Shift work disorder happens when it's hard to adjust your sleep and wake patterns due to a schedule that differs from most people. For example, working at night when everyone else is sleeping or getting up too soon in the morning can be challenging. The conflict arises from body clocks that run counter to the hours you're expected on the job. In essence, this means needing to stay alert while your body tells you it's time for rest, or having to try and slumber when your system wants to stay awake.
People with shift work disorder may get up to four hours less sleep than the average worker. This can lead to difficulty sleeping, feeling overly tired, poor quality of sleep, and a lack of feeling revitalized upon awakening. Not only can this affect job performance, but it may also increase the chances of making costly miscalculations or sustaining an injury while on the job.
Not everyone who does shift work experiences shift work disorder. Many people battle to adjust themselves to a new schedule at first. If, however, you find that after some weeks you still have difficulty dozing off or staying asleep, and/or feel lethargic even after snoozing for 7-8 hours, then you may be suffering from shift work disorder.
The effects of shift work disorder can remain for as long as the irregular hours are kept up. However, some people may still have difficulty sleeping even after reverting to a more regular timetable.
Shift work disorder is a circadian rhythm disorder, characterized by an internal clock with a roughly 24-hour schedule. Your body regulates your alertness levels using light and the sleep-promoting hormone melatonin. However, people with this condition are unable to produce adequate levels of this hormone when they need to be awake for their job, while exposure to sunlight further disrupts their maladjusted cycles.
Shift work can be challenging. It is helpful to be aware that there are various types of shift work rotations, and they all come with their own challenges.
These include:
- Early-morning shifts
- Night shifts
- Overnight shifts
- Rotating shifts
Different shift work schedules can pose varying levels of difficulty for workers. Those who are more naturally suited to the night or morning may find evening and early morning shifts easier, respectively. However, many people struggle with taking on overnight or regularly rotating schedules.
Shift work disorder makes it difficult to get enough sleep each day. As a result, you may experience:
Excessive sleepiness
Difficulty falling asleep or staying asleep
Lack of energy
Difficulty concentrating
Headaches
Poor mood and irritability
Shift work disorder can also increase the risk of:
- Work-related injuries
- Mistakes at work
- Increased use of sick time
- Accidents related to drowsy driving
- Substance abuse due to the use of drugs or alcohol to fall asleep
Increased long term health risks include:
- Frequent infections, colds, and the flu
- Breast and prostate cancer
- High cholesterol levels
- Heart disease
- Obesity
How to treat shift work disorder?
Melatonin, a hormone secreted by the brain's pineal gland, can be beneficial when trying to adjust to shift work. Even small amounts are found to be effective, and best taken a few hours before you hit the hay.
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