Dealing with Sleep disturbances while working in shifts 聳An ayurveda view Health Articles | August 17 James Reimer Jersey , 2011 Employees who work in shifts suffer from "shift work disorder".聽 Working in shifts leads to deprivation of sleep. This leads to problems with digestive system, reproductive system and nervous system. Loss of concentration, irritation Teuvo Teravainen Jersey , depression, impotence are few of many health problems faced by workers who work in shifts.
Our body functions like hormone release, body temperature Jaccob Slavin Jersey , sleep-wake cycles etc, are caused due to Circadian rhythm which intern controlled by our biological clock. Circadian rhythms are responses of living beings for its surrounding environment, primarily to light and darkness. This rhythm follow a roughly 24 hours cycle and causes physical Brock McGinn Jersey , mental and behavioral changes.
The biological clock of our body is situated in hypothalamus of brain. This clock is a group of nerve cells called suprachiasmatic nucleus, or SCN. SCN controls the secretion of hormone melatonin which makes us sleepy. When there is less light the SCN sends signals to brain to secrete more melatonin. Thus the sleep and wake cycle are in rhythm with night and day.
Employees who work in shifts especially at nights experience sleep disturbances due to disruption in biological clock and disturbance in Circadian rhythm. When these disturbances become chronic the health of employees gets affected.
Employees who work in rotating shifts or exclusive night shifts experience 聯shift work disorder聰. Shift work disorder can lead to Insomnia or excessive sleepiness. This eventually leads to increased risk of obesity, diabetes and cardiovascular diseases. Psychiatric problems like depression may be triggered due to sleep disturbances.
Due to Circadian rhythm the digestive system is active in day and sluggish at night. Awaking at night impairs equate sleep and caffeinated drinks taken during night shift aggravate the problems of digestive system. Acidity and ulcers are very common in employees who work in night shifts.
According to principles of ayurveda a good and timely sleep nourishes all tissues (dhatu poshana) and balances three doshas. This keeps our body healthy. Proper digestion and nourishment of body tissues boost body energy and immunity to diseases. Altered sleep pattern vitiates vayu which intern cause degeneration of tissues and imbalance of doshas.
Vayu which gets aggravated due to disturbed sleep dries up the tissues. 聯ratrau jaagaranam rooksham聰 . The vitiated vayu causes the following condition. 聲聽聽聽 Improper digestion or disturbances in digestion. 聲聽聽聽 Either Insomnia or increased sleepiness. 聲聽聽聽 Reduced concentration in work. 聲聽聽聽 Premature aging which leads to dry skin Sebastian Aho Hurricanes Jersey , wrinkles, grey hair, hair loss etc. 聲聽聽聽 Lowered immunity. 聲聽聽聽 Low sperm count and sperm motility. 聲聽聽聽 Erectile dysfunction 聲聽聽聽 Premature ejaculation .聽聽聽聽聽聽 Low libido. 聲聽聽聽 Reduction in quality and quantity of semen. 聲聽聽聽 Depression. 聲聽聽聽 Irregular menstrual cycle in women.
Tips to reduce health hazards due to shift work:
1.聽聽聽 Adjust your shift in a definite pattern like 聳 day shift- evening shift- night shift. This slow transition in sleep pattern helps the biological clock to adjust itself. 2.聽聽聽 Avoid consumption of tobacco Dougie Hamilton Hurricanes Jersey , alcohol and caffeine. This helps to retard ageing process and keeps the digestive system healthy.聽 3.聽聽聽 Keep your work place brightly lit during night shifts. 4.聽聽聽 Use blackout blinds or heavy dark colored curtains to block sunlight when you sleep during the day. 5.聽聽聽 Switch off your mobile phones when you sleep in day. Ask your family members not to disturb you. 6.聽聽聽 Consume light food before leaving for night shift. 7.聽聽聽 Avoid junk foods and aerated drinks when you work. 8.聽聽聽 Take warm shower before going to bed. 9.聽聽聽 Drinking a glass of warm milk before going to bed helps to replenish nutrients and nourish tissues which have dried due to Vayu. 10.聽聽聽 A complete body massage once in week with vata balancing herbal oil helps to reduce fatigue and prevents early aging symptoms like wrinkles, dry skin etc. 11.聽聽聽 Massaging head with herbal oil helps to reduce hair loss and premature graying. 12.聽聽聽 Try to spend around 30 minutes daily, for a brisk walk or light work out in gym. 13.聽聽聽 Drink plenty of water to maintain water balance. This increases body moisture level and reduces effects of vitiated vata. 14.聽聽聽 Avoid refrigerated foods and beverages.
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