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+--- Thread: Shiftwork and Sleep Hygiene? (/Thread-Shiftwork-and-Sleep-Hygiene)
Shiftwork and Sleep Hygiene? - Megsy - 04-09-2013
Was wondering if there are any other shiftworkers on here.
I did a search, but couldn't find anything.
I know about the importance of sleep hygiene etc, but was wondering how people adjusted to shiftwork, and if CPAP results are affected by shiftwork.
I do weird hours at work....different every week, some weeks different every day! This last week, the first two days I started work about 2pm and worked through til 11pm. The next day started at 11:30am and then the next at 8:30am and finally on the last day at 6:30am. Completely threw my sleep hygiene out the window!
Tried to make sure I went to bed earlier each night.... on the last night went to bed at 9pm thinking ahead 8hrs - but woke up at 2am wide awake and unable to go back to sleep.
I'm afraid I have another week like that next week....and am looking for some suggestions on how to adjust.
Thanks
RE: Shiftwork and Sleep Hygiene? - PaulaO2 - 04-09-2013
Yes, shift work affects sleep apnea.
Quote:The link between SWSD and sleep apnea is under study, but research increasingly indicates that people who do shift work and already suffer from sleep apnea have increased apneic occurrences [3]. It becomes a vicious cycle(source: http://www.elementshealthspace.com/2010/03/17/shift-work-and-sleep-apnea-making-the-connection/ )
shift work, especially fast-rotating shift work, causes acute sleep deprivation due to interference to the circadian rhythm
the sleep deprivation causes increased sleep apneic episodes
sleep apnea in turn causes increased sleep deprivation
Quote:The aim of the present study was to determine the direct effect of night-work on the occurrence of obstructive apneas during sleep after a night shift in fast-rotating shift workers with sleep-related breathing disorders. Eight obstructive sleep apnea patients were examined with the use of a polysomnograph during sleep under two conditions: after day-shift work and after night-shift work. Both sleep studies were conducted within 2 to 3 weeks of each other. In four of the 8 subjects, during sleep after a night-shift, an increase in apnea/hypopnea index was found. Night work significantly increased several breathing variables: total duration of obstructive apneas during REM sleep, mean duration of obstructive apneas during arousal, and apnea index during arousal. We conclude that in a subpopulation of sleep apnea patients, acute sleep deprivation may worsen obstructive sleep apnea index.(source: http://www.ncbi.nlm.nih.gov/pubmed/18204146 )
I would imagine that sleep hygiene would be even more important when doing shift work.
RE: Shiftwork and Sleep Hygiene? - DocWils - 04-09-2013
As any doctor knows, shift work deeply affects sleep quality (and yes, we still do the 24 hour on call followed by the 12 hour, then alternating days and nights and then the 36 hour on call - sort of a right of passage and training, if you can stand it - a lot of countries are abandoning that practice now, but night on call is still common - I do a lot of them). In fact, there is considerable literature supporting the effects of shift work not only on good sleep quality but sleep apnoea as well. Basically it says it sucks big time. I tend to agree.
RE: Shiftwork and Sleep Hygiene? - Shastzi - 04-10-2013
I put in 7 months hard time at Walmart. I know what its like.....
RE: Shiftwork and Sleep Hygiene? - Sleepster - 04-12-2013
I thought one of the first rules of sleep hygiene is to go to bed and to get up at the same times each day. Shift workers can't do that.
RE: Shiftwork and Sleep Hygiene? - SPOUSE - 04-13-2013
When my husband was in the Air Force (many years ago during the Vietnam era) he worked three days on, three days off, three nights on, three days off, at a base on Long Island. I had a flexible job at the time so I adopted the same schedule so we could see each other. We finally got used to it but it took a long time. We put very dark shades on the bedroom window so NO light could get in when we were sleeping during the day (and also wore face masks). And we finally resisted the urge to go ahead and get up on the days we were supposed to be sleeping. But I felt strange the whole time. He did not have sleep apnea at the time (or maybe he did but we were not aware of it; he snored until four months ago when he got the CPAP). You might consider melatonin to get to sleep??
(04-09-2013, 07:57 PM)Megsy Wrote: Was wondering if there are any other shiftworkers on here.
I did a search, but couldn't find anything.
I know about the importance of sleep hygiene etc, but was wondering how people adjusted to shiftwork, and if CPAP results are affected by shiftwork.
I do weird hours at work....different every week, some weeks different every day! This last week, the first two days I started work about 2pm and worked through til 11pm. The next day started at 11:30am and then the next at 8:30am and finally on the last day at 6:30am. Completely threw my sleep hygiene out the window!
Tried to make sure I went to bed earlier each night.... on the last night went to bed at 9pm thinking ahead 8hrs - but woke up at 2am wide awake and unable to go back to sleep.
I'm afraid I have another week like that next week....and am looking for some suggestions on how to adjust.
Thanks
RE: Shiftwork and Sleep Hygiene? - Sleepster - 04-13-2013
(04-13-2013, 11:57 AM)SPOUSE Wrote: You might consider melatonin to get to sleep??
With melatonin you have to be very careful with light. When you're supposed to be sleeping you have to be careful to not expose your eyes to high light levels.
RE: Shiftwork and Sleep Hygiene? - Megsy - 04-14-2013
I know that one of the rules re sleep hygiene is to go to sleep at same time each night....but unfortunately this is my job....and for now it is what I have to do.
Until about 6 weeks ago, I had managed to do a permanent swap with a workmate, I did all the late shifts and they did all the early shifts. I have always been a night owl, hate getting up in the mornings. Maybe this had something to do with me having untreated sleep apnea?
There was a big overhaul of the rosters, and unfortunately the person I used to swap with is now on the same shift as me. I have tried to find other people who want to swap the shift, but so far have had no luck. So for now, this is what I have to deal with.
I don't or haven't yet, had any trouble going to sleep. Thankfully, I don't have to fit in kids etc around my sleeping times, that would be horrible.
I just feel as though I am always worried about the time, and checking when I have to go to sleep. It is also horribly anti-social, nobody knows when is a good time to call me, or when I'm home, so they don't call!
I did speak with my sleep specialist about shift work, he didn't seem too bothered as long as I wasn't haven't trouble sleeping.
I guess I'll just have to see how the next few weeks go. It will probably take a bit of getting used to.
RE: Shiftwork and Sleep Hygiene? - Sleepster - 04-14-2013
I don't think sleep hygiene is important if you're sleeping well.