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Light Therapy and
Sleep Disorders/
Circadian-Rhythm Disorders/Night Shift Workers
Circadian rhythm refers to events
related to the daily rotation of the earth, such as our internal body clock
which regulates sleep and wakefulness. Our bodies depend on the rising and
setting of the sun to get the signal of when it’s time to wake up and when it’s
time to fall asleep. The effect of light exposure on our circadian rhythms is
critically dependent on its timing---morning light moves the sleep/wake clock
earlier, while evening light shifts the clock later.
Our circadian clock is also tied to the production of melatonin, which is
produced in the pineal gland. Melatonin is a naturally occurring hormone that
produces “sleep” or “darkness” thereby aiding in sleep regulation. Melatonin
production is also directly linked to relieving depression.
Night Shift Workers:
Workers who are required to work during normal sleeping hours are at high risk
for shift-work disorder, which may result in insomnia, excessive sleepiness,
impaired work performance and safety hazards. This category includes those who
work late-night shifts, early-morning shifts and rotating shifts.
One study of 2,570 workers found that 10 percent of those working rotating or
night schedules met criteria for shift-work sleep disorder. The study showed
that health concerns may be aggravated by shift work. Workers identified as
having shift-work disorder had higher rates of ulcers, sleepiness-related
accidents, absenteeism, depression, and missed family and social activities. It
is also known that those with shift work have higher rates of cardiovascular
disease and gastrointestinal disorders.
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To adjust your circadian rhythm and sleep
cycle for optimal performance, energy and brain function/alertness, use a
bright light box within 30-60 minutes of waking. This will adjust your
sleep/wake clock naturally, and tells your brain that the sun is rising and
it is time to wake up.
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Try taking one capsule of calcium one to two
hours before going to sleep. Adequate calcium levels in the blood are
required for good sleep.
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Inositol (Member of the B vitamin family that
acts as a sedative). 1,000 mg upon waking, 1,000 mg an hour before going to
sleep.
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Kava. 250 mg before going to sleep. Powerful
relaxing effects.
For more information on sleep disorders, jet lag,
children with ADD and sleep, tips for sleeping better, and related articles,
please visit the website below.
http://www.revolutionhealth.com/blogs/stevepocetamd/
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