How A Shift Worker Freedom From Insomnia?
Shift workers perform vital tasks whether their work is in hospitals, in the emergency service, the police force, or in travel, transportation or manufacturing industries.
However, in most cases, shift workers do not get enough quality sleep.
Often it is difficult for them to remain alert at night, yet just as heard to fall asleep during the day, and the sleep that they do get is less restorative than that of night sleepers.
The human body naturally follows a 24-hour period of wakefulness and sleepiness that is regulated by an internal "circadian" clock.
This clock, which we have in common with all other living creatures and plants, is linked to natural's cycle of light and darkness, and helps to regulate body temperature, hormones, heart rate and other functions.
The natural urge to sleep in humans is strongest between midnight and 6 a.
m and it is very difficult it to want to sleep at other times.
Bright lights and regular sleep wake cycle can help shift workers to avoid sleep problems and the turmoil they often create.
And melatonin, it appears from much research, can play a supplementary role.
The word supplementary is important: on its own, melatonin is not remarkably helpful.
But as part of a broader program, it provides real benefits.
Using bright light is a key part of this broader program.
This can be accomplished in several ways.
Bright light in the workplace is one method.
Bright light goggles are effective, but often are too cumbersome.
The newest research indicates that exposing certain parts of the body specially, behind the knee can also help shift worker.
Why this spot is effective is unknown.
Just as exposure to bright light is important during work, limiting bright light is vital at other times.
If night shift worker are driving home in the morning, the bright sunlight can play tricks on their bodies.
Wearing dark sunglasses can signal the body to stop producing and start releasing melatonin.
But if you stay out in the sunlight, this won't happen and you won't become sleepy.
The melatonin dosage should then be taken 2 to 3 hours before bedtime.
The following tips may help shift workers to set the scene for a more restful and restorative sleep:
However, in most cases, shift workers do not get enough quality sleep.
Often it is difficult for them to remain alert at night, yet just as heard to fall asleep during the day, and the sleep that they do get is less restorative than that of night sleepers.
The human body naturally follows a 24-hour period of wakefulness and sleepiness that is regulated by an internal "circadian" clock.
This clock, which we have in common with all other living creatures and plants, is linked to natural's cycle of light and darkness, and helps to regulate body temperature, hormones, heart rate and other functions.
The natural urge to sleep in humans is strongest between midnight and 6 a.
m and it is very difficult it to want to sleep at other times.
Bright lights and regular sleep wake cycle can help shift workers to avoid sleep problems and the turmoil they often create.
And melatonin, it appears from much research, can play a supplementary role.
The word supplementary is important: on its own, melatonin is not remarkably helpful.
But as part of a broader program, it provides real benefits.
Using bright light is a key part of this broader program.
This can be accomplished in several ways.
Bright light in the workplace is one method.
Bright light goggles are effective, but often are too cumbersome.
The newest research indicates that exposing certain parts of the body specially, behind the knee can also help shift worker.
Why this spot is effective is unknown.
Just as exposure to bright light is important during work, limiting bright light is vital at other times.
If night shift worker are driving home in the morning, the bright sunlight can play tricks on their bodies.
Wearing dark sunglasses can signal the body to stop producing and start releasing melatonin.
But if you stay out in the sunlight, this won't happen and you won't become sleepy.
The melatonin dosage should then be taken 2 to 3 hours before bedtime.
The following tips may help shift workers to set the scene for a more restful and restorative sleep:
- Take a warm bath before bed
- Darken the bathroom
- Use some sort of "white noise", such as a fan, to block out other household noises.
- Avoid caffeine within 5 hours of bedtime
- Avoid the temptation to drink alcohol after work.
It may help you to relax and unwind, but it also interferes with sleep, causing disturbances. - Eat a light snack before going to sleep.
Don't go to bed too full or too hungry. - If you do nay form of exercise in the workplace, it is extremely important that you do so at least 3 hours before you bedtime since this cause stimulation and raise the body temperature which can interfere with sleep.
