Shift work sleep disorder (SWSD)

If you have a job that requires you to work at different times throughout the day, it can disrupt your sleep patterns. This disruption is known as shift work sleep disorder (SWSD) and it can lead to a range of negative effects, from irritability and depression to accidents and a lack of concentration.

Some sleep problems may even indicate a more serious condition or increase your risk of high blood pressure, heart attack and stroke. But help is nearby.

Our Sleep Centers in Chicago and surrounding areas have the expertise, the technology and convenience of home sleep apnea testing to help you maintain a healthy sleep cycle and get the rest you need.

Contact us to schedule a consultation and find answers to your questions about shift work sleep disorder.

What is shift work sleep disorder?

Shift work disorder is a condition that affects individuals who work nontraditional hours, such as night shifts, early morning shifts or rotating shifts.

This disorder disrupts your body's natural circadian rhythm, your body’s natural cycle of mental and physical changes. A disruption in this rhythm can make it difficult to maintain regular sleep patterns. As a result, you may experience a range of sleep problems, from difficulty falling or staying asleep.

Other contributing factors include exposure to artificial light at night and lack of natural light exposure during the day.

Understanding the importance of sleep for your health

Sleep is a fundamental aspect of your health and well-being. Adequate sleep is linked to a lower risk of heart disease, hypertension, diabetes and obesity. During sleep your body undergoes essential restorative processes that are vital for physical and mental health.

Sleep also significantly impacts your brain function. During rapid eye movement (REM) sleep, your brain processes and stores information from the day, aiding memory and learning. Sufficient sleep enhances your ability to think clearly, solve problems and make decisions. Sleep deprivation, on the other hand, can impair cognitive performance, affecting your ability to focus, remember and react.

The importance of a balanced sleep cycle

A typical sleep cycle lasts about 90 minutes, and a healthy adult goes through four to six cycles per night. Each stage of sleep serves a unique and critical function for your overall health. Non-rapid eye movement sleep is vital for physical recovery and health, while REM sleep supports cognitive processes and emotional well-being. You may not always get REM sleep in every sleep cycle.

Can you reverse the effects of night shift?

Reversing the effects of working the graveyard shift or night shift is possible but requires commitment. Maintaining a consistent sleep schedule is crucial, even on days off. Several lifestyle changes may help you improve the quality of your sleep.

Key strategies include:

• Regular sleep schedule: Aim to sleep and wake at the same time daily, even on days off.
• Optimized sleep environment: Use earplugs and white noise machines, along with blackout curtains, to minimize disruptions.
• Light management: Increase exposure to natural light during your waking hours and reduce screen time before bed. Healthy habits: Incorporate a balanced diet and regular exercise. Avoid stimulants such as caffeine six hours before bedtime.
• Strategic napping: Short naps can help alleviate sleepiness and boost alertness.

Symptoms of shift work sleep disorder

Symptoms of shift work sleep disorder include difficulty falling asleep, frequent awakenings or waking up too early. You might feel excessively tired during your waking hours, struggle with concentration and experience mood swings such as irritability or depression.

These symptoms can affect your work performance and increase the risk of errors and accidents. Additional symptoms can include headaches, stomach issues and a weakened immune system, making you more prone to illnesses.

Shift work sleep disorder diagnosis

Diagnosing shift work sleep disorder involves assessing your sleep habits, work schedule and symptoms. Advocate Health Care’s Sleep Centers are here to help.

Sometimes, a sleep study is conducted to measure various physiological indicators during sleep, providing more insights into your sleep quality.

Treatments for shift work sleep disorder

Treatment for shift work disorder aims to enhance sleep quality and synchronize your sleep-wake cycle with your work schedule. A sleep doctor can create a treatment plan to fit your needs with strategies such as:

• Teach you relaxation techniques: Practices such as guided imagery, deep breathing and progressive relaxation help create a relaxed state that encourages sleep.
• Cognitive behavioral therapy: Through cognitive behavioral therapy, you’ll learn how to reframe thoughts and behaviors that inhibit sleep
• Biofeedback therapy: Biofeedback therapy teaches you how to manage stress so you can get better sleep. Using a specially equipped computer, you’ll get readings of stress levels in your body. When you can recognize and relieve stress in the body through biofeedback, it’s much easier to relax and sleep.
• Medications: Medications play an important role in managing sleep issues. You may benefit from short-term use of sleep aids that assist with falling asleep and staying asleep.

How long does it take to recover from shift work sleep disorder?

Recovery time from shift work disorder depends on the severity and the steps taken to address it. Some individuals may see improvements within a few weeks of implementing sleep practices, while others might take several months.

The key to recovery is consistency – maintaining a regular schedule and making gradual adjustments can lead to significant improvements in sleep quality and overall health.