SLEEP HELP FOR NIGHT SHIFT WORKERS
Unsurprisingly, Nevada has the highest number of night shift workers in the United States. Approximately 9.5% of Nevada’s workforce regularly work nights in casinos and 24-hour bars. Night shift workers are at an increased risk for many health conditions, including cancer, cardiovascular disease, digestive issues, depression and type 2 diabetes. Fortunately, there is a way that those who work the night shift can minimize the adverse effects of working nights and sleeping during the day. In 2012, Smith and Eastman (Nature and Science of Sleep 2012;4:111-132) developed a strategy based on the fact that optimal sleep occurs when core body temperature is at its lowest point.
DESIGNING A CONSISTENT SLEEP ROUTINE
There are several things that can be done to minimize core body temperature during daytime sleep. First, it is important to determine a core block of three to four hours during which sleep will always occur regardless of whether or not it is a workday. Then, schedule an adequate amount of sleep around this core block each day. It is common for shift workers to have family responsibilities during the day that interfere with sleep. Scheduling the core block around family time and communicating this with family members can help ensure success.
SENDING SLEEP AND WAKE SIGNALS TO THE BRAIN
In addition, night shift workers can intentionally design periods of light and dark exposure in order to increase nighttime alertness and promote melatonin production during daytime sleep. For instance, pulses of bright light for 15 minutes every one to two hours during the night increase alertness by creating the illusion of daytime for the brain. Using caffeine for full alertness may also be useful during the first half of the shift.To create the illusion of nighttime, wear blue-light blocking glasses after clocking out and before leaving the building to avoid daytime light exposure. Then, within two hours of waking, get 20-30 minutes of bright light exposure, preferably outdoors, to signal the beginning of a new day to the brain.
USING MELATONIN DURING THE DAY FOR SLEEPING
Additionally, melatonin can be used in two different ways to promote sleep. On days off, use a low dose (0.3 mg) of melatonin six hours prior to bedtime to shift the body clock earlier. On workdays, take a higher dose (3 mg) of melatonin right before bedtime.
DESIGNING THE OPTIMAL SLEEP ENVIRONMENT
For night shift workers who sleep during the day, a quality sleep environment is of the utmost importance. Make the bedroom extremely dark, so that your hand is not visible when held at arm’s length. Consider white noise to block sounds from outside, and ensure that the room temperature is cooler than 65 degrees, if possible. Purchase a cooling mattress as an alternative.If you are a night shift worker struggling to sleep during the day, Renaissance Health Centre can help you improve your sleep hygiene and quality of life. Please call 702-258-7860 to schedule an appointment today.
Copyright © 2022 Terry Pfau D.O., H.M.D. All rights reserved.