{"id":52290,"date":"2020-03-11T14:35:01","date_gmt":"2020-03-11T18:35:01","guid":{"rendered":"https:\/\/www.ottawahospital.on.ca\/?p=52290"},"modified":"2020-09-21T16:55:35","modified_gmt":"2020-09-21T20:55:35","slug":"shift-work-and-sleep-sleep-tips-from-the-experts","status":"publish","type":"post","link":"https:\/\/www.ottawahospital.on.ca\/en\/healthy-tomorrows\/shift-work-and-sleep-sleep-tips-from-the-experts\/","title":{"rendered":"Shift work and sleep: Sleep tips from the experts"},"content":{"rendered":"\n

Shift workers may have trouble sleeping because their irregular schedule may interfere with their internal sleep cycle. Using \u201cshut down\u201d rituals and writing down what keeps coming to mind are two strategies that can help improve sleep.<\/em><\/p>\n\n\n\n

Sleep is something we all struggle with sometimes, and yet\nit is one of the most important things we can do for our health. How do you\nensure you\u2019re getting enough sleep, especially as a shift worker? Sleep physician\nand researcher Dr. Tetyana Kendzerska and health psychologist Dr. Kerri Ritchie\nfrom The Ottawa Hospital offer insights and sleep tips for shift workers.<\/p>\n\n\n\n

How can shift work affect sleep?<\/h2>\n\n\n\n

Shift work can affect our\nnatural sleep\/wake cycle<\/a>, called the circadian rhythm. Circadian rhythm is like\na 24-hour clock inside our brains. It helps us cycle between being awake and\nfeeling sleepy in a regular, predictable rhythm. <\/p>\n\n\n\n

\u201cWith shift work, we are messing with this internal clock,\u201d\nexplained Dr. Kendzerska, sleep physician, sleep and respirology researcher,\nclinical investigator and associate scientist at The Ottawa Hospital. \u201cShift\nworkers may have limited sleep, fragmented sleep or interrupted sleep. They may\nnot be reaching all the sleep stages they need to get a good quality sleep,\u201d\nshe said.<\/p>\n\n\n\n

Shift work can also affect other body systems, like\ndigestion, which can have a negative impact on sleep quality.<\/p>\n\n\n\n

\u201cWe have internal clocks for other organs and body functions\nas well,\u201d she explained. \u201cIf our sleep clocks and our digestive clocks are out\nof sync, for example, our stomachs may be in high gear just as we are trying to\nsettle down to sleep. If that happens, both our stomach function and our sleep\nquality can suffer.\u201d<\/p>\n\n\n\n

Why is sleep important? <\/h2>\n\n\n\n

Sleep, like exercise and nutrition, is an important factor\nin overall health. It helps us fight infection, plays a role in retaining\nmemory and helps prepare us for the next day. Good sleep can support good\nhealth, while poor sleep can cause poor health.<\/p>\n\n\n\n

So, if sleep\nis so central to our health, why do some of us have a hard time getting to\nsleep and staying asleep? <\/p>\n\n\n\n

\u201cWe live\nbusy, plugged in lives,\u201d said Dr. Kerri Ritchie, clinical psychologist and\nProfessional Practice Coordinator of Psychology at The Ottawa Hospital. \u201cMany\nof us are finding it more difficult to unplug from our devices. Our brains are\non the constant lookout for new information, and thanks to technology, we have\neasy 24\/7 access to it. That can affect when and how well we sleep.\u201d<\/p>\n\n\n\n

What are the symptoms of not getting enough sleep?<\/h2>\n\n\n\n

Many shift workers are familiar with the less serious\nsymptoms of not getting enough sleep. They can include irritability, trouble\nconcentrating, ongoing fatigue, lower productivity, morning headaches and\nfalling asleep unintentionally, but Dr. Kendzerska warns that chronic lack of\nsleep may cause more serious health problems, such as:<\/p>\n\n\n\n