RESULTS OF THE SLEEP-WORK DISORDER QUIZ
If you answered all A's or mostly A's, you should speak to a health care professional.
Please also see the Cleveland Clinic information about sleep work disorder.
Here are some guidelines from Cleveland Clinic
"Some general guidelines for decreasing the effects of shift work sleep disorder (SWSD)?
- Maintain a sleep diary. This can help identify the problem and monitor its progression over time.
- Decrease the number of night shifts worked in a row. Shift workers working the night shift sleep less than day workers and become progressively more sleep-deprived over several days. You are more likely to recover from sleep deprivation if you can limit your number of third shifts to five or less, with days off in between. If you work a 12-hour shift, you should limit work to four shifts in a row. After a string of night shifts, you should have more than 48 hours off, if possible.
- Avoid extended work hours. Avoid working prolonged shifts and putting in excessive overtime. Make sure you have time to sleep and participate in family and social activities.
- Avoid long commutes, which can take time away from sleeping.
- Avoid frequently rotating shifts. It is more difficult to deal with rotating shifts than it is to work the same shift for a longer period of time.
- Get enough sleep on your days off. Practice good sleep hygiene by planning and arranging a sleep schedule and by avoiding caffeine, alcohol, and nicotine. Do not start a night shift with sleep deprivation.
- Plan a nap before or during the night shift. Naps can improve alertness in night shift workers.
- Caffeine and prescription wake-promoting drugs such as modafinil (Provigil®) have some role in promoting wakefulness during work hours. But the best strategy is to get adequate sleep.
- Sleep aids at times can be prescribed if difficulty sleeping persists despite following the above measures.
- Appropriate light exposure during the early part of the shift can improve alertness during the shift."
References: Cleveland Clinic: Some general guidelines for dealing with shift work sleep disorder.
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Keep babies away from phone chargers.
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