Workers who are required to work during normal sleeping hours are at high risk for night shift sleep disorder. This 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 % 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 sleep 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.
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.
- 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.
- 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.
- Kava. 250 mg before going to sleep. Powerful relaxing effects.
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