Based on articles published by the MDPI, there are almost 9 million shift workers across Britain, and up to 48% of those with irregular schedules are going through a Shift Work Sleep Disorder of some kind. It’s more common with workers in rotating shifts or working at night, with up to 23% of that group reporting problems getting to sleep. With numbers indicating that this problem is getting progressively worse, the decision to order zopiclone can be the difference between getting 8 hours of uninterrupted sleep or spending the day or night tossing and turning.
This article dives into the sleep problems shift workers often experience. We’ll learn more about their causes and explore how science has made advances in medical help. Finally, we’ll detail lifestyle strategies that make their medicine more effective in producing positive outcomes.
The Challenges of Daytime Sleep for Shift Workers
Shift Work Sleep Disorder connects to several sleeping problems. The most common connection is probably to EDS, or Extreme Daytime Sleepiness. Left untreated, this often worsens into insomnia. Shift workers often go through various types of wakefulness disorders caused by their circadian rhythm fighting to adjust.
There are several other body processes that are impacted by SWSD. For example, inconsistent meal times often cause digestive problems, which makes achieving healthy repose harder. This example outlines how a problem in one system can impact how other systems function.
Understanding Your Body’s Circadian Rhythm and Its Disruption
Finding conscious clarity again starts with the circadian rhythm, also known as the sleep-wake cycle and the internal or body clock. Its primary functions are controlling grogginess and alertness, hormones, body temperature, and digestion.
Controlling the sleep-wake cycle is the SCN, or superchiasmatic nucleus. Since the dawn of time, it has controlled how people rest and wake. For example, people would begin to feel tired and sleepy when the sun went down, and when the sun came up, their internal functions would restart, and their eyes would open.
When this process is reversed, it can cause lack of alertness, fatigue, and moodiness. This is particularly true of night shift workers because light interferes with their bodies’ ability to produce the right amount of melatonin needed to cause sleepiness.
Creating a Sleep-Friendly Environment During the Day
Proper sleep hygiene can help shift workers create the best possible sleeping environment based on the importance of controlling dark and light to help regulate the circadian rhythm.
Routinely having bright light when waking up and total darkness when ready to sleep is at the centre. Darken the room completely, taking away any sources of light, including tablets, phones, and computers. Use something to put at the bottom of the door to keep out light, and try blackout curtains to block out both light and sound from outside. Eye shades can also be a comfortable alternative.
The sleeping area should be noise-free and at a sleeping temperature that’s comfortable. Many like using a fan to cool the room and create a comforting sound to sleep to. Technology advances have brought about very effective devices for white noise.
Tips for Establishing a Consistent Sleep Routine
After building a healthier environment, start building a healthier life. Eat healthier meals, exercise regularly, improve sleep hygiene, and live better overall. This will improve a day-to-day routine and eventually lead to not having to take medicine.
Begin improving sleeping habits by sleeping and waking consistently on a daily basis, including days off and holidays. The ideal target is getting 7 to 9 hours of minimum sleep. If napping is necessary, try to sleep for 30 minutes or less, but avoid taking naps too often, as it can interfere with a healthy sleep-wake cycle.
As medical science has developed so too has the range of treatments that are available. Whereas before these types of medications often came with next day drowsiness, the new wave of treatments available at Healthexpress come with no morning after effects. Users report feeling well rested and energized for the day ahead.
Nutritional Strategies to Support Restorative Sleep
One of the healthiest habits a shift worker can incorporate is having consistently healthy meals that include generous amounts of vegetables, fruit, and fibre. Each promotes healthy rest in its own way. Avoid disruptors, like sugary or high-fat foods, alcohol, and caffeine.
Here are some foods to incorporate that will make the time to order zopiclone worthwhile. Eat more chicken and fish for more melatonin, the chemical that regulates the circadian rhythm. Spinach, avocados, and bananas contain magnesium, which calms the nervous system and relaxes muscles.
Avoid the heavy, fatty meals when winding down towards bedtime. Avoid coffee and tea, but drink enough water daily for healthy hydration, and drink less as it gets closer to turning in time. Also, avoid strenuous exercise when it’s close to bedtime. That can create too much energy, making it hard to get to or stay asleep.
Practical Ways to Stay Alert and Energized During Night Shifts
There are plenty of ways that night shift employees can stay alert and effective while on the job that centre around balancing routines and planning. For example, getting more exposure to bright lights during work keeps the internal rhythm in order. Naps can be healthy as long as they don’t exceed 30 minutes.
Doing something physical regularly, even something as simple as getting out of the chair and walking around a bit, can get the blood flowing and wake the brain. Scientifically proven medication, together with a sleep-promoting healthy diet, helps improve alertness during shifts and promotes restfulness afterward, maintaining long-term alertness and mental clarity.
Long-Term Health Tips for Shift Workers in the UK
Patients looking for relief from these conditions can do so at Healthexpress. Here they can access licensed and approved medication for the treatment of insomnia and the prevention of sleepiness at work. By creating a plan that includes better lifestyle choices, consistent routines, and balanced nutrition people working shifts can reset their internal body clock and get the sleep they need each and every day.
