Home » Business & Finance » Shift Work » Another Key for Better Sleep

Another Key for Better Sleep

© Stephen Weistling

One more time. There's a substantial connection between the amount of sleep you get and the state of affairs concerning your immune system. In other words, if you don't get enough sleep, you are more likely to fall ill. Of course, that's not good news for shiftworkers, but there is so much research going on concerning sleep (or the lack of it). And, some of that research can be used to our advantage, including shiftworkers'.

We also know some of the other effects of sleep deprivation. Lack of sleep also has a direct relationship with short-term performance and long-term health. From the standpoint of employers and employees, the issues of performance, safety and health should be paramount.

Researchers have recently identified that our sleep cycles can be thought of as belonging to two systems. The first system is the circadian system, which we have discussed at length. This is the system that is regulated by the light/dark cycles occurring over the course of 24 or so hours. We also know that in order to regulate the circadian system for shiftworkers, often the application of light therapy and/or melatonin regimens can be effective for some people.

There is also another system that we may be intrinsically aware of, but now it has a name. This is known as the arcadian system or arcadian rhythm. In the arcadian system, we rev up our need for sleep throughout the day. During our normal activities, we build up this need through the burning of calories. What researchers have proven in the laboratory is that the more active we are, the sleepier we will be at night. Okay, so big deal. The harder we work, the more we are tired, and the more we sleep. But that's not the whole story.

It has been determined that we are more likely to fall asleep when our bodies are cooling down. So the model is this: We work, we heat up our bodies, we rest, our bodies cool down, and we become sleepy. I can tell you for a fact that when I get done exercising during the day, I'm asleep within an hour. With some people, it doesn't work that quickly, but give it a little time.

It has been shown that sleep follows a sharp drop in body temperature. So, what if you can't, or don't exercise? Aha! Grandma was right. Take a hot bath or shower before going to bed. Lie down. As your body cools, you will become sleepy, and now you know why.

The copyright of the article Another Key for Better Sleep in Shift Work is owned by . Permission to republish Another Key for Better Sleep in print or online must be granted by the author in writing.