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Trouble Sleeping?- Maybe You Two Should Sleep in Separate Beds!

I am not kidding here—a new study came out suggesting that couples who have trouble sleeping and who sleep in the same bed may get better sleep if they sleep in separate beds. Apparently around 25 percent of U.S. couples sleep in different beds or rooms, according to the National Sleep Foundation. This is no [...]

Night Shift Workers–Health Risks of Poor Sleep

It’s estimated that at least 20% of the workforce in the USA and in Europe work the so-called graveyard shift, either as their primary shift, or at least more than half of the time—that includes yours truly. A new study has confirmed what was suspected by many—that night shift workers face significant health risks, and [...]

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Causes and Treatment for Circadian Rhythm Sleep Disorder

October 10, 2011 by Leave a Comment

What is Circadian Rhythm Sleep Disorder?

 

Millions of people suffer with Circadian Rhythm Sleep Disorder, and that includes winter depression, Delayed Phase Sleep Disorder, and other sleep disorders. This condition is typically characterized by gastrointestinal distress, poor performance, excessive daytime sleepiness, and insomnia. These symptoms are the result of a misalignment between the body’s internal circadian body clock and the timing of the external social world.

Circadian rhythm refers to a person’s internal body clock that helps to regulate the daily bodily processes. There are many patterns associated with the circadian rhythm, such as cell regeneration, hormone production, brainwave activity, and other activities that are linked with this typical daily cycle.

This circadian rhythm internal clock in people is mainly located in a grouping of cells that is found in a part of the brain called the hypothalamus. Circadian rhythms are also vitally linked to determining the sleeping patterns of people.

Circadian Rhythm Sleep Disorder – Causes and Treatments

 

Circadian Rhythm Sleep Disorder typically has many causes such as routine changes, medications, time zone changes, pregnancy, and shift work. Circadian Rhythm Sleep Disorder is typically treated depending on the diagnosis for the particular type of sleep disorder. The goal of any treatment plan is to fit the person’s desired lifestyle with a healthy schedule.

Sometimes therapy is used to help people that are diagnosed with Circadian Rhythm Sleep Disorder and it typically combines stimulus therapy like chronotherapy or light therapy with improved sleep hygiene. Light therapy is designed to effectively reset the individual’s circadian rhythm to a more productive pattern.

Chronotherapy is a systematic and gradual behavioral technique where the sleep time is adjusted slightly until the desired and healthy bed time is achieved. Sometimes the combination of these two therapies produces excellent results in individuals that suffer with Circadian Rhythm Sleep Disorder.

It is important that a person that suffers with Circadian Rhythm Sleep Disorder maintain their circadian or internal clock exposed to bright light during daytime hours. Also, quiet activities before going to bed will help you to relax and also to unwind. These activities might include relaxation tapes, listening to soft music, or reading prior to bedtime. In addition, any type of strenuous activity before going to bed should be avoided including late evening exercise.

Regular exercise in the early evening or late afternoons is encouraged if you suffer with Circadian Rhythm Sleep Disorder because it helps to relieve stress and anxiety that is sometimes associated with sleep disorders. Napping is discouraged because it might interfere with sleeping at night. In addition, exposure to bright lights during the evening hours, including video games, computers, and television should be avoided.

If you’re sensitive to caffeine and are suffering with Circadian Rhythm Sleep Disorder, then it’s best to completely avoid caffeine, especially after lunchtime. It’s also important to have the right bedroom environment and that includes having a comfortable bed in a dark, quiet room with comfortable temperature. Also, remember that alcohol interrupts sleep and nicotine is a stimulant, therefore they should be avoided if you’re suffering with Circadian Rhythm Sleep Disorder.

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Shift Work Sleep Disorder

July 29, 2011 by Leave a Comment

Shift Work Sleep Disorder Defined

 

In our ever-changing, always evolving society, one is continuously pressured to step up and meet the demands of the modern world. Now, more than ever, with the phenomenon that is the internet and globalization driving the world, the world is literally awake 24 hours a day. In the labor market, this means that you are in competition for jobs with all other people from all over the world, as jobs can now be easily outsourced elsewhere in the world. Aside from traditional services which need a 24 hour watch like hospitals, everyday more and more jobs have shifted their working hours to nighttime rather than the normal 8 to 5 schedule. This phenomenon, while opening opportunities for many, has also exposed the same workers to certain health risks, one of which is the shift work sleep disorder.

One does not need a medical degree to understand the importance of regular sleeping habits. Sleep is our body’s way to recharge and revitalize. Without enough sleep, our body would just quickly deteriorate, and never recover from the many challenges it faces every day. However, as more and more job opportunities open up with abnormal graveyard work shifts at night, people are forced to take in these jobs, even at the expense of their own health conditions.

 Shift work sleep disorder is a type of sleeping problem believed to be caused by abnormal work shift schedules. This leads people who work these schedules to stay up at night and work, instead of sleeping, as normal people would do. Come mornings, after work, when they do get a chance to sleep, people suffering from shift work sleep disorders would normally find it difficult to fall asleep. This is mainly because of the disruption in the body’s sleeping patterns. The human body usually works around a system; it recognizes patterns and works in regular schedules. Once the normal system, pattern and schedule are interrupted, there is no guarantee that the human body will be able to perform its tasks efficiently.

Shift Work Sleep Disorder Symptoms

 

A person experiencing shift work sleep disorder may exhibit the following symptoms: excessive sleepiness, difficulty in concentrating, frequent headaches, insomnia, and lack of energy, among others. These symptoms may often lead to increased irritability, more work-related mistakes and errors, increased probability of calling out sick from work, and mood swings.

Ultimately, the treatment for shift work disorder is to get back to one’s natural sleep rhythm and work on normal, day hours. However, as most people might not have the luxury to do that, one can try a few of these tricks to curb the effects of working on night shifts on one’s health. Avoid excessive overtime logged in at work might be advisable, as well as ensuring there would be as minimal time as possible spent on travel time going home. Arranging schedules such that you don’t have to work several days in a row might also be helpful. Avoiding caffeinated rinks and avoiding smoking are also highly advisable for people suffering from shift work sleep disorders.

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