Shift Work Sleep Disorder

A shift work sleep disorder, sometimes called SWSD, affects those who rotate shifts frequently or work nights regularly. As with all sleep disorders, SWSD can affect your daily life and decrease your quality of life over the long term.

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The body's natural circadian rhythm helps you to fall asleep at night. By working at night, this works against the body's natural rhythm and makes it very difficult maintain a healthy sleep schedule. It is especially difficult for those who work rotating shifts to adjust to the ever-changing sleep and wake schedule.

The results of this inconsistent sleep wake schedule can be significant especially when it is carried out over a period of time. A constant or recurrent pattern like this, where sleep is interrupted, can result in insomnia. In some people, it can lead to excessive sleepiness. You are most likely to suffer from SWSD if you work between the hours of 10 pm and 6 am.

Individuals with SWSD are likely to have insomnia. Insomnia is defined as difficulty falling asleep and/or staying asleep. In addition, many experience excessive sleepiness during wakeful hours.

Some individuals also suffer from headaches that become increasingly worse. Concentration is difficult. You may fee run down, exhausted and lacking energy. These are all the direct result of not getting quality sleep.

Consider the potential consequences of continuing on a schedule like this. If you do not get treatment for SWSD, you could face one or more of these consequences. In some instances, this could be life threatening.

• You are more likely to be involved in accidents, including motor vehicle and work related accidents.
• Increased irritability, mood swings and emotional problems may occur.
• Work related errors may increase.
• Some people miss work frequently due to the inability to concentrate.

Help is available to those suffering from Shit Work Sleep Disorder. If changing your work hours is not an option, sleep must become a priority at another time in their day. Sleeping during daylight hours is difficult, but can occur to avoid insomnia.

• Minimize exposure to light in the hour prior to going to sleep. Morning sunlight will activate an internal "daytime clock" to wake your body up. Avoid this light as much as possible.

• Create a bedtime routine. A routine can help prepare the mind for restful sleep. Practice the same routine daily to get the most benefit from it. Also, keep a regular bedtime, even when you are not working. Going to bed and getting up at the same time each day can be helpful.

• Try to get days off in between rotating shifts or evening hours. This allows your body time to catch up on sleep during the time when you are most naturally sleepy. Avoid going to work if you are sleep deprived. This will only worsen the condition and sometimes makes it more difficult to sleep.

• Avoid stimulation at bedtime. This includes avoiding television or reading. Rather, keep outside noise to a minimum and ensure that you only spend time in bed when you are sleeping. Associated bed with sleep is an important part of improving sleep routines.

• Avoid stimulating foods, such as caffeine, alcohol, nicotine or sugars in the hours prior to bedtime. Do consider foods to help you to fall asleep such as tea, milk or starchy foods.

It may be necessary to work with a special specialist if the problem has become severe or has lead to severe insomnia. In these situations, doctors will conduct a sleep study to determine what emotional, physical or other aspects are causing the problem. Most people with SWSD are able to find treatment by adjusting their sleep routines.

If adjustments are not helpful, doctors may recommend medications to help you to fall asleep. In some rare cases, doctors may recommend not working late shifts and to locate work in other ways. This becomes necessary when sleep deprivation becomes a health risk.

For more information on Shift Work Sleep Disorder, visit the Cleveland Clinic Foundation.

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