Ask the Sleep Doctor: How Can Shift Workers Regulate Their Sleep?

This week's sleep question is a commonly asked one:

Q:

Hello,

I recently saw you on Oprah, June 11, 2007, and you provided some good information regarding a good night's sleep. I have worked graveyard since 2003 and attended afternoon classes during the day.  When I worked three or seven nights straight (10 hr shift), I have problems going to sleep after my shift.  Whenever I get to sleep, I wake up exhausted.  What do you recommend for individuals who are in the health care industry that work graveyard shift?   I have searched the web and I'm not successful in locating any good advice.  What can we do?  How can we get back to our normal sleeping pattern once that shift is over.

Please help me!

Sonjia

A:

This is a common question that has some unpleasant answers.

First, much of the research says that you need to stay on the graveyard shift, even when you are not working. It is much better for your body not to flip flop back and forth, as it was not meant to do that.

This will involve sleeping during the day, and taking the needed environmental precautions to do so:  unplugging the phone, putting up blackout shades, and of course having a very understanding family.  Your social relationships will suffer, and there is new data to suggest that there is a greater likelihood of getting cancer.

If you must change back and forth, then the best way to do it is with light therapy and a very strict schedule. I would suggest seeking out a sleep specialist to help develop a special schedule just for you.

Comments

[sue]

Hello,
I am writing to you as my father has faces sleep problems for over 20 years. Back in his days cop worked all different shifts. He has some major problems sleeping. From what I know he snores then just kind of wakes up! He can never get a good nights sleep.I am his daughter I started suffering with sleep problems when I got Lyme disease. Since then I have been on depression/anxiety meds and sleeping meds and I am doing fine. My father has struggled with depression but that side seems better! His other problem is he gets up and eats in the middle of the night as soon as he wakes up. He is overweight and we have tried to get hime to lose weight. I think if we could solve the sleep problem he may try to lose the weight.He has been on Remeron that didn't work. He takes Topamax to help with his weight(which isn't working! Trazadone for depression and serequel for sleep he takes 200mgs of this if he can't sleep he gets up and takes another which he shouldn't! Have any new meds that might help? Sue

[Ian]

Hi Sue - sounds a lot like my father in law. He finally went to a doctor and described his symptoms and after some checks they found he had sleep apnoea. Another friend of mine had a similar problem for 15-20 years. He was diagnosed with sleep apnoea as well and started using a breathing machine at night. Once he got used to it he said that he now sleeps very soundly and also feels "15 years younger". Could be worth referring your father to a doctor to check this out...? Also see the Wikipedia entry: http://en.wikipedia.org/wiki/Sleep_apnea