Herbie Murray
Sleep is essential for decision-making, problem-solving, and creativity. However, work can often be a sleep killer, with 73% of people surveyed reporting that they have lost sleep due to work worries. This is especially true for those working non-traditional hours, who may suffer from Shift Work Sleep Disorder (SWSD), a circadian rhythm sleep disorder. SWSD is caused by a mismatch between your internal body clock and the external environment, resulting in difficulties with sleeping when you want, staying asleep, and unwanted sleepiness. For those working more conventional hours, new-job jitters, worries about work performance, and the pressure to be alert can all contribute to a restless night.
| Characteristics | Values |
|---|---|
| Condition | Shift Work Sleep Disorder (SWSD) |
| Cause | Mismatch between internal body clock and external environment |
| Symptoms | Sleepiness at work, insomnia during available sleep time, difficulty concentrating, lack of energy, decreased alertness, poor mood, irritability, headaches |
| Treatment | Changes to work routines and schedules, sleep medications, wake-promoting agents, melatonin (under medical supervision) |
| Prevention | Physical separation between work and sleep, writing a to-do list before bed |
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What You'll Learn
Shift Work Sleep Disorder (SWSD)
The internal body clock, or circadian rhythm, regulates physical, mental, and behavioural changes over a 24-hour cycle, primarily responding to light and dark cues. Shift work schedules can disrupt this natural cycle, resulting in SWSD symptoms. For example, night shift workers sleep during the day when the body's signals to stay awake are strongest, leading to short and disrupted sleep. Conversely, those working overnight may experience high melatonin levels, resulting in sleepiness and drowsiness during their shift.
The prevalence of SWSD is estimated to be between 10-40% among shift workers, with certain occupations, such as firefighters and Emergency Medical Technicians, at a higher risk due to their extended shift durations. Untreated, SWSD can lead to health issues such as decreased bone mineral density, increased risk of fractures, low fertility, and issues during pregnancy. It is also associated with a higher risk of mental disorders, including depression, anxiety, and alcohol use disorder.
Diagnosing SWSD typically involves a doctor using criteria from the International Classification of Sleep Disorders and the Diagnostic and Statistical Manual of Mental Disorders. They may ask about sleep patterns, disturbances, shift timings, medical history, and current medications. A sleep diary or sleep study may also be requested to rule out other sleep disorders, such as narcolepsy or obstructive sleep apnea.
Treating SWSD may involve making changes to work routines and schedules, such as reducing the number of consecutive night shifts and taking longer breaks between shifts. Lifestyle modifications, such as maintaining a regular sleep schedule, limiting caffeine intake, wearing sunglasses to minimize sun exposure, and creating a dark environment for sleep, can also help alleviate symptoms.
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Circadian Rhythm Sleep Disorders
There are two main categories of CRSD. The first, known as intrinsic type disorders, involves an alteration in the endogenous oscillator. The second, extrinsic type CRSDs, involves a misalignment between the external environment and the endogenous circadian clock.
CRSDs can cause individuals to fall asleep at unconventional times during the day or experience excessive daytime sleepiness if they resist. This can lead to recurring instances of disrupted rest and wakefulness, where those affected are unable to sleep and wake up at "normal" times for work and other social obligations.
There are four main types of CRSD: delayed sleep phase disorder, advanced sleep phase disorder, non-24-hour sleep-wake rhythm disorder, and irregular sleep-wake rhythm disorder. Delayed sleep-wake phase disorder (DSWPD) involves sleeping and waking up much later than normal or desired. In non-24-hour sleep-wake rhythm disorder (N24SWD), the circadian rhythm extends slightly beyond the regular 24-hour schedule, causing bedtimes and wake-up times to shift a little later each day. Blind people who cannot perceive light are most likely to develop this disorder since their circadian rhythms cannot be influenced by light exposure. Shift work sleep disorder (SWSD) is another common CRSD, affecting those who work non-traditional hours outside the regular 9-5 workday, such as overnight, early morning, or rotating shifts. SWSD can lead to severe insomnia and excessive daytime sleepiness, impairing work performance and increasing the risk of accidents.
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Work worries and job jitters
Work can be a major cause of sleep deprivation, whether it's a new job or one you've had for years. In a recent American Academy of Sleep Medicine survey, a staggering 73% of respondents said they had lost sleep due to work-related worries. And if work can have such a significant impact on established workers, just imagine the effect on newcomers who are still navigating policies, protocols, and expectations.
It's completely normal to experience new-job jitters, but it's crucial to keep them from invading your sleep space if you want to get the kind of restful sleep that will help you perform at your best during the day. Sleep deprivation can affect your job performance, especially when you're still trying to make a good first impression. Research shows that a lack of sleep impacts our mood, alertness, and cognitive performance. You're more likely to feel irritable or down, have trouble concentrating, and make mistakes. Sufficient sleep, on the other hand, is essential for decision-making, problem-solving, and creativity.
So, how can you keep work worries from creeping into your bedtime routine? One effective strategy is to create a physical separation between work and sleep. Avoid reviewing company policies, answering emails, or conducting any work-related tasks in bed. Instead, try writing a detailed to-do list for the next day before you go to bed. This simple act of writing can help "off-load" the tasks from your mind, preventing rumination and allowing you to fall asleep faster.
If you work unconventional hours or shifts, you may be particularly susceptible to shift work sleep disorder (SWSD). This disorder affects people who work outside the regular 9-to-5 schedule, including overnight, early morning, or rotating shifts. SWSD can lead to difficulties adjusting to a different sleep/wake schedule, resulting in challenges with falling asleep, staying asleep, and unwanted sleepiness. To mitigate the effects of SWSD, consider making changes to your routines and work schedule. Discuss possible adaptations with your employer, such as limiting the number of consecutive night shifts or taking extended breaks between shift clusters.
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The impact of lack of sleep on job performance
Sleep is essential for optimal functioning during the day. Lack of sleep can have a profound impact on your feelings, mood, and cognitive abilities. Sleep deprivation can affect your performance at work, and it can also have serious health consequences.
The American Academy of Sleep Medicine recommends that healthy adults get a minimum of seven hours of sleep each night, with an ideal range of seven to eight hours. However, many professionals surveyed only averaged about six and a half hours of sleep. This sleep deficit has notable effects on their work performance, with over half of the respondents admitting to struggling to stay focused in meetings, taking longer to complete tasks, and finding it challenging to generate new ideas.
Sleep-deprived individuals may experience decreased alertness, lack of energy, poor mood, and irritability. They may also find it challenging to maintain focus, attention, and vigilance due to the increased mental effort required to stay awake and concentrate. This can be especially detrimental for professionals whose jobs demand critical attention to detail, such as surgeons, pilots, and drivers.
Chronic sleep deprivation can have even more severe health consequences, including an increased risk of obesity, heart disease, cognitive decline, dementia, cancer, and depression. Additionally, it can negatively impact job performance, productivity, career progression, and job satisfaction. It can also lead to an increase in accidents, absenteeism, and counterproductive work behaviors.
To improve sleep quality and optimize work performance, it is essential to prioritize sleep and make lifestyle adjustments. This may include assessing your daily routines and work schedule, seeking professional support, and making changes to improve sleep hygiene and consistency.
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Treating insomnia and improving sleep hygiene
Sleep is essential for both physical and mental health, and improving sleep hygiene can be an effective way to treat insomnia and other sleep disorders. Sleep hygiene refers to the environment and habits that can be optimized for better sleep. While it may not resolve severe or long-lasting sleep problems, it can be a good first step in improving sleep quality.
Treating Insomnia
Insomnia is a common sleep disorder that can be treated through various methods, including prescription medications and lifestyle changes. Some prescription medications used to treat insomnia are meant for short-term use, while others are designed for long-term use. It is important to discuss the benefits and side effects of these medications with a healthcare provider. Additionally, some medicines used to treat other health conditions, such as antidepressants or antipsychotics, may be prescribed off-label to treat insomnia. Over-the-counter (OTC) sleep aids containing antihistamines can also induce sleepiness, but it is crucial to consult a doctor before taking them, as they may be unsafe for certain individuals. Melatonin supplements, which are synthetic versions of the sleep hormone, are also popular, but their effectiveness in treating insomnia is not conclusively proven, and they may cause side effects like daytime sleepiness, headaches, or upset stomach.
Improving Sleep Hygiene
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day. This helps regulate your body's internal clock and promotes a healthy sleep-wake cycle.
- Create a relaxing bedroom environment: Keep your bedroom quiet, cool, and relaxing. Minimize noise, limit the use of electronic devices before bedtime, and ensure your bed is comfortable.
- Avoid stimulants and sedatives: Steer clear of caffeine in the afternoon and evening, as it can disrupt your sleep. Similarly, avoid alcohol and large meals before bedtime, as they can interfere with your sleep quality.
- Establish a bedtime routine: Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This could include activities such as reading, light stretching, or listening to soothing music.
- Exercise regularly and maintain a healthy diet: Regular physical activity can help improve sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep. Eating a balanced diet can also promote better sleep by ensuring your body gets the nutrients it needs.
- Limit exposure to sunlight: If you work night shifts or need to sleep during the day, limit your exposure to sunlight in the mornings. Consider wearing sunglasses when outdoors or driving, and try to create a dark and comfortable environment for daytime sleep.
These suggestions provide a starting point for improving sleep hygiene and treating insomnia. However, if sleep difficulties persist, it is recommended to consult a healthcare professional for personalized advice and potential further treatments.
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Frequently asked questions
There could be many reasons for not being able to sleep. One common reason is stress or anxiety about work. Another reason could be a condition called Shift Work Sleep Disorder (SWSD), which is common among people who work outside of regular hours, such as night shifts or early morning shifts. This disorder is caused by a mismatch between your internal body clock and your work schedule, leading to difficulties with sleeping and staying asleep.
People with SWSD often experience excessive sleepiness during work hours and insomnia when they need to sleep. Other symptoms include difficulty concentrating, headaches, low energy levels, poor mood, and irritability.
There are several strategies to manage SWSD. Firstly, try to minimise the number of consecutive night shifts you work and ensure you have sufficient days off in between to recover. Secondly, limit your exposure to sunlight when you need to sleep during the day by wearing sunglasses outdoors. Finally, discuss possible schedule changes or work adaptations with your employer to reduce the impact of SWSD on your body.
