Sleep Hygiene For Shift Workers Presented by: INSERT INFO HERE

Definition of Shift Worker: Anyone who follows a work schedule outside the typical “9-5” business day. This can be individuals who get up in the middle of the night to participate in a global meeting. This can be an individual who comes in to work at 3 am in the morning or someone who switches between all 3 shifts.

Healthy Sleep Habits A balance between: -Behavior -Environment -Circadian rhythm

What is your circadian rhythm? Circadian rhythms are what people often refer to as your body's internal, biological clock. The typical human circadian rhythm occurs on a cycle of approximately 24 hours, responding primarily to light and darkness in your environment.

Disadvantages of Sleep Deprivation Increased risk of driving accidents Increased risk of major industrial accidents Poor concentration Decreased reaction time Increased stress Decreased coordination Decrease in ability to make decisions Increased sick leave Increased risk for chronic illnesses (heart disease & gastrointestinal disease)

Symptoms of a Sleep Disorder Excessive sleepiness Insomnia Irritability/depressed mood Personal relationship difficulties Difficulty concentrating Headache Lack of energy Disruption of social and family activities

Treatment for Sleep Disorders Limited Requires behavioral changes Can require pharmacological treatment Taking alcohol and sleep aids to promote sleep are risky because of dependency problems, and they can become part of an upper-downer cycle when caffeine and stimulants are used in the morning to increase alertness. Such self medications are often problematic because of their ease of access and use, rapid onset, and potentially serious withdrawal effects

Coping Behaviors Stay awake during break (walk or exercise) Drink caffeinated beverages at beginning of shift Don’t leave boring tasks toward the end of shift Avoid long commutes to work Wear sunglasses and/or hat for commute home. Don’t stop to run errands Exposure to light upon wakening Talk to co-workers and share ideas Night shift workers are most sleepy between 4 am and 5 am. Stay away from caffeine towards end of shift

Coping Behaviors (continued) Eliminate noise & light from your sleep environment Exercise but not at the expense of sleep Keep bedroom cool (60-67 degrees) Wind down – shift in to sleep mode Make sure you are comfortable (use blackout curtains, eye shades, ear plugs, white noise machines or fans) Even if your eyes are closed, the sunlight coming into the room tells your brain that it's daytime. Shift in to sleep mode. Calming activity like reading. For some, electronic devices emits enough to promote awakeness

EVEN ON WEEKENDS!!! Most importantly…! Keep the same bedtime and wake time schedule EVEN ON WEEKENDS!!! and If you cannot sleep…go to another room!

Design Your Bedroom Make your bedroom relaxing and peaceful De-clutter your bedroom Use warm, calm colors that are soothing to you (walls, artwork, blankets) No TV or computer in the bedroom Fresh clean scented sheets and make your bed. Lavender causes a relaxing state.

Night Shift Meals Eat small meals or snack on small amounts of food during your shift Eat fruit, vegetables and high protein foods (boiled eggs, turkey, chicken, cheese, peanut butter) Eat early in your shift to increase energy Nuts, seeds and dried fruits are a good snack Eat 3 regular meals at regular times AVOID ALCOHOL – initially improves sleep; develop a tolerance quickly then causes sleep disturbance Large night shift meals will make you sleepy and encourage weight gain. These foods contain amino acid tryptophan which is a building block for serotonin. Serotonin effects your emotional stability and sleep pattern which can lead to insomnia. An imbalance in serotonin effects your circadian rhythm.

Eating After Night Shift Stop consuming caffeine four hours before your scheduled bedtime. Shortly after you get home, eat foods that are high in carbohydrates and lower in protein and fat to make you sleepy. Orange juice, toast and jam and breakfast cereal are good examples.

Keeping a Sleeping Diary A sleep diary can be used to learn about your sleep habits. It may be the key component to helping you and your health care provider diagnose and treat a sleep disorder.

Talk to your healthcare provider If you continue to have difficulty sleeping despite behavioral changes, you may require assistance from your health care provider and possibly pharmacological intervention.

Questions?