Nurses, first responders, hospitality staff, truck drivers and factory workers keep Florida running around the clock. But working nights or rotating shifts goes against your body’s natural clock, and for some people it leads to a real medical condition called shift work sleep disorder. Here’s how to recognize it and what you can do about it.
What is shift work sleep disorder?
Shift work sleep disorder is a type of circadian rhythm sleep disorder. Your circadian rhythm is the internal 24-hour clock that tells your body when to feel alert and when to feel sleepy, and it’s set largely by daylight. When your work schedule asks you to sleep during the day and stay awake at night, that clock and your schedule fall out of sync.
Common symptoms
- Trouble falling asleep or staying asleep after a shift
- Excessive sleepiness or nodding off during work hours
- Feeling unrefreshed even after a full day’s sleep
- Trouble concentrating, headaches or low energy
- Irritability or low mood
If these symptoms last for weeks and are tied to your work schedule, it’s worth talking to a doctor. Severe sleepiness on the job or behind the wheel on the drive home is a safety risk, not just an inconvenience.
Tips for sleeping better after a night shift
- Block the Florida sunshine. Wear sunglasses on the drive home and use blackout curtains or a sleep mask so your bedroom stays dark.
- Keep the room cool and quiet. Run the air conditioning, and use earplugs or a white noise machine to cover daytime noise.
- Protect your sleep time. Silence your phone and let family and friends know your sleep hours.
- Keep a consistent schedule, even on days off, as much as you can.
- Time your caffeine. Use it early in your shift and stop several hours before you plan to sleep.
- Use bright light at work during your shift to help you stay alert.
- Take a short nap before your shift if you can.
When to see a sleep specialist
If good sleep habits aren’t enough, a sleep specialist can help. Sometimes what looks like shift work sleep disorder is actually another problem, such as sleep apnea or insomnia, made worse by an irregular schedule. A sleep evaluation, and sometimes a sleep study, can sort out what’s really going on. Treatment may include a personalized light-exposure and sleep schedule, and in some cases medication prescribed by your doctor.
Help for employers, too
Fatigue affects safety and productivity across entire workplaces. International Institute of Sleep works with industries to build sleep health programs for their teams. Contact us to learn more.
Get help with shift work sleep problems in Florida
If your work schedule is wrecking your sleep, call International Institute of Sleep at 1-800-481-3870 or request an appointment online.
This article is for general information and is not medical advice. Talk with your healthcare provider about your symptoms.
