Shift Work Can Increase Risks of Sleep Disorder

People who work overnight, early-morning or irregular shifts often do not get enough sleep. Shift workers tend to report sleeping 30-90 minutes less per day compared to day shift workers.

“Demands from one’s social life and family can further limit how much sleep a shift worker can have,” says University Hospitals sleep medicine specialist Edward Kaye, MD. About one in three shift workers suffer from persistent symptoms of shift work disorder.

How Shift Work Affects the Body

Shift work refers to working hours before 7 a.m. and after 6 p.m. Roughly 16 to 25 percent of the working population is involved in shift work, according to published estimates.

Fatigue often goes with the territory. But the problems can run much deeper. Non-traditional work shifts tend to disrupt the body’s circadian rhythm, the 24-hour sleep-wake cycle guided by natural light and darkness.

Shift work sleep disorder is a recognized medical condition. Symptoms include:

• Excessive fatigue
• Insomnia
• Depression
• Irritability
• Mood problems
• Poor concentration
• Higher risk of accidents

Long-Term Health Effects of Shift Work

Long-term, insufficient sleep can lead to serious health problems. About one in three shift workers suffer from persistent symptoms of shift work sleep disorder.

“It concerns me when shift workers report having symptoms, such as excessive sleepiness, including drowsy driving, or have trouble sleeping during the day between their shifts and/or trouble sleeping at night on days off,” says Dr. Kaye.

“It is really hard on the body to be awake when you’re supposed to be asleep. We know that shift workers are at greater risk for car accidents and accidents at work, as well as for multiple health conditions.”

Shift work sleep disorder increases the risk of:

• Cardiovascular disease, including heart attack or stroke
• Obesity
• Chronic obstructive lung disease
• Inflammation
• Diabetes
• Some types of cancer
• Low testosterone
• Gastrointestinal problems

How to Get Quality Sleep

There are a number of steps shift workers can take to help with quality sleep.

• People who work overnight shifts should reduce light exposure as much as possible as they prepare to go to sleep after work. Wear sunglasses outside after leaving work. Use heavy shades in the bedroom. Avoid bright screens before bedtime.
• Drown out any household noise by wearing earplugs or using soft music or white noise.
• Ask household members to keep down the noise and to use earphones for music and TV during your sleep time.
• Try to keep a regular sleep schedule on work days and on days off.
• Try to take at least 48 hours off after a string of night shifts.
• Limit caffeine so that it doesn’t keep you awake after your shift.
• Melatonin supplements and sleep medications may help.

Dr. Kaye adds that napping for no more than 1 hour before and during the night shift can help people feel more awake during their shift. Also, some shift workers may benefit from prescription medication to help them stay awake.

“There are various ways to help, including modifying the sleep environment, proper timing of caffeine, proper timing of napping, and a sleep aid or an alerting medication may need to be prescribed,” says Dr. Kaye.

“If someone is struggling with symptoms from shift work disorder, speak to your doctor or seek help from a sleep specialist.”

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University Hospitals sleep medicine experts offers a full range of treatment options to help improve your sleep and enhance your quality of life.