Jet lag for most people is known as the temporary disorder that happens after traveling across many time zones, it is a minor disturbance of the circadian rhythm responsible for the sleep-wake cycle of the body that soon dissolves in a matter of very few days, however, there is a more consistent type of jet lag that might take place in the case of shift working.
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| Jet Lag and Night Shift Workers |
People who work night shifts or rotating through shifts, and even the night owls, people who are more likely to stay up too late in the night are at high risk of a long-term jet lag, although it isn’t impossible for people to adapt their circadian rhythm to a daytime sleeping schedule, it is usually not a stable lifestyle.
Aside from the fact that one’s circadian rhythm is most awake during daytime, it is hard for a shift working individual to commit to a daytime sleep schedule because of many other obligations that may require daytime attention, thus confusing their sleep-wake cycle with different habits of sleep.
As for the night owls, some studies have shown that both their positive attitude and happiness condition are much less pronounced than the ones found in their early riser peers, staying up too late also causes for a lower level of energy and drive in the morning, and maybe accompanied with a poor quality of sleep, all of which are signs of chronic jet lag.
Shift working disorder:
Overnights shift workers and rotating shift workers are most likely to suffer from a chronic deprivation of sleep, insomnia when they are supposed to be sleeping and sleepiness when they are supposed to be awake, this causes for a serious problem to arise, people working shifts include truck drivers, pilots, health care professionals and all kinds of important positions that require attention and awakefulness.
Shift workers get fewer hours to sleep maybe up to four hours less compared to those who work in the daytime, with poor sleeping quality and unrefreshing sleep, this lack of sleep leads to an impair in attention, alertness, decision making abilities and performance.
Shift work disorder leads to an increased risk of work-related mistakes, injuries, accidents and substance abuse. And on long term increases the risk of obesity, heart disease and infections.
Helping shift workers:
- Light therapy:
- Melatonin:
- Sleeping medication:
Exposure to light helps reset the body’s clock to be awake, having strong light in the work place reinforces the waking cycle of the workers making it easier for them to adjust to a night shift working.
Melatonin supplements help the body adapt better to a shift working schedule, taking melatonin supplements a few hours before you intend to go to sleep is an effective way to overcome the problem.
Prescribed sleeping pills as Xanax (benzodiazepine) could help improve sleeping in the short run, but has an increased risk of tolerance, dependance and other side effects in the long run.
