Underlying causes of shift work sleep disorder
Many things can impact our ability to sleep. Too much noise and too much caffeine are common culprits, but light can keep you from getting adequate rest, too. Too much light at the wrong times can impact your quality of sleep by interfering with your natural circadian rhythm.
Impact of light on your circadian rhythm
Your circadian rhythm causes you to feel more alert or sleepy, depending on the time of the day. Your levels of melatonin, a sleep-promoting hormone, rise in the evening, but light exposure delays the release of that hormone.
We take cues from the intensity and timing of light, and that’s what helps us sleep and stay wake. But if you’re working the night shift, the bright light of the morning when you’re trying to sleep sends your body mixed messages. That’s called shift work sleep disorder (SWSD).
Negative impact of SWSD on your general health
Because of how SWSD disrupts your body’s internal circadian clock, you may be more likely to experience these adverse health effects:
- Cardiovascular system
- Metabolism, appetite and food intake
- Digestion
- Immune system
- Hormone balance
Because circadian shifts can impact so many areas of your health, night shift workers have to be extra careful to avoid bright light when it’s time to sleep and actively seek bright light when it’s time to stay awake. Here are some tips to get the rhythm on your side:
- Wear sunglasses on your way home from work after a night shift
- Use blackout shades to cover your windows in the room where you sleep
- Use a sleep mask to block out extra, unwanted light
- Get some bright light exposure before your shift to keep you alert
- Consider a light therapy lamp, which safely mimics natural daylight