7 Ways to Prevent Shift Work Sleep Disorders

 

Being plagued with a shift work sleep disorder can be a nightmare. There are times when you are not in a set routine over your shifts or that you suddenly have to change your natural routine which sets off your body. Despite what you might think shift work can cause a lot of issues over sleep disorders. The following are seven ways which might enable you to help prevent a shift work sleep disorder from plaguing your dreams.

Lose Your Mobile Devices

Staring at a screen can make it harder for you to sleep at night or during the day, depending on when your shifts end, and it can be a good idea to cut down your usage. It’s not that you have to stop using the devices like your smart phones or tablet PC’s all the time but rather in the time leading up to when you usually sleep. This might help you grab some sleep and not have to worry about narcolepsy and other such disorders.

Try To Create a Sleep Routine

When your body gets into a cycle then it can get used to it and can help keep you sleeping for longer. For instance, if you get off from a night shift at eight in the morning and get home by nine, you should try to set a routine that every day you are in bed by nine thirty or at latest ten. That will help to establish a sleep routine or pattern and it will help to avoid a shift work sleep disorder.

Don’t Drink Caffeine before Bed

Caffeine can be a bad ingredient in any drink because it helps to stimulate the brain and keep you more energized which isn’t what you want. You want to be able to go off to bed and sleep but with caffeine it can keep you awake. It doesn’t matter how much you drink you can find you have some trouble. Sleep apnea is a real problem for many people and when you have lots of caffeine it doesn’t help the situation either.

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Avoid Big Meals – Including Spicy Foods

You want to avoid narcolepsy and other sleep disorders so you can’t exactly overfill yourself before bed. If you have a bad habit of eating large meals before heading off to sleep then it might make it a lot tougher for you to sleep. Big meals are bad and spicy food is not advisable either! These things could keep you awake far longer than you want to be.

Don’t Stay Up and Overtire Yourself

Some people tend to do things when they get off from work such as go shopping or take a long walk or drive but these things might not help. You can actually overtire yourself since you are staying up longer and when you do get to bed you find, even though you’re tired, you can’t sleep. It’s not ideal to say the least and it’s certainly going to make you feel annoyed too. When it comes to avoiding getting a shift work sleep disorder you have to be smart as to how you have your morning or nightly routine.

Ensure After a Weeks Work Of Shifts You Get A Few Days to Recovery

Let’s say you work a four or five day night shift during the week, you should have at least two or three days to recover. That will help you to catch up with some sleep you might need and help relax the body. It mightn’t help with sleep apnea but it can help with some other sleep disorders. Remember, if the body doesn’t get enough sleep it can get cranky and tired quicker.

Don’t Exercise Before Going to Sleep

A shift work sleep disorder can be very real and it can start overtaking your life too which is why you have to be wise how you handle your extra activities. For instance, some people want to get in a few hours of exercise after work and before they go to bed as it’s usually the only free time they have. However, while it can be good to exercise, doing so right before going to bed can be a bad idea. It’s not ideal to say the least and it’s certainly going to cause you a lot more trouble in trying to get to sleep too! You have to find another time to exercise.

Sleep Well

It’s hard to with shift work because it can often cause your usual sleep routine to be knocked off course. Night shift work is especially hard because there are lots of factors during the day that cause you to struggle to sleep. Getting a sleep disorder can be bad for a host of reasons and it can certainly drive you up the wall too. If you find you have a shift work sleep disorder seek help and hopefully the above tips might help you too.…

Facts about Shift Work Sleep Disorder

 

The info and facts available to people about shift work sleep disorder, or anything similar, is huge so it will probably be worth digging just a little into this subject to understand it better so that you, or those you love, know just how you can handle this type of problem. There seems to be no end to the research and information upon this area, and so there is no excuse for individuals never to be up to date on the topic.

An irregular work schedule causes shift work disorder.

It may astonish you to learn there are several kinds of sleeping disorder that individuals suffer from which is essential to keep this truth in mind. Sleeping paralysis, sleepwalking, sleep apnea, delayed shift work sleep disorder, change work sleeping disorder and sleeping eating are a few of them, along with evening terrors, regular limb movement disorder, hypopnea symptoms, parasomnias, bruxism, swift eye movement tendencies disorder, narcolepsy, restless knee disorder, and the better-known plane lag or insomnia.

Shift work disorder is common in industrialized areas

To greatly help with your current understanding of this kind of shift work sleep disorders, it can help to understand what a few of the physical manifestations of the more prevalent sleep problems are. If we look at the commonly known insomnia, this is when someone battles to fall asleep or stay asleep, and his / her standard quality of rest is greatly disrupted.

  • Causes of insomnia are vast and diverse including nervousness and stress, psychological problems or disturbances, and nerves.
  • Putting on weight can contribute to sleeplessness as well, as can an over-activated
  • We tend to think of whatever causes insomnia to be a bad thing; however, this is not always the case because just being excited about something can also disrupt your quality of sleep.

Certain medical conditions can worsen the effects of shift work.

Individuals who either grind or clench their tooth while they may be asleep are also categorized under shift work sleep disorders, and this particular problem is known as bruxism. Some of the side results are chipped atooth and much more serious damage such as fractures in the enamel and an over-all putting on down of the oral cavity. Bruxism may take quite a while for the suffering to notice and by the time it is diagnosed, most often their mouths have experienced quite some harm, and they need some oral work done.

Shift work disorder can cause some symptoms.

A more dangerous rest disorder is when the deep breathing channel or circulation of oxygen to the lung area is disrupted during sleep, which is labeled as rest apnea. The particularly missed breaths are known as apneas, and some individuals can miss significant moments of respiration when they have this problem. Additionally what causes the sleep apnea are obstructions in the nasal area, therefore of coughs and torso infections, inflamed throats, and even swollen tonsils, which result from tonsillitis can contribute.

To conclude:

People who battle heavy sleepiness through the daylight hours are usually suffering from a shift work sleep disorders called narcolepsy, which is truly a neurological problem. You can diagnose a patient with narcolepsy if he suffers any of the following: rest paralysis, automatic action, cataplexy or hypnagogic hallucinations.

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