Shift work keeps you from sleeping well? Let's talk about Shift Work Sleep Disorder (SWSD)

Are you also a night worker? Maybe you work until dawn in a BPO, a hospital, or as a security officer. When you come home and try to sleep during the day, you can't sleep properly, you wake up after a few hours, and even when you wake up, you feel like you have no energy. When you go to work again at night, you feel incredibly sleepy, and it's hard to concentrate on your work. Have you also had such experiences? Then we are going to talk about something that is very important to you. In medical terms, we call this condition Shift Work Sleep Disorder (SWSD).

What is Shift Work Sleep Disorder (SWSD)?

Simply put, Shift Work Sleep Disorder (SWSD) is a sleep-related problem that commonly occurs in people who work night shifts, early morning shifts, or rotating shifts, rather than a typical 9-5 schedule.

To understand this properly, we first need to know about an amazing mechanism in our body. It is called the Circadian Rhythm, or our "body clock". This is a natural process that controls the physical, mental, and behavioral changes that occur in our body throughout the 24 hours. It is like a big clock inside our body. This clock works mainly according to the light and darkness in the external environment. When the sun rises in the morning, our body clock receives a signal saying "Now is the time to wake up, be active". When it gets dark at night, the signal goes "Now is the time to rest, get ready for sleep".

But when you work shifts, this natural process is completely disrupted. When you work at night, your body clock tells you to sleep. When you try to sleep during the day, your body clock tells you to wake up. This conflict can cause problems like:

• Not sleeping properly when you should be sleeping.
• Even after falling asleep, you cannot stay asleep.
• Feeling excessively sleepy when not needed, especially while working.

Not everyone who works shifts gets this condition. However, surveys show that between 10% and 40% of shift workers may experience this condition. This means that it is much more common than you might think.

What are the symptoms of this condition?

There are two main symptoms of SWSD. There are also other symptoms associated with it. Let's break these down clearly.

In addition to these main symptoms, several other symptoms may be seen:

• Difficulty concentrating: You can't concentrate on work. You forget even the smallest things.
• Headache: You may feel a dull ache and a feeling of heaviness in your head.
• Lack of energy in the body: No matter how much sleep you get, you feel lifeless and tired all the time.
• Inability to stay alert at work: Eyes are constantly closed while working, and there is no sense of freshness.
• Irritability and irritability: Gets angry over small things, tends to pick fights with family and workmates for no reason.

If you are a shift worker and think you have any of the symptoms mentioned above, it is very important to talk to a doctor about this.

Why does this happen to us?

As we discussed earlier, the main reason for this is the mismatch between your "body clock" and your work shift. Let's dig a little deeper and see how this happens.

There are several key signals that control our body clock.

1. Light: Sunlight in particular is the main signal. When light hits your eyes in the morning, that signal goes to a "control center" in the brain. From there, the whole body is sent a message to start the day, to be active. When you come home from work at 7 am, the sun is already shining brightly. Even if you try to sleep, this sunlight tells your brain, "Get up, this is not the time to sleep."

2. Melatonin: This is also known as the "sleep hormone" that our body naturally produces. When it gets dark at night, the pineal gland in our brain starts secreting melatonin. This is what makes us sleepy. During the day, this hormone is secreted much less. Imagine, you start work at 10 pm. That is the time when your body secretes the most melatonin. So is it normal for you to fall asleep while working?

3. Cortisol: This is another important hormone in our body. This is what makes us wake up refreshed in the morning. Normally, this hormone levels are low when we sleep at night and reach their peak when we wake up in the morning. When someone who works nights tries to sleep in the morning, the cortisol levels in the body increase, which causes a lot of disruption to sleep.

How does a doctor know for sure that this is SWSD?

When you go to see a doctor, he will ask you a few questions. Also, one of the most important things to do to accurately diagnose this condition is to keep a "sleep journal." Your doctor will often tell you to keep this diary for at least two weeks. The things you should record in it are:

• The time you went to bed and the time you woke up.
• How many times have you woken up from sleep?
• How refreshed/tired do you feel when you wake up in the morning?
• Things that can affect your sleep, for example, when you drink coffee, and the noise in your bedroom.

A doctor may diagnose SWSD if you have these symptoms for about three months in a row. Sometimes, they may also recommend a sleep study to see if there is another cause for your symptoms (such as a condition like sleep apnea).

Okay, so what solutions can be done for this?

First of all, there is no "magic pill" that will cure this problem overnight. But don't worry. There are many effective ways to manage this condition very well. The main goals of treatment are:

• Resetting the disrupted body clock (circadian misalignment).
• Reducing drowsiness during work.
• Improving sleep quality.

Let's see what the main methods are for this.

Changes that can be made in the workplace and work shifts

If possible, talk to your manager at your workplace and try to make these changes.

• Protect yourself from the sun: When you get home from work in the morning, minimize your exposure to the sun as much as possible. Wear a good pair of sunglasses. This will reduce the signal to your brain that it's "daylight."
• Reduce consecutive night shifts: If possible, try to alternate night shifts with day shifts instead of working multiple night shifts in a row. Avoid working more than 5 consecutive night shifts.
• Take proper rest: After several night shifts, take a break of more than two days (48 hours) if possible. This gives your body time to recover.
• Nap during work: If possible, take a 20-30 minute nap while working (e.g. during your lunch break). This will greatly increase your focus and alertness.
• Caffeine use: If you drink coffee or tea, only drink it early in the shift. Drinking too close to work can interfere with your ability to go home and sleep.
• Don't drive while drowsy!: This is extremely dangerous . If you feel sleepy after work, pull over and take a nap for 15-20 minutes. Or let someone else drive. Your life is worth more than that.

Ways to improve sleep at home

Shift workers sleep 1-4 hours less than the average person, so it's important to prioritize your sleep.

• Prepare your bedroom: Make your bedroom completely dark, quiet, and cool . Use thick, blackout curtains. If there is light coming from windows, close them.
• Reduce noise: Talk to your family and politely ask them to avoid loud things like watching TV or vacuuming while you're sleeping. You can ask them to use headphones.
• Avoid distractions: Silence your phone. It's also a good idea to hang a "Do Not Disturb" sign on your door.
• Establish a sleep schedule: Try to go to bed and wake up at the same time as possible, even on holidays. This will help your body clock adjust to the new pattern.
• Good sleep habits (Sleep Hygiene): Stop looking at TV, phone, and computer screens about an hour before bed. Avoid things like alcohol and nicotine (cigarettes) as they disrupt sleep.

Other treatments

If the above methods do not provide successful results, your doctor may recommend other treatments.

• Bright light therapy: This involves staring into a special light box for about 30 minutes before you start work. This helps your body clock adjust to the new schedule.
• Melatonin supplements: You can take melatonin pills before bed, as directed by your doctor. However, never use these without consulting a doctor.
• Sleeping pills: These can help you sleep in the short term. However, they can be addictive and have side effects, so only use them if prescribed by a doctor and as directed.
• Wake-promoting agents: Drugs like Modafinil and Armodafinil can help reduce sleepiness during work. These are not a substitute for sleep. These should also be used under medical supervision.

What are the risks if this condition is left untreated?

SWSD is not just a sleep problem. If not treated properly, it can cause serious problems in the short and long term.

Long-term health risks

Good sleep is essential for our overall health. Suffering from SWSD for a long time increases the risk of developing other serious illnesses.

• Frequent illness (e.g. colds, fever)
• High cholesterol
• Heart disease
• Obesity
• Digestive system problems
• Reproductive system problems
• Increased risk of certain types of cancer.

So, don't ignore it as "just a sleep problem." It's very important to think about your health and take the necessary steps.

It's normal for your sleep patterns to take a while to adjust when you first start working shift work. But if you're still having trouble sleeping after a few weeks or are feeling sleepy while working, it's best to see a doctor for advice.

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