With pressure from the tough economy to bring in extra dollars, more people are sacrificing sleep to work night shifts or two jobs in order to make ends meet, says Raman Malhotra, M.D., assistant professor of neurology at Saint Louis University and director of the SLU Sleep Disorders Center.
"In the last couple of years, I've seen more overworked patients taking on extra shifts or second jobs," Malhotra said. "For someone who is suffering from work-related sleep issues, changing jobs isn't always an option. Instead, we've got to offer solutions to make the best of the current situation."
For many vocations - flight attendants, factory workers and nurses, to name a few - the average workday has never been nine-to-five. Night shifts, rotating schedules and second jobs wreck havoc on sleep schedules and cut into sleep time, siphoning energy and good health.
Missing sleep carries some hefty penalties. In addition to common complaints like fatigue and irritability, lack of sleep has been linked to memory issues, depression and cardiovascular problems. One recent study of nurses even linked lack of sleep to higher rates of cancer.
Plus, being sleepy can led to dangerous situations on the job. Fatigued truck drivers and pilots, for example, risk falling asleep at the wheel.
Malhotra offers the follow suggestions for those who find regular sleep difficult because of irregular work schedules:
Control Your Environment
If you're coming off of a night shift and trying to catch some sleep, a sunny day can confuse your brain. Make sure your blinds are drawn and reduce other light in your bedroom.
"I recommend finding ways to reduce your exposure to sunlight before bed. Wear sunglasses on the way home from work," Malhotra said. "And, conversely, before work, spend time in a well-lit room."
Limit Activity
Your activity level can prompt your body that it's time for work or sleep. Avoid vigorous activity before you intend to sleep and stay busy before you head to work.
No Calls
You would never dream of calling a friend with a nine-to-five job at 4 a.m. to chat, and your friends shouldn't call you during your sleep hours. Communicate your sleep schedule to your family and friends, schedule conversations for times that work for everyone's schedules and turn off your ringer.
Rule Out Medical Conditions
It may be time to see a sleep specialist if you're getting in trouble at work, receiving complaints or having a hard time being productive. Losing your temper with your family and being unable to stay awake at your child's recital are other warning signs that sleep deprivation is affecting your life.
A doctor can rule out serious health conditions, like sleep apnea. And, for some patients, medication can help with sleep difficulties. There are a variety of FDA-approved medications for jetlag and shift work, and some newer medications are safe for long-term use.
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