Coping With Shift Work Disorder

A change in work schedule to accommodate a natural sleep-wake cycle is the only way to resolve shift work disorder. Here are some tips to help manage the symptoms of SWD^1,2:

• Turn on bright lights during nighttime hours to help to diminish drowsiness and improve wakefulness levels
• Take occasional naps to improve wakefulness and performance
• Ask your healthcare professional about prescription and over-the-counter medications or supplements that can help you
• Wear dark glasses to block out the sunlight on the ride home from work
• Eliminate noise and light from the sleep environment by using eye masks or ear plugs
• Keep to the same bedtime and wake time schedule, even on weekends
• Avoid caffeinated beverages and foods close to bedtime

Family members can also help shift workers cope with symptoms of shift work disorder at home. They can help create a quiet and peaceful setting during sleep time by wearing headphones to listen to music or watch TV, as well as avoid vacuuming, dish washing, and other noisy activities during their loved one's sleep time. They can also turn off the telephone ringer and put a "Do Not Disturb" sign on the front door so delivery people and friends will not knock or ring the doorbell.³