How to Beat Shift Work Sleep Disorder and Thrive

Are you a shift worker struggling with sleep? You might have shift work sleep disorder (SWSD). Read this to learn what SWSD is and how to manage it.

If you answered yes to the question above, we’ve got you. And why shouldn’t we? You keep the world turning while the rest of us are snoring away. If you have difficulty falling and staying asleep or are super sleepy when not meant to be (like at work), you might have shift work sleep disorder.

Humans are diurnal, meaning they naturally sleep at night and are active during the day. Working night shifts and sleeping when the sun is up conflicts with your body’s natural rhythm, messing with your sleep-wake patterns. And this is what causes SWSD.

We’re not going to lie: dealing with shift work sleep disorder is challenging. However, with the proper treatment and strategies, it’s totally possible to regain control of your zzzs. And that’s what this article aims to do.

Key Takeaways

• Shift work sleep disorder (SWSD) is caused by disruptions to the body’s circadian rhythms, making it hard to drift off, stay asleep and stay awake when necessary.

• SWSD is most common in shift workers, especially those who work the night shift.

• Symptoms of SWSD include hypersomnia, mood changes and cognitive impairment, to name a few.

• SWSD is manageable with lifestyle changes and natural or over-the-counter methods.

• Medical professionals can prescribe several treatments for severe cases, like CBT-1 and prescription medication.

Table of Contents

• What Are the Symptoms of Shift Work Sleep Disorder?

• What’s the Impact of Shift Work on Sleep Patterns?

• How Do You Craft an Effective Night Shift Work Sleep Schedule?

• What Are Sleep Aids for Night Shift Workers?

• How Does a Sleep Mask Help Night Shift Workers?

• What Are Proven Treatments for Shift Work Sleep Disorder?

• What Are Tips for Managing Shift Work Sleep Disorder?

• Conclusion

What Are the Symptoms of Shift Work Sleep Disorder?

Shift work can be tough on your physical and mental health. So, how do you know if you have shift work sleep disorder? Let’s take a look at the symptoms:

• Excessive sleepiness

• Insomnia

• Lack of energy

• Mood changes

• Cognitive impairment

You might experience excessive sleepiness when you’re awake, known as hypersomnia. The drowsiness, lack of energy and fatigue can impact productivity. Even worse, it puts you at a higher risk of accidents. (Think about driving home or operating heavy machinery.)

There’s also insomnia, which is when you have a hard time drifting off or staying in dreamland, even when you have the opportunity to hit the sack. People with SWSD are affected by insomnia in different ways, depending on their work schedule. Cleveland Clinic says that “people with SWSD who work between 4 a.m. and 7 a.m. often have trouble falling asleep, while those who work in the evening tend to have issues staying asleep.⁽¹⁾”

Sleep deprivation is a symptom of SWSD. And what does a lack of good sleep do? Among other things, it can affect your mood (in the wrong way), making you irritable and anxious and increase your risk for depression. Sleep deprivation also impairs your cognition, which impacts your concentration, decision-making, and efficiency.

Gastrointestinal Issues: Disruptions in your sleep-wake cycle can lead to digestive problems, such as indigestion, constipation, or diarrhea.

What’s the Impact of Shift Work on Sleep Patterns?

Working irregular hours can mess with your body's circadian rhythm, a 24-hour internal clock that regulates your sleep-wake cycles. Having a schedule that requires you to work late at night or super early in the morning is unusual. That’s why your body has difficulty adapting to this routine, which results in disrupted sleep.

Shift work affects your sleep patterns in a couple of ways.

First, it concerns melatonin, a hormone that helps with sleep. Melatonin production is typically produced at night. However, working evenings puts melatonin levels out of sync with your sleep schedule.

Shift work also means exposure to bright light during the day (when you’re supposed to be getting shuteye). Sunlight exposure signals your brain that you should be awake and alert, making it hard to get quality sleep. Also, light exposure suppresses the production of melatonin.

Also, let’s face it. Working odd hours means having to deal with a flurry of daytime activity. Environmental noise, family obligations, and social activities may interfere with your ability to catch some zzzs, further disrupting your sleep patterns.

How Do You Craft an Effective Night Shift Work Sleep Schedule?

You need a regular sleep routine that suits your job schedule to beat shift work sleep disorder. Here are some tips for developing a successful sleep schedule for night shift workers:

Create a sleep-friendly atmosphere in your bedroom by ensuring it’s cool, dark and quiet. Use a 100% blackout sleep mask to prevent light from disrupting your sleep. Earplugs reduce noise pollution, and white noise machines mask disruptive sounds.

Establish a sleep schedule and stick to it. If you switch to a different work schedule, gradually alter your sleep hours to minimize disrupting your body's natural rhythm. Don’t forget to incorporate calming pre-bedtime activities before bed, like a warm bath, reading or meditation.

To minimize sleeplessness from light exposure, opt for low lighting. Use blue-light-blocking glasses if you’re driving home from work with the sun high in the sky. Wear them up to the time you’re about to hit the hay. Then, switch to a sleep mask.

Consider taking brief naps of about 20 to 30 minutes during your breaks at work. Naps help reduce fatigue and enhance alertness.

For more detailed information, read our blog post on creating the best sleep schedule for night shift workers.

What Are Sleep Aids for Night Shift Workers?

So, now that you know how to create an effective sleep schedule, pair it with other sleep aids. There are natural and over-the-counter ones that’ll boost your sleep quality. Here are a couple:

• Melatonin Supplements – These come in pill and powder form and induce drowsiness and enhance the quality of your sleep.

• Valerian Root – Historically, this herb is used to relax you and boost your sleep quality. You can consume it as a capsule, tincture or tea.

• Chamomile Tea – Unlike other teas that keep you up, chamomile is non-caffeinated. This herbal drink prepares you for sleep by helping you unwind before bedtime.

• Magnesium Supplements – Magnesium for sleep helps by providing a sense of calm and relaxation. It’ll help you drift off faster and stay asleep.

• Over-the-Counter Sleep Aids – It’s important to note that non-prescription medications aren’t recommended for extended use. These may contain melatonin or antihistamines for short-term relief from occasional insomnia.

The rule of thumb is to consult your doctor before taking supplements or non-prescription sleep aids. These could interact with existing health problems or medications.

How Does a Sleep Mask Help Night Shift Workers?

We already mentioned how light can sabotage your zzzs. Now, let’s take a look at what complete darkness does. Darkness cues your body that it’s time to unwind for bed. Plus, it triggers the release of melatonin.

A sleep mask is a must, especially if you work the night shift. But not just any mask will do. Most sleep masks don’t block out all light. They’re either ill-fitting or lose their shape completely, not to mention the direct pressure they put on your eyes or how they snag your hair and leave creases on your skin.

Meet Manta Sleep Mask. We designed it to block out 100% of light. Plus, it’s fully adjustable and is soft and cozy.

Let’s zoom in on its features:

The head strap and the eye cups are 100% machine washable for your convenience. The mask comes with a storage case that doubles as a laundry bag.

Still unconvinced? Here are verified reviews from our customers.

Real-Life Success Stories

The effectiveness of a sleep mask largely depends on its quality. A well-crafted sleep mask can significantly aid in falling asleep more quickly and sustaining that sleep for longer. It effectively blocks out unnecessary light, including the blue light emitted from electronic devices.

What Are Proven Treatments for Shift Work Sleep Disorder?

What if you’ve tried all the natural solutions, but your shift work sleep disorder just won’t quit? It’s time to consult a medical professional so they can recommend proven treatments. We list them below:

• Bright Light Therapy – Exposure to light wavelengths during certain times can help reset your body's circadian rhythm to improve sleep. Learn more by reading our blog post on the best lighting for night shift workers.

• Cognitive Behavioral Therapy for Insomnia – (CBT-I) This therapeutic approach helps identify and moderate specific thoughts and behaviors contributing to your sleep issue.

• Prescription Sleep Medications – Depending on the severity of SWSD, doctors might recommend sleep medication that helps you stay awake, but these should only be used under medical supervision.

• Chronotherapy – This therapy entails slowly adjusting your sleep pattern to correspond with your preferred sleep and wake times. Chronotherapy enables your body to adapt more seamlessly.

• Workplace Accommodations – Another option is to talk with your employer about tweaking your work hours, incorporating designated naps or setting up a peaceful, dimly lit area to relax during your shifts.

What Are Tips for Managing Shift Work Sleep Disorder?

Dealing with shift work sleep disorder is challenging due to the demands of your schedule. But don’t lose hope. You can incorporate a couple of methods into your daily routine to help you thrive.

• Prioritize Self-Care – Put yourself first with activities that bust stress, like regular exercise, meditation or hobbies you enjoy.

• Eat Healthy – Ensure your diet is nutrient-rich to support overall health and energy levels.

• Stay Hydrated – Make drinking water a habit during your work hours. Dehydration is one culprit behind fatigue and cognitive impairment.

• Look for Social Support – Talk to people who are going through what you are. They understand the difficulties associated with shift work. You can participate in support groups or join online communities.

• Practice Safe Commuting – Steer clear of driving when you’re sleepy or tired (Pun intended!) You should also avoid operating heavy machinery to prevent accidental injuries.

• Communicate with Your Employer – We mentioned this earlier, but we’ll do it again: discuss your sleep issues with your employer. You never know; they may be open to adjusting your work hours.

Conclusion

Overcoming shift work sleep disorder is far from easy, but it isn’t impossible. If you start experiencing the symptoms of SWSD listed in this article, see your healthcare provider as soon as possible. They can diagnose it and prescribe proper treatment.

Making lifestyle tweaks and adopting the tips we mentioned above will help immensely. You’re not alone, and seeking out others who are facing what you are will also help you thrive despite the challenges of your work schedule.

Sources:  

(1) "Shift Work Sleep Disorder (SWSD).” Cleveland Clinic, my.clevelandclinic.org/health/diseases/12146-shift-work-sleep-disorder. Accessed 28 August 2024.

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