Published: March 18, 2009 08:48 am      

Doctor gives advice on getting your Zzzz

Dear Dr Mona: I’m having trouble sleeping because I work the third shift. I’m also gaining weight and my family is not able to deal with me, or actually I am not able to tolerate them. What can I do, or do you have any advice? — Rashanda

Dear Rashanda: I feel your pain; the symptoms you mention are very much related to sleep deprivation as well as, perhaps, some anxiety or depression. Additionally, depending on your age, there may also be a hormonal imbalance or need for supplements.

Shift working and especially the late shifts change the normal sleep patterns that should take place at night. The normal habit is for humans to sleep at night. However, when one has to sleep during the day, the human body is forced to rearrange the cycles to be able to tolerate this change.

Also, normal sleep patterns change as you age. Infants usually sleep at least 16 hours per day, preschoolers need about 11 hours, school age children need about 10 hours at night. Teenagers require about nine hours and adults need seven to eight hours. As you age you may sleep more lightly as well, but you still need the same length of time, despite your work schedule.

Good sleep is the time when the body rests and regenerates the immune system and assures that the nervous system works properly.

Studies have shown that when adults sleep five hours or less for extended time periods, they experience symptoms of sleep deprivation, such as deteriorating work performance and ability to perform complex mental tasks. If you do not sleep well you may note difficulty in concentrating, drowsiness and impaired memory and physical activity.

The quality of sleep is as important as the quantity of sleep. If your sleep is interrupted or inadequate to allow you to rest and wake up able to function in a fresh manner, then you have sleep deprivation. So, Rashanda, you are talking about poor sleep quality. You have problems sleeping during the day because it is not the natural pattern for humans.

Here’s how you can improve your daytime sleep. Avoid caffeine and smoking hours before sleeping, sleep in a darkened, quiet room (turn off the phone, use a mask over your eyes, etc.), make sure you keep the same sleeping routine even on the weekends, and take a nap when possible during the shift in the break or before the start of the shift. Try to eat healthy foods and fewer fatty ones and consider taking 1 to 3 mg of melatonin to improve sleep.

Once you sleep better, you will be able to tolerate people better, including your family, and will feel more like doing many other things that you want to do, such as exercising and eating properly.

You will be more motivated to eliminate the fatty or sugary foods you are probably now using to keep you active or awake during the shift. If you are still unable to sleep better, then consider talking to your doctor to get some medications that may help you deal with this problem.

Good luck.



Dr. Mona Alqulali is a board certified OB-GYN.