Falling Asleep at Work: Understanding Shift Work Disorder & How to Combat Drowsiness

Ever find yourself nodding off at your desk?

Many individuals battle the sleepy monster during work hours. Long meetings, the afternoon slump, and endless screen time can all contribute to this drowsiness.

Our bodies crave sleep after long hours of work, and it’s easy to feel drained when the demands pile up. If you’re staring at your screen, but your mind is somewhere in dreamland, there’s a good chance your energy tank is running low. Many people experience the challenge of falling asleep at work, especially those who work irregular hours such as late nights, early mornings or rotating shifts.

If you or someone you know is struggling to stay awake on the job, it could be more than just tiredness, it could be Shift Work Disorder (SWD). Consider enrolling in shift work disorder clinical trials being conducted to explore potential treatment options.

What is Shift Work Disorder?

Shift Work Sleep Disorder (SWSD) is a type of circadian rhythm sleep disorder that typically affects individuals who work outside the conventional 9-to-5 schedule. This can include overnight, early morning, or rotating shifts.

Circadian rhythms are natural, 24-hour cycles that influence physical, mental, and behavioral changes, primarily responding to light and darkness. Shift work disrupts these rhythms, clashing with the body’s internal clock.

It is estimated that about 20% the individuals working in the United States are engaged in shift work pattern.

Falling Asleep at Work: Recognizing the Signs

• Extreme Sleepiness on the Job: Struggling to stay awake during critical hours.
• Insomnia: Finding it nearly impossible to fall asleep or stay asleep, even when you’re exhausted.
• Irritability or Mood Swings: Constant fatigue often leads to emotional strain.
• Decreased Work Performance: More errors or missed deadlines can be a sign you’re not getting enough quality sleep.
• Health Issues: Chronic sleep deprivation can lead to more serious problems like depression, cardiovascular disease, or digestive disorders.

Falling Asleep at Work: How Shift work disrupts Your Internal Body Clock & Sleep Patterns

Shift Work Sleep Disorder (SWSD) occurs when there’s a misalignment between your internal body clock and the external environment, affecting your sleep patterns and duration.

Typically, exposure to light, especially sunlight regulates your internal clock over a 24-hour period. Light enters through the eyes and reaches a “control center” in the brain, setting off a chain of bodily processes and hormone releases that signal it’s time to wake up and begin your day.

Two key hormones that influence your internal clock include:

• Melatonin: A hormone produced by the pineal gland that helps regulate sleep. The body produces the most melatonin at night (in darkness) and very little during the day (in light).
• Cortisol: Produced by the adrenal glands, cortisol levels are lowest in the evening when preparing for sleep and peak in the morning just before waking. (Cortisol also serves many other roles beyond circadian rhythm regulation).

For those who work unconventional shifts, these natural cues don’t align with their active hours and sleep times. This misalignment can disrupt both sleep quality and daytime alertness.

For example, night shift workers often sleep during the day, precisely when the body’s strongest signals to stay awake are active. As a result, daytime sleep may be shorter and more interrupted, while night workers often experience sleepiness and drowsiness during their shifts due to elevated melatonin levels.

Falling Asleep at Work: Combatting the Drowsiness

So, what can an individual do to fight the urge to doze off? Here are some ways to boost your alertness:

• Take Short Breaks: Stand up, stretch, or take a quick walk. These little pauses can refresh your mind and body. Think of it as a quick pit stop for your brain.
• Stay Hydrated: Drinking water can help keep you awake. Dehydration can lead to tiredness, so sip frequently throughout the day. It’s like giving your brain a little splash of life.
• Limit Stimulants: Avoid consuming caffeine and other stimulants close to bedtime, as they can interfere with your ability to fall asleep.
• Snack Smartly: Instead of reaching for that chocolate bar, try nuts, fruits, or yogurt. Many believe consuming sugar is an effective way to stay awake, but it’s better to avoid it when you’re tired. Sugar causes a spike in blood sugar levels, giving a quick burst of energy followed by a sharp drop, which can leave an individual feeling even more sluggish.
• Create a Stimulating Environment: Adding a little life to your workspace can make a big difference. Brighten it up with natural light or some plants. A lively workspace is like a breath of fresh air for the senses.
• Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Establishing a routine helps regulate the body clock and reduces fatigue. It’s almost like training the body to know exactly when it’s time to wind down.
• Create a Sleep-Friendly Environment: An individual can create an ideal bedroom environment that is dark, quiet, and cool for quality sleep. They can also use earplugs or a white noise machine to minimize any distracting noises.

Takeaway

Falling asleep at work can feel frustrating, especially for shift workers. Understanding shift work disorder and how it affects your sleep is the first step toward making changes. By being aware and taking action, you can improve your situation. With some mindful strategies, you can stay alert and engaged, even on those longer shifts. It is essential to consult a physician or healthcare provider for potential treatment options and guidance.