Shift work sleep disorder (SWSD)
Find a doctorIf you’re having trouble getting on a regular sleep schedule because of working the graveyard shift, you may have something known as shift work sleep disorder, or SWSD.
Our experts at Aurora Sleep Medicine Centers can give you tips for maintaining a healthy sleep schedule and pinpoint other issues by testing for different sleep disorders. If a sleep disorder is diagnosed, we’ll provide an array of treatment options to fit your lifestyle – so you can get the restful night’s sleep you deserve.
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What is shift work sleep disorder?
Shift work sleep disorder affects people whose jobs require them to work outside the typical 9-to-5 schedule, such as warehouse workers, police officers or health care workers. This condition disrupts your circadian rhythm, the body's internal clock that regulates sleep-wake cycles.
When you work night shifts, early morning shifts or rotating shifts, your body struggles to adjust, leading to various sleep problems. You may find it difficult to fall asleep during the day or fall asleep on the job, resulting in chronic fatigue and reduced alertness.
This misalignment makes it difficult to fall asleep and stay asleep during the day, leading to chronic sleep deprivation and other health issues. Factors such as exposure to artificial light at night and lack of exposure to natural light during the day can further exacerbate the problem.
The importance of sleep for your health
Sleep is more than just a time for your body and mind to rest. It plays a critical role in maintaining overall health and well-being. Quality sleep is essential for physical health, mental clarity and emotional stability.
During sleep, your body repairs tissues, builds muscle and strengthens the immune system. This restorative function is crucial for recovery from daily wear and tear, as well as from illness and injury. Sleep deprivation from shift work sleep problems can lead to serious health issues such as heart disease, diabetes and obesity.
Sleep is also vital for cognitive functions, including memory consolidation, problem-solving and decision-making. During rapid eye movement (REM) sleep, your brain processes and organizes information from the day, which is essential for learning and retaining new information.
Lack of sleep from an out-of-whack sleep schedule can impair your ability to think clearly, concentrate and perform daily tasks efficiently.
Understanding the sleep cycle
Your sleep cycle consists of multiple stages that repeat several times throughout the night, each playing a vital role in physical and mental restoration.
Understanding these stages helps you recognize how disruptions from conditions like shift work sleep problems can affect your sleep quality.
The sleep cycle is divided into two main types: non-rapid eye movement (NREM) sleep and REM sleep. Each type has distinct stages that contribute to your body’s recovery and mental clarity.
Non-rapid eye movement sleep consists of three stages:
- Stage 1: This is the transition from wakefulness to sleep, lasting only a few minutes. Your muscles relax, and your heart rate slows. This light stage of sleep is easy to wake up from.
- Stage 2: During this stage, your body continues to relax. Your heart rate and breathing slow further, and your body temperature drops. This stage features brief bursts of brain activity essential for memory consolidation. Stage 2 is a more stable sleep stage and typically lasts about 20 minutes.
- Stage 3: Known as deep sleep or slow-wave sleep, this stage is crucial for physical recovery. It’s during this time that your body repairs and regrows cells, builds muscle and bone and strengthens the immune system. Awakening from this stage can leave you feeling groggy and disoriented.
REM sleep occurs about 90 minutes after falling asleep, usually in stages four and five. REM sleep is marked by rapid eye movements and increased brain activity. This is the stage where most dreaming happens.
REM sleep is essential for cognitive functions such as memory consolidation, learning, and emotional regulation. Your body experiences temporary paralysis to prevent you from acting out your dreams.
The importance of a balanced sleep cycle
A typical sleep cycle lasts about 90 minutes, and an average adult goes through four to six cycles each night. However, you may not always achieve REM sleep in each cycle.
Disruptions in your sleep cycle, such as those caused by shift work, can prevent you from experiencing the full benefits of each sleep stage. This can lead to chronic sleep deprivation, negatively impacting your mood, cognitive abilities and physical health.
If you struggle with sleep due to shift work, Aurora Health Care is here to help. Our sleep specialists can provide you with personalized strategies and treatments to improve your sleep quality and manage any sleep disorders.
Can you reverse the effects of night shift?
Reversing the effects of working night shifts is challenging but possible. Adopting a consistent sleep schedule, even on days off, can help.
Creating a sleep-friendly environment, such as a dark, quiet room, and using tools such as blackout curtains and white noise machines can also improve sleep quality. Over time, these changes can help reset your circadian rhythm:
- Consistency: Go to bed and wake up at the same time every day, including weekends.
- Environment: Make your bedroom conducive to sleep by keeping it dark, quiet and cool.
- Light exposure: Get plenty of natural light during your waking hours and limit exposure to screens and artificial light before bedtime.
- Healthy lifestyle: Maintain a balanced diet, exercise regularly and avoid caffeine and alcohol within six hours of bedtime.
Symptoms of shift work sleep disorder
Common symptoms of shift work disorder include difficulty falling asleep, staying asleep or waking up too early. You may feel excessively tired during waking hours, have trouble concentrating, and experience mood changes like irritability or depression.
These symptoms can lead to decreased performance at work and increased risk of accidents. Other symptoms include headaches, digestive problems, and decreased immune function, making you more susceptible to illnesses.
Shift work sleep disorder diagnosis
Diagnosing shift work sleep disorder involves a thorough evaluation of your sleep patterns, work schedule, and symptoms.
Our specialists at Aurora Sleep Medicine Centers may ask you to keep a sleep diary, tracking when you sleep and wake over several weeks. In some cases, you might undergo a sleep study to monitor brain activity, heart rate and other physiological factors during sleep. Polysomnography and actigraphy are common diagnostic tools used to assess sleep disorders.
Treatments for shift work sleep disorder
Treatment for shift work disorder focuses on improving your sleep routine and aligning your sleep-wake cycle with your work schedule. Your sleep doctor will create a treatment plan with strategies such as:
- Relaxation techniques such as deep breathing and progressive relaxation.
- Psychological treatment to manage conditions such as insomnia or other sleep disorders.
- Biofeedback therapy can help reduce stress so you can sleep and may lower blood pleasure and your heart rate.
- Medications can play an important role in managing sleep issues. If you have difficulty sleeping because of allergies, for instance, the right medication can enhance breathing and make sleep easier. You may also benefit from sleep aids that assist with falling asleep and staying asleep during the night.
Most people can effectively treat sleep disorders without surgery. If you do need surgery, however, it will most likely involve one or more of the following procedures:
- Correction of a nasal deformity
- Removal of tonsils
- Removal of adenoids
How long does it take to recover from shift work sleep disorder?
Recovery from sleep work disorder varies depending on the severity of the disorder and the steps taken to address it. Some people may notice improvements within a few weeks of making changes to their sleep habits, while others might take several months.
Our team of specialists are here for you to help you improve your sleep. There are 12 Aurora sleep medicine centers conveniently located throughout eastern Wisconsin.
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