13.06.2014
Well, as luck would have it, there’s a name for that pain: shift work sleep disorder (SWSD). SWSD is the consequence of recurrent sleep interruption in a way that runs counter to our circadian rhythms.
Understand that the effects are compounded the more nights you work in a row, as night shift workers sleep less than day workers. Avoid rotating shifts, which are even more difficult to deal with than it is to work the same shift for a longer period of time. Maintaining a regular sleep schedule is hard enough, but it can be especially challenging when you don’t have a regular work schedule.
According to the National Sleep Foundation, 14% of Americans are employed through shift work, and these workers are more likely to suffer from insomnia and daytime sleepiness than 9-5 workers. If you have a regular shift, even if it is a night shift, try to keep the same schedule on working days and days off. UCLA’s Sleep Center reports that more than 22 million Americans work evening, rotating, or on-call shifts, and many of these workers complain of stomach problems. Shift work can make the challenge of staying healthy even more challenging, but it doesn’t have to be impossible. The study found that night nurses used five distinct sleep strategies illustrated by this figure.


Generally, I’d be the only “boss” around, so I really got to enjoy my staff in a way that wasn’t possible during the day shifts.
Decrease the number of night shifts you work in a row and try to limit shifts to five a week or four in a row. Even if you live alone or have housemates that are considerate to your sleeping patterns and keep quiet, noise from outside is much greater during the day. If you normally sleep from 7am to 2pm on work days, don’t switch to sleeping at night on days you are not working. The only real problem was that after two shifts, it was hard to function during the days in between shifts. Night work runs counter to the body’s natural biological cycle (called the circadian rhythm), and its attempts to compensate still don’t result in ideal body function, particularly related to sleep.
Depending on whether you regularly work a night shift or have rotating shift schedules, your coping mechanisms may look different. Here are a few tips to keep in mind to get the quality sleep you need and stay alert while you’re at work.
If you have a rotating shift and maintaining a regular schedule is impossible, try to at least have a regular bedtime routine to signal to your body that it is time to go to sleep, such as drinking a cup of tea and reading a book, or taking a warm bath.
The bar graph in the lower right shows how poorly adapted the nurses were who followed the different schedules.


Circadian misalignment has been associated with increased risk of developing cardiovascular, metabolic and gastrointestinal disorders, some types of cancer and several mental disorders.The way that nursing shifts have been scheduled since the nurse shortages of the 1980’s makes nurses particularly susceptible to this problem. The night shift nurses at Vanderbilt typically work a schedule that includes three days on night shift followed by two to five days off, when most switch back to a normal sleep cycle. That means most of them are shifting sleep cycles as frequently as twice a week.“I was very surprised to find that nurses’ second most frequent strategy was the ‘no sleep’ strategy that often involved staying awake for the 12 hours before starting the night shift,” said Karen Gamble, an assistant professor of psychiatry and behavioral neurobiology at the University of Alabama at Birmingham, who worked on the study as a post-doctoral fellow at Vanderbilt. The most common approach, used by about half the participants, was to sleep in late on the morning before their first night shift. Scheduling is a very touchy issue and many nurses, particularly the younger ones, like the current system because it allows them to string together a number of days off without taking vacation, she added.The researchers also took DNA samples from all the participants to investigate the extent to which their circadian clocks influenced their adaptation.
This information allowed the researchers to determine that larks adapt particularly well to day shifts and particularly poorly to night shifts, while owls do not adapt particularly well or poorly to either shift. In addition, they found that variants in one gene, called PER3, appear to have a major impact on the effectiveness of the no sleep strategy.



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Comments Night shift sleep schedule

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  4. Admin
    Member discloses a conflict of interest that.
  5. OSCAR_DELA_HOYA
    And ask any questions you might breathe more.