Sleep Disturbances

Shift work

The body has a natural rhythm that contributes to sleep at night and staying awaking during the day. Shift work can affect this balance and can lead to tiredness and even accidents. The invention of the light globe in , lead to the creation of shift work. The artificial light meant that expensive machinery could be operated all night. Everyone that works at night is working against their normal body clock and changing from day-time to night-time function is not easy. Not only it impacts on the worker but also in society, since accidents are more likely to occur when people are tired.

Night shift worker have difficulty sleeping during the day and workers that starts in the early hours of the morning have difficulty getting to sleep in the evening. The reduction in sleep may be up to four hours per day, but on average it is usually about one hour. Sleep quality is poor and the person usually wakes up during the night. Sleep quality may improve as the person adapts to the shift however it never returns to normal and the person accumulates a large "sleep debt" over time.

The sleep disorder associated with shift work is determined by changes in the circadian rhythm and the individual's ability to adapt to the changes. It is well known that as the individual ages, it is harder to adapt to shift work.

Shift workers are more tired during and after the shift, this will lead to poor work performance. Other complications of this sleep disturbance include daytime tiredness, increased irritability, moodiness, lack of energy, forgetfulness, decreased concentration and over time it may lead to family and marital problems. Shit worker suffer more frequently from cold and flu, gastrointestinal problems (ulcers and indigestion) and are more prone to suffer from cardiovascular diseases. All of these health problems are due to increased stress, inappropriate food consumption during the shift and increased alcohol and caffeine consumption.

Getting good sleep during 'off' days

The following guidelines are an advice only and may not be suitable to all.

• Make plenty time for sleep - don't try to lead a normal life by day and work at night

• Try to go to bed at the same time every day

• Make sure people do not disturb you during your sleep, leave phones and clocks outside the bedroom

• Make sure that the room is cool in summer and warm in winter

• Close all blinds and curtains to create an atmosphere of darkness

• Avoid caffeine, cigarettes, alcohol and some drugs before going to sleep

• If necessary wear ear plugs

 

"Power nap" the solution to getting out of a difficult situation - If during the shift the individual becomes drowsy or sleepy, it may be possible to take a nap during the shift. Take a nap of about 15 minutes not longer. After the nap walk for about 5 minutes and then continue with the work.

 

Drowsy driving

Drowsy driving - while driving suddenly the eyelids drop, the eyes go out of focus, can't stop yawning and can't remember driving the last few kilometres.

Drowsy driving is like driving under the influence of alcohol - after 17 hours without sleep a person drives as poorly as someone who has a blood alcohol of 0.05, after 24 hours it is equivalent to 0.10. 55% of drowsy drivers are people under 25 years, shift workers and long distance truck drivers.

Recognise the warning signs:

• Your eyes close or go out of focus by themselves

• You have trouble keeping your head up

• Can't stop yawning

• Have wondering thoughts

• Don't remember driving the past few kilometres

• Drift between lanes, off road and miss road signs

If you experience any of the above STOP!! - Prevention is better that cure. Take a power nap! If you know that you are driving a long distance make sure you sleep well the night before. Do not rely on stimulants such as coffee or cigarettes, passengers or loud music to keep you awake. To avoid accidents stop every 2 hours, rotate driving and even take a siesta after lunch.

 

Jet Lag

Jet lag occurs when people travel too quickly between time zones and causes the internal biological clock to be out of synch with the new destination time.

It is important to adapt to the routine of the destination as soon as possible. The following list may help:

• As soon as boarding the flight, reset the watch to the new time zone.

• While on-board control sleeping during naps.

• Drink abundant fluids to avoid dehydration. Dehydration makes it more difficult for the body to adjust to the new rhythm.

• Limit sleep to two hours immediately after arrival (depends on arrival time).

• Daylight can reset the biological clock. Take a walk as soon as you get up in the morning.

• Avoid excessive caffeine, alcohol and tobacco.

• Avoid social isolation.

• Practice good sleep habits while away.