Shift work sleep disorder (SWSD) is a condition that affects workers who perform changing shifts or work at night. Nearly 20 percent of the U.S. workforce takes part in shift work, which goes against a person’s natural circadian rhythm. SWSD develops as a result of recurrent sleep disruptions and is most commonly seen among individuals who work between 10 p.m. and 6 a.m.
People with SWSD have difficulties falling and staying asleep, and they often don’t feel refreshed even after they have slept.
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Our bodies know when to sleep and wake by following the cycle of the sun and moon. During the day, we are awake, and the setting of the sun signals our body to produce melatonin which makes us tired at night. Those who work the night shift or shift work see more darkness than light and have to be awake when the moon is out, which confuses their circadian rhythm. Furthermore, it can be quite difficult to fall asleep once the individual returns home because now the sun is out. If they keep their home completely dark, they would have spent 24 hours in darkness, which leads to further confusion for the circadian rhythm.
SWSD isn’t just a problem for those who work overnight. It can affect people who begin work early in the morning when the sun isn’t out yet.
Although anyone who does shift work or the night shift may be susceptible to SWSD, not all workers experience it. Here we will outline the symptoms, causes, diagnosis, and give you additional facts about SWSD.
Shift work and sleep problems
The body typically fits into a 24-hour cycle, which is split between day and night. What affects your ability to sleep or stay awake is exposure to external light. Even if you don’t do shift work or night shifts, you may have experienced similar problems during the winter months, when sunlight exposure is limited. You may feel tired and fatigued throughout the day as a result of low sun exposure.
In the case of SWSD, sleep problems arise because of a mismatch between the body’s biological sleep-wake cycle and the schedule that is required to do your job. Therefore, when you’re done work and it’s time to go home to sleep, you’re exposed to the sun which will make it difficult to sleep.
Shift work sleep disorder symptoms
Symptoms of shift work sleep disorder include excessive sleepiness during times when you should be awake and alert, insomnia or the inability to sleep when you need to, sleep that leaves you unrefreshed upon awakening, difficulty concentrating, lack of energy, irritability or depression, and difficulty with personal relationships.
Shift work sleep disorder affecting your health
Sleep is an integral part of health, as it is the time of day that the body restores itself. Many aspects of health can be affected by impaired sleep, including increased stress (which weakens your immune system), increased risk of accidents due to an inability to concentrate and pay attention, increased risk of sickness, and disrupted production of melatonin (which helps us fall and stay asleep).
Poor sleep has also been linked to memory problems, high blood pressure, weight gain, and other cardiovascular-related problems.
Diagnosing shift work sleep disorder
If your doctor suspects you suffer from shift work sleep disorder, they will ask you to keep a sleep journal and have you undergo sleep tests. Your doctor will also ask you questions about your shift work and lifestyle.
In your sleep journal, you will need to document how much sleep you are getting and how you feel upon awakening. This information should be collected for a couple of weeks.
The sleep studies will need to be conducted in a sleep lab. In addition, if your doctor suspects SWDW, you may need to undergo a test known as actigraphy, where you will wear a device on your wrist—similar to a watch—that measures your movements. The data collected from this device will reveal to the doctor your daily activity, including when you are awake and when you are asleep.
Shift work sleep disorder: Guidelines for better sleep
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Here are some tips that can help you improve your sleep, even if you have shift work sleep disorder.
- Maintain a sleep diary to track your progress
- If possible, decrease the number of night shifts in a row
- Avoid extended work hours
- Avoid long commutes
- Avoid frequently rotating shifts
- Catch up on sleep on your day’s off
- Plan a nap prior to your shift
- Utilize caffeine only during waking hours and not close to when you need to sleep
- Get appropriate light exposure
- Adhere to a healthy lifestyle of regular exercise, eating well, not smoking, and minimizing alcohol intake
- When sleeping, ensure your room promotes good quality sleep, which means it’s dark, quiet, comfortable, and cool
By following these tips, you’ll be able to improve your sleep. If the problem is persistent, you will need to talk to your doctor about other remedies or try or obtain a job with more regular hours.
Related: Type 2 diabetes risk higher for night shift workers
