Health and Me

Aarushi Bhadury

Working Outside Your Usual Hours – You Could Be At Risk For This Disorder!

working unusual hours causes this condition

Whether it is school, college or work, waking up at a certain hour every day makes your body clock aware that you should be conscious during these hours. However, as time progresses and your obligations change, so can your health. Many jobs these days require night shifts or early mornings, that can throw one’s body clock off. 

This mix-up leads to trouble sleeping, feeling super tired during work hours, and general exhaustion. Even people with very early morning commutes can experience this. It's not just being tired; it’s a real problem with your body's sleep rhythm, making it hard to function normally. According to the Cleveland Clinic this is known as <span>Shift Work Sleep Disorder</span> (<span>SWSD</span>) which is a circadian rhythm sleep disorder that causes unwanted sleepiness, being unable to stay awake and other issues. 

<h2>How Do You Know Whether You Have SWSD? </h2>

Shift work disorder does more than just make you sleepy. It's like being constantly tired, even after "sleeping." You might struggle to fall asleep or stay asleep, and you might wake up feeling like you haven't rested at all. Headaches and body aches become frequent, and you might feel irritable or easily annoyed. 

Focusing on work becomes difficult, and you might make more mistakes. Your relationships can suffer because you’re always tired and grumpy. You may also feel sad or hopeless, and your memory might get worse. Even your reaction time can slow down, which is dangerous, especially in jobs that require quick thinking. Basically, you never feel truly rested, which affects every part of your life.

If you can’t change your work hours, you can still improve your sleep and feel better. The main goal is to get better sleep quality and duration. If you think you have shift work disorder, you’ll need to talk to a doctor. It’s important to find out if your sleep problems are from your work schedule or something else, like another circadian rhythm disorder. To work towards better, here are some tips according to the <span>Sleep Foundation</span>. 

<h4>Create a Sleep-Friendly Environment </h4>

Make your room super dark and quiet. Use thick curtains and earplugs. A good sleep space helps your body know it's time to rest, even in the daytime. 

<h4>Maintain a Consistent Sleep Schedule </h4>

Go to bed and wake up at the same time every day, even when you're not working. This helps your body get used to a new sleep routine, making it easier to sleep. 

Short naps during your breaks can help you stay awake and alert during your shift. Keep naps short, like 20-30 minutes, so you don’t feel groggy later. 

If your schedule changes, slowly move your bedtime and wake-up time by an hour or two each day. This gives your body time to adjust to the new schedule. 

Wear sunglasses when you leave work in the morning. This blocks out sunlight, which tells your body it's still nighttime, helping you fall asleep faster when you get home. 

Don't drink coffee or energy drinks close to bedtime. Caffeine keeps you awake. Stop drinking it several hours before you plan to sleep. 

Being active helps you sleep better. But, avoid working out right before bed. Exercise too close to sleep time can make it harder to fall asleep. 

Health Conditions A-Z

health

Working Unusual Hours Causes This Condition

swsd

sleep foundation

how does untimely work affect your sleep

Shift Work Sleep Disorder

healthy sleep

why am i unable to sleep

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Whether it is school, college or work, waking up at a certain hour every day makes your body clock aware that you should be conscious during these hours. However, as time progresses and your obligations change, so can your health. Many jobs these days require night shifts or early mornings, that can throw one’s body clock off. This mix-up leads to trouble sleeping, feeling super tired during work hours, and general exhaustion. Even people with very early morning commutes can experience this. It's not just being tired; it’s a real problem with your body's sleep rhythm, making it hard to function normally. According to the Cleveland Clinic this is known as Shift Work Sleep Disorder (SWSD) which is a circadian rhythm sleep disorder that causes unwanted sleepiness, being unable to stay awake and other issues. How Do You Know Whether You Have SWSD? Shift work disorder does more than just make you sleepy. It's like being constantly tired, even after "sleeping." You might struggle to fall asleep or stay asleep, and you might wake up feeling like you haven't rested at all. Headaches and body aches become frequent, and you might feel irritable or easily annoyed. Focusing on work becomes difficult, and you might make more mistakes. Your relationships can suffer because you’re always tired and grumpy. You may also feel sad or hopeless, and your memory might get worse. Even your reaction time can slow down, which is dangerous, especially in jobs that require quick thinking. Basically, you never feel truly rested, which affects every part of your life. How Can You Help SWSD? If you can’t change your work hours, you can still improve your sleep and feel better. The main goal is to get better sleep quality and duration. If you think you have shift work disorder, you’ll need to talk to a doctor. It’s important to find out if your sleep problems are from your work schedule or something else, like another circadian rhythm disorder. To work towards better, here are some tips according to the Sleep Foundation. Create a Sleep-Friendly Environment Make your room super dark and quiet. Use thick curtains and earplugs. A good sleep space helps your body know it's time to rest, even in the daytime. Maintain a Consistent Sleep Schedule Go to bed and wake up at the same time every day, even when you're not working. This helps your body get used to a new sleep routine, making it easier to sleep. Take Naps Short naps during your breaks can help you stay awake and alert during your shift. Keep naps short, like 20-30 minutes, so you don’t feel groggy later. Gradual Shift Adjustments If your schedule changes, slowly move your bedtime and wake-up time by an hour or two each day. This gives your body time to adjust to the new schedule. Use Dark Glasses Wear sunglasses when you leave work in the morning. This blocks out sunlight, which tells your body it's still nighttime, helping you fall asleep faster when you get home. Limit Caffeine Don't drink coffee or energy drinks close to bedtime. Caffeine keeps you awake. Stop drinking it several hours before you plan to sleep. Regular Exercise Being active helps you sleep better. But, avoid working out right before bed. Exercise too close to sleep time can make it harder to fall asleep. 