Are you having trouble sleeping? Or do you feel like you rarely get up when you need it? Are you tired and frustrated, lacking the joy and motivation that life once brought? If these complaints are related to your long or shift work schedule, you may be suffering from shift work disorders. This is a common illness in occupations with schedules outside the normal 9 am to 6 pm schedule.
Why is it important? To be honest, it gives off a tired stench. It feels terrible and leaves you vulnerable to many health risks that make well-rested people less vulnerable. Not only that, it can also disrupt your relationships and quality of life.
The good news is that there are many ways to help manage this. You can try them out today. Some solutions may not be what you expect. For example, you may have linked sleep improvement to exercise, but did you know that being considerate of yourself can also have an impact?
Who is affected by shift work disorders?
There are 25 million shift workers in the country, so if you’re struggling with this, you’re not alone. Shift work disorder is a condition that frequently affects people who work outside of standard business hours. Nurses, police officers, firefighters, and factory workers are common examples of occupations that have a 24-hour rotating schedule.
Shift work naturally leads to schedule changes, including sleep. As your sleep schedule becomes more chaotic, your body may not be able to adjust and adjust itself, and it may be difficult for you to fall or stay asleep. This inevitably leads to reduced sleep, where some major problems can occur.
What are the symptoms?
Sleep is one of the most important (and undervalued) aspects of our lives. Good sleep and good quality sleep are very important to our emotional, mental and physical health.
Sleep deprivation can significantly increase the risk of physical health problems such as cancer, cardiovascular disease, and gastrointestinal disorders. Mentally, when you are tired, your concentration is dispersed, information processing becomes difficult, and you are more likely to make mistakes and accidents. Emotionally, a decrease in chronic malaise is associated with emotional dysregulation, including earlier frustration, as well as an increased likelihood of developing anxiety and depression.
Is this sound familiar? If so, keep reading some science-based tips to help you manage your sleep better and regain your life.
17 Ways to Better Manage Shift Disorders
Quality sleep, or lack of it, affects us physically, mentally and emotionally. Attacks on shift work disorders and the most influential plans for regaining quality sleep should also reflect that.
We encourage you to read all the tips and plan based on what you find useful. Start by trying one thing and build from there as much as possible. Remember to plan for physical, mental and emotional health.
Let’s start with the most obvious place first:
1. Make your schedule the best possible
Randomly rotating shifts have been found to have the worst impact on our health. If you need to rotate the schedule, request that the shift be rotated clockwise.
Example: Return to day shift, night shift, early morning shift, and day shift. Does it sound ridiculous? it’s not. Studies have shown that when completed clockwise, our bodies can easily adapt to schedule changes. This is due to what is called a circadian rhythm. This is a 24-hour cycle that is part of the body clock that performs its essential functions. The most commonly known of these is sleep. It was discovered that our circadian rhythm is easier to adjust forward than backward.
2. Talk to your boss about keeping your workplace bright
Special lights are designed to assist the circadian rhythm. It has been found that absorbing bright light, which most closely resembles sunlight, can have a positive effect on the regulation of circadian rhythms.
3. Avoid long round-trip commute to work
Going home on a long drive after making a rev shift is not statistically in your best interests. Employees who are tired or drowsy have been shown to be 70% more likely to have an occupational accident and 33% more likely to be involved in a road accident.
Take a nap, turn over, or stay at a nearby friend’s house before you quit your job to avoid driving and endangering you when you’re not feeling well.
4. Talk to your boss about your concerns
Many companies that operate 24 hours a day are happy to accommodate people working in alternative shifts.Will it help you find the right schedule for you? Support your happinessGood communication with your employer is in the interests of everyone.
Sleep attitude and environment
5. Change your perspective and start prioritizing your sleep
This is a transaction. Somewhere, our society has begun to consider sleep a luxury, despite the rather well-known and dangerous consequences of not getting enough sleep. Some even consider it a badge of honor to “power through” without much (or no) sleep. People get embarrassed and lazy when they get the recommended amount of sleep every night.
The conclusion is as follows. Sleep is not a luxury.
Again, sleep isn’t a luxury, and getting a stable and healthy amount doesn’t make you lazy. Sleep is actually when our body does a lot of repair work on itself, such as blood vessels, muscles, and other organs.Sleep too Boosts our immunity..
People may be much healthier if they can help those who are proud of their sleep, as well as exercising regularly and maintaining a healthy diet.
6. Help your sleep space rest as much as possible
this means Fine-tune the environment So it’s as attractive as possible for your body to fall asleep. Use light-shielding blinds to darken the room, reduce temperature (best rest when it’s a little cool), limit interruptions (phones, visitors, noise), and remove electronics.
Prepare yourself for success by supporting yourself through your surroundings. If you want to lose weight, you probably don’t wear cookies, cakes, or ice cream. The same idea here.
Personal habits and choices
7. Follow your regular sleep schedule as closely as possible on weekdays and holidays
This is obviously difficult if your schedule changes regularly, but the more consistent your bedtime is, the easier it will be for your body to fall asleep and keep it there.
8. Give yourself time to catch up with sleep
Having enough holidays for rest and recovery is an important aspect of protecting your health. You wouldn’t expect a single petrol tank to drive the whole country. Filling your own personal gas tank is just as important.
9. Take a nap, but don’t overdo it
The Cleveland Clinic recommends taking a 90-minute nap just before the shift begins, followed by a 30-minute nap during the “lunch break” at work. Again, this is all about keeping the gas in the tank so that you can’t reach the point running on the fume. A short nap will help you keep refreshing and pay attention to your work.
10. Limit caffeine to the start of the shift
Most of us love the good hits of caffeine, especially when we are tired. However, overdoing it or having caffeine that shifts too late can adversely affect your ability to fall asleep when you have time to do so in the end. You can get a good night’s sleep with a moderate intake.
11. Avoid alcohol before bedtime
It’s fascinating to relax with a drink after work. It can make you drowsy, which many people mistakenly believe will help them get a better night’s sleep. Unfortunately, alcohol actually awakens you (or later). This obviously undermines your ability to get the quality of sleep you are looking for.
12. Do not smoke
Like alcohol, people look to nicotine to help “calm down” or relax. Also, like alcohol, nicotine has been shown to interfere with sleep. Reduce or reduce this habit as much as possible.
13. Eat well and eat wisely
Choose a convenient nutritious meal or light meal. Nutritious foods are the foundation on which our bodies produce the chemicals needed for quality sleep. Foods high in saturated fats and sugars have been shown to have the worst effects on sleep.
Also, as they say, timing is everything. If you eat too much or eat too much before the shift, you may feel tired.
14. Do regular exercise
According to many studies, exercise can be as effective in treating sleep disorders as prescription medications. Yes, you are reading it correctly — regular exercise is a bomb!
This can be difficult to convince people to do so, especially if they are already tired and can’t afford the time. If you don’t have time to go to the gym, take a quick walk, dance to your favorite song in the living room, or mow the lawn. Getting up from the couch and moving around (moderate to strenuous exercise) while feeling tired is a great way to reduce sleep time and improve sleep quality.
Mental and emotional
15. Establish consistent habits to help you relax before bedtime
This includes yoga, deep breathing, warm bathing, progressive muscle relaxation, guided imagery, meditation, and hypnosis. These are designed to relieve physical tension and calm your mind from awake thoughts.A lot Great app And a free video that can help you with this.
16. Cognitive behavioral therapy
Cognitive behavioral therapy, or CBT As is known, it works by identifying sleep-deteriorating thoughts and behaviors and helping to develop new habits of sleep-promoting thoughts and behaviors. There are CBT-certified psychologists and life coaches who can help with this.
17. Show compassion
Does it sound ridiculous? Well, it’s not. A seven-year study conducted at the University of Mannheim concluded that daily practice of self-compassion had a positive impact on people’s sleep quality.
The concept of showing compassion is foreign (and offensive) to many of us. Try to ease yourself to be in a bad mood, and give yourself some credit for the efforts you are making in difficult situations. What do you say to your best friend if they are struggling in the same situation? I ask my clients this question on a regular basis, as it can be easier to be considerate of others than myself. This tip may require some practice, but that effort can lead to a better night’s sleep.
Well, you have it-17 different ways you can help yourself manage shift work disorders, rest more, feel like yourself, and enjoy life again. To get started with your plans, choose some tips that you can implement today, but don’t forget to choose a comprehensive approach that addresses your physical, mental, and emotional approaches.
Please be patient. It takes time to develop new habits. And show yourself compassion and kindness. Doing so may help you sleep better.
Featured Photo Credits: Yuris Alhumaydy via unsplash.com