By Typically our bodies are designed to sleep at night and stay awake during the day. This is because of the built in clock we have. The circadian rhythm that keeps us awake and the process S, that prepares us for sleep. But then, there is a group of people that work nights. What we call in the sleep world as, shift workers. These people work and stay awake during the night and sleep during the day, which is something they force their bodies to do, against the natural will. How does the body know? The sleep wake cycle is controlled by the Suprachiasmatic nucleus (SCN). This receives input signals through the light receptors in the eyes. Hence, the light and dark exposure drives you to stay awake or fall asleep. If you are here reading this article, it is probably because you do or you know someone who works nights.
Shift work may lead to disturbed sleep or decrease in sleep time eventually leading to sleep deprivation. This would most likely lead to decrease alertness the next day, continued fatigue and decrease production at work. So what should you do to improve your sleep if you are a shift worker?
- Make sure you get enough bright light exposure at work during your shift
- Wear sunglasses on your commute back home to avoid daylight exposure, you are trying to tell your body its night time
- Make sure your home and especially your bedroom is dark enough when you get back home from work
- Target a normal 7-8 hr sleep cycle
- Have your family / room mates cooperate with you to keep the noise level to a minimum
- If you feel very sleepy when you are awake and it is affecting your job, sleep medical attention right away
Excessive sleepiness as a result of shift work can be classified as a Circadian rhythm disorder, along with sleep hygiene you would require the help of a sleep physician. So talk to your medical provider for a proper referral.