How shift-workers cope with sleep

Shift-workers work when most people are asleep and attempt to sleep when the rest of the world is awake.

Shift workers perform critical functions in our society there are more than 18 million of them in North America.

When it comes to sleep, most shift-workers, don't get enough of it. The worker often fighting the natural wake-sleep pattern. It may be hard to stay alert at night and just as hard to fall asleep and stay asleep during the day.

Night workers typically get less sleep than daytime workers do, and the sleep is less restful. Chronic lack of sleep harms a person's health, safety, productivity, memory, and mood.

SLEEP and your CIRCADIAN CLOCK.

The human body naturally follows a 24-hour cycle of wakefulness and sleepiness that is regulated by an internal circadian clock.

The circadian clock is linked to nature's pattern of light and darkness. The circadian clock regulates cycles in body temperature, hormones, heart rate and other body functions. For humans, the desire to sleep is strongest between midnight and six a.m. People are alert in the morning, with a lessen in alertness in the afternoon.

Unfortunately it is difficult to reset the internal circadian clock. It is not surprising to see the reports people falling asleep on the job, usually during the second half of the shift. Shift-workers, who work all night may find it difficult to sleep during the day.

NOT ENOUGH SLEEP

Sleep deprived people thinking and action are slower, make more mistakes, and have more difficulty remembering things. These lead to lower job productivity and accidents. Lack of sleep is associated with irritability, impatience, anxiety, and depression. These problems can upset job and family relationships, spoil social activities, and cause unnecessary suffering.

Shift workers experience more stomach problems, menstrual irregularities, colds, flu, and weight gain than day workers. High blood pressure may creep in. The risk of workplace accidents and automobile crashes rises for tired shift workers, especially on the drive to and from work.

DECIDE, SCHEDULE AND GET GO AT IT!

These are the positive actions you can make to successfully fall asleep and stay in it.

Once you decided to do these steps, this is how to prepare your body and mind for sleep.

On the way to home, wear wraparound dark glasses (or tight fit safety goggles) to keep morning sunlight from activating your internal "daytime" clock.

When you arrive at home, make it a routine go to sleep as soon as possible. Ask people around you to help create a quiet and peaceful atmosphere while you are sleeping. No vacuuming. No dish washing, No noisy anything while your are sleeping. Ask your children wear headphones to listen to music or watch TV.

Put a "Do Not Disturb"or “Do not ring the bell” sign on the front door. Better yet, “Do not ring bell. Night time worker at sleep” Get active with household choirs after your slept.