Many of us have a very chaotic, nonstandard work schedules, that makes us work during:
Nights
Evenings
Weekends
This lifestyle leaves little time for rest and recharging, causing changes in circadian rhythms. Chaotic sleep increases the risk of developing sleep disorders, such as insomnia, restless sleep.
Changes in our sleep-wake cycle increase the risk of developing:
Sleep disorders
Mental health problems
Metabolic disorders
Cancer
Gynaecological and endocrinological disorders.
Methods that reduce sleep disturbances and promote healthy, restful sleep include pharmacological and non-pharmacological approaches. The most effective evidence-based lifestyle changes and non-drug approaches include:
CONTROLLED LIGHT EXPOSURE
Controlled light exposure refers to exposure to bright light before or at the beginning of the night, combined with light attenuation in the morning, after work and before bed. In a study by Huang et al., involving 46 nurses with clinical insomnia who worked rotating evening and night shifts, light therapy has shown to improve the severity of insomnia, anxiety, and depression.
How to use light therapy:
Use a light device that has at least 7,000-10,000 lux
Expose yourself to it for at least 30 minutes before your night/evening shift
In the morning, if you go outside, wear dark sunglasses
Try it for at least 10 days to see results
AROMATHERAPY
Aromatherapy is the use of essential oils derived from plants. Essential oils can be massaged into the skin and then absorbed into the bloodstream. Studies have shown that aromatherapy improved sleep quality, lowering Pittsburgh Sleep Quality Index scores in nurses working night shifts.
Aromatherapy massage also improves circulation, muscle tone, digestion, and self-esteem.
How to make your own aromatherapy massage oil:
50 ml sweet almond oil
1 ml sweet marjoram oil (2%)
Mix gently at room temperature until smooth.
NIGHT SHIFT NAPPING
Working night shifts increases the risk of cardiovascular disease, such as
heart attack;
changes in normal circadian patterns of blood pressure;
heart rate variability.
In a study involving 1,940 nurses, nurses who slept up to 2 hours, between 2 and 3 hours, and more than 3 hours were 44%, 127%, and 66% more likely to recover from work, respectively, compared to nurses who did not sleep.
What you can do ? If you have time at work, try to sleep at least 30 minutes. You can use eye-mask and noise-reducing earplugs to make a sleep friendly environment.
COGNITIVE BEHAVIORAL THERAPY
Cognitive-behavioral approaches demonstrated a significant and long-lasting positive effect on sleep. These aproaces include educational programs on:
sleep physiology
sleep hygiene
fatigue reduction strategies
sleep promotion strategies
cognitive-behavioral interventions
exercise interventions
These interventions can be delivered face-to-face or mobile devices, and the outcome can be measured using sleep questionnaires.
CONCLUSIONS
Work schedules can disrupt natural circadian sleep, making us more susceptible to cardiovascular and metabolic diseases. Many non-drug interventions have been shown to improve sleep quality and overall quality of life among people who work night shifts.
REFERENCES:
Silva I, Costa D. Consequences of Shift Work and Night Work: A Literature Review. Healthcare (Basel). 2023 May 12; Jeon BM, Kim SH, Shin SH. Effectiveness of sleep interventions for rotating night shift workers: a systematic review and meta-analysis. Front Public Health. 2023 Jun 22;
Chang YY, Lin CL, Chang LY. The Effects of Aromatherapy Massage on Sleep Quality of Nurses on Monthly Rotating Night Shifts. Evid Based Complement Alternat Med. 2017
Bjorvatn B, Waage S. Bright light improves sleep and psychological health in shift working nurses. J Clin Sleep Med. 2013 Jul 15
Huang LB, Tsai MC, Chen CY, Hsu SC. The effectiveness of light/dark exposure to treat insomnia in female nurses undertaking shift work during the evening/night shift. J Clin Sleep Med. 2013 Jul 15
Dr. Silvia Nastase, a specialist in somnology (the study and treatment of sleep disorders), is one of the esteemed doctors on the Dream Well Team. Her expertise plays a vital role in guiding individuals toward healthier sleep through science-backed strategies. Learn more about the full Dream Well Team here: https://naturalsleep.shop/pages/dream-well-team
