder, recognizing when to seek advice from a doctor is crucial for your health and well-being. If you find that despite your best efforts, you're still struggling with persistent sleepiness during your waking hours, or if your sleep is consistently interrupted or non-restorative, it's time to have a chat with a healthcare professional.

Additionally, if you notice that this sleep disruption is affecting your mood and cognitive function or your personal and professional life, don't hesitate to seek help.

These are clear signs that professional guidance could make a significant difference. Remember, reaching out for help is a sign of strength and an important step towards reclaiming the quality rest your body and mind deserve.

Final Thought

Shift work sleep disorder can be a devastating condition that contributes to life-changing illness, impaired performance, and workplace accidents. At the same time, such crises can be so easy to prevent with a collaborative team effort between employees, employers, and healthcare professionals.

Many solutions are at our fingertips, while some require more exploration. We can all contribute to obtaining health, productivity, and well-being!