[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_2" layout="2_3" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] KEY POINTS: [/fusion_text][fusion_checklist icon="" iconcolor="#00adee" circle="" circlecolor="" size="20px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon="fa-angle-right fas"]Sleep is restorative to the body and brain.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Sleep may help improve immune function in the body.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Obtaining an adequate amount of sleep helps you function well during the day.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Good sleep habits can help promote healthy sleep/wake patterns.[/fusion_li_item][/fusion_checklist][fusion_button link="https://somnas.com/sleep-diary/" color="default" size="" stretch="yes" type="" shape="" target="_self" title="" button_gradient_top_color="" button_gradient_bottom_color="" button_gradient_top_color_hover="" button_gradient_bottom_color_hover="" accent_color="" accent_hover_color="" bevel_color="" border_width="" icon="" icon_position="left" icon_divider="no" modal="" animation_type="0" animation_direction="left" animation_speed="1" animation_offset="" alignment="" class="" id=""]Download Sleep Diary [/fusion_button][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_3" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_imageframe image_id="4302" style_type="none" stylecolor="" hover_type="zoomin" bordersize="" bordercolor="" borderradius="" align="none" lightbox="no" gallery_id="" lightbox_image="" alt="" link="" linktarget="_self" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]https://somnas.com/wp-content/uploads/2018/09/YOUR-SLEEP_DIARY.jpg[/fusion_imageframe][fusion_checklist icon="" iconcolor="#00adee" circle="" circlecolor="" size="" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon="fa-clipboard-check fas"]Talk to your board-certifed sleep medicine physician.[/fusion_li_item][fusion_li_item icon="fa-globe fas"]Visit www.sleepeducation.org [/fusion_li_item][/fusion_checklist][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_2" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] Sleep Diary FAQs: [/fusion_text][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] What is a Sleep Diary? A sleep diary is designed to gather information about your daily sleep pattern. How often and when do I fll out the sleep diary? It is necessary for you to complete your sleep diary every day. If possible, the sleep diary should be completed within one hour of getting out of bed in the morning. What should I do if I miss a day? If you forget to fill in the diary or are unable to fnish it, leave the diary blank for that day. What if something unusual aﬀects my sleep or how I feel in the daytime? If your sleep or daytime functioning is aﬀected by some unusual event (such as an illness, or an emergency) you may make brief notes on your diary. What do the words “bed” and “day” mean on the diary? This diary can be used for people who are awake or asleep at unusual times. In the sleep diary, the word “day” is the time when you choose or are required to be awake. The term “bed” means the place where you usually sleep. Will answering these questions about my sleep keep me awake? This is not usually a problem. You should not worry about giving exact times, and you should not watch the clock. Just give your best estimate.[/fusion_text][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] TIPS: [/fusion_text][fusion_checklist icon="" iconcolor="#00adee" circle="no" circlecolor="" size="20px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon="fa-angle-right fas"]Go to bed and get up at the same time every day, including weekends.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Find time to relax, especially if you feel stressed.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Keep a diary during the day to record tasks to do and process thoughts about stressful events.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Try to perform quiet and relaxing activities prior to your bedtime. It may be helpful to develop a bedtime ritual.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Do not go to bed until you feel drowsy. Think of pleasant and relaxing images in bed.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Ensure that the bedroom is dark and quiet, and the temperature is comfortable for sleeping.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Wear comfortable pajamas or clothes for sleeping.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Do not drink caﬀeinated beverages in the evening. If you take naps, limit them to no more than 30 minutes in the early afternoon.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Try to exercise for at least 30 minutes each day. Try not to exercise right before bedtime.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Avoid drinking liquids and eating a heavy meal prior to bedtime. A light snack at bedtime may be helpful.[/fusion_li_item][/fusion_checklist][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] DIARY INSTRUCTIONS: [/fusion_text][/fusion_builder_column][fusion_builder_column type="2_3" layout="2_3" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""]Use the guide below to clarify what is being asked for each item of the Sleep Diary. Date: Write the date you are flling out the diary.[/fusion_text][fusion_code]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[/fusion_code][/fusion_builder_column][fusion_builder_column type="1_3" layout="1_3" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_table] Todays Date: 4/19 1. What time did you get into bed? 10:15 pm 2. What time did you try to go to sleep? 11:30pm 3. How long did it take you to fall asleep? 55 min. 4. How many times did you wake up, not counting your fnal awakening? 3 times 5. In total, how long did these awakenings last? 1 hr & 10 min 6. What time was your fnal awakening? 6:45 am 7. What time did you get out of bed for the day? 7:20 am 8. How would you rate the quality of your sleep? Very Poor Poor Fair Good Very Good 9. Comments (if applicable) I have a cold this week [/fusion_table][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" undefined="" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_title margin_top="" margin_bottom="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="next_step" id="" size="2" content_align="left" style_type="none" sep_color=""] Next Steps: [/fusion_title][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="next_body" id=""] Contact your doctor if you have had difficulties falling or staying asleep for over a month. You may want to seek medical attention sooner if you have problems functioning during the day, fall asleep while driving or feel sleepy when you need to be alert. Tell your doctor if you have difculty staying alert during the day and have been told that you snore or have irregular breathing when you sleep. [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="none" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" undefined="" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] ACKNOWLEDGEMENT: CONTENT DEVELOPED BY THE AMERICAN ACADEMY OF SLEEP MEDICINE [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_2" layout="2_3" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] It is estimated that about 20% of the workforce is employed in a job that requires shift work. Shift work sleep disorder occurs when you have insomnia or excessive sleepiness due to work hours that take place at least in part during the night. It also can occur due to rotating or extremely long work hours. The symptoms of shift work disorder usually last as long as you keep the shift work schedule. The sleep problems tend to go away once you begin sleeping at a normal time again. Some people may have sleep problems even after the shift work schedule ends. Adults should sleep 7 or more hours per night on a regular basis to promote optimal health. [/fusion_text][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_3" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_imageframe image_id="4450" style_type="none" stylecolor="" hover_type="zoomin" bordersize="" bordercolor="" borderradius="" align="none" lightbox="no" gallery_id="" lightbox_image="" alt="" link="" linktarget="_self" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]https://somnas.com/wp-content/uploads/2018/10/Shift_Work_and_Sleep.jpg[/fusion_imageframe][fusion_checklist icon="" iconcolor="" circle="" circlecolor="" size="" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon="fa-clipboard-check fas"]Talk to your board-certifed sleep medicine physician.[/fusion_li_item][fusion_li_item icon="fa-globe fas"]Visit www.sleepeducation.org [/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] KEY POINTS: [/fusion_text][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_2" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="" iconcolor="#6775b8" circle="no" circlecolor="" size="20px" divider="no" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon=""]1. Shift work sleep disorder makes it hard to stay alert on the job and to sleep at home.[/fusion_li_item][fusion_li_item icon=""] 2. Fatigue and sleepiness caused by shift work disorder can be related to unhealthy sleep timing, quality and duration. [/fusion_li_item][fusion_li_item icon=""] 3. Shift work sleep disorder makes it difficult to get enough sleep each day. [/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_2" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="" iconcolor="#6775b8" circle="no" circlecolor="" size="20px" divider="no" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon=""]4. Sleepiness on the job puts you and your co-workers in danger. Inadequate sleep can increase the rate of accidents and injuries in the workplace.[/fusion_li_item][fusion_li_item icon=""]5. Shift work can increase your risk of drowsy driving, which can lead to deadly motor vehicle accidents.[/fusion_li_item][fusion_li_item icon=""]6. Inadequate sleep can impair your work performance and can cause medical problems.[/fusion_li_item][/fusion_checklist][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_title margin_top="" margin_bottom="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="colored_title" id="" size="2" content_align="left" style_type="none" sep_color=""] Shift Work Schedules [/fusion_title][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""]There are several variations of shift work schedules that can cause sleep and alertness problems. These include:[/fusion_text][/fusion_builder_column][fusion_builder_column type="1_4" layout="1_4" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="fa-genderless fas" iconcolor="#6775b8" circle="no" circlecolor="" size="19px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon=""]Evening shifts[/fusion_li_item][fusion_li_item icon=""]Night shifts[/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_4" layout="1_4" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="fa-genderless fas" iconcolor="#6775b8" circle="no" circlecolor="" size="19px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon=""]Early morning shifts[/fusion_li_item][fusion_li_item icon=""]Rotating shifts[/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_4" layout="1_4" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="fa-genderless fas" iconcolor="#6775b8" circle="no" circlecolor="" size="19px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon=""]Split shifts[/fusion_li_item][fusion_li_item icon=""]On-call overnight duty[/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_4" layout="1_4" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="fa-genderless fas" iconcolor="#6775b8" circle="no" circlecolor="" size="19px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon=""]Long duration work shifts[/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""]Some people have a harder time adjusting to certain shift work schedules. “Night owls” who prefer to stay up late and sleep late may adjust more easily to working an evening shift. Likewise, “morning larks” who prefer to go to bed and wake up early may have an easier time with early morning shifts. Many people have difficulty adjusting to night shifts and rotating shifts.[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" undefined="" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="0" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] GENERAL OVERVIEW [/fusion_text][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_2" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""]Shift work disorder is a circadian rhythm sleep-wake disorder. Your circadian rhythms are your body’s internal clock that signals when you are supposed to feel sleepy or alert. Your circadian rhythms operate on a roughly 24-hour schedule. Your body uses sunlight to determine how much of the sleep-promoting hormone[/fusion_text][/fusion_builder_column][fusion_builder_column type="1_2" layout="1_2" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""]melatonin it produces. In shift work disorder, melatonin production may occur when you need to be awake and alert for your job. Exposure to sunlight after a night shift may prevent you from producing melatonin when you are supposed to sleep during the day.[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] TIPS: [/fusion_text][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""]Sleep is one of the three pillars of a healthy lifestyle. To maintain a healthy energy balance, adults should sleep 7 or more hours per night. You also should get regular exercise. Do aerobic activities like walking, swimming or jogging. You also should do activities to strengthen your muscles. Finally, eat a healthy diet that limits fats, added sugars and sodium. A healthy eating pattern includes:[/fusion_text][/fusion_builder_column][fusion_builder_column type="2_3" layout="1_2" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_checklist icon="" iconcolor="#6775b8" circle="no" circlecolor="" size="20px" divider="" divider_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon="fa-angle-right fas"]If you work rotating shifts, ask your manager to schedule a natural, “clockwise” rotation. This means that your new shift will have a start time that is later than your last shift.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]If possible, plan to take a nap during a break in your shift or before reporting for a night shift. Even a nap of just 20 to 30 minutes can improve your alertness on the job.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Arrange for someone to pick you up after a night shift, or take a bus or cab home. Drowsy driving can put your life and the lives of other drivers at risk.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Try to keep the same schedule on work days and days off. Keeping a routine helps your body know when to be alert and when to sleep.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Plan ahead for a major change in a shift-work schedule. Begin to alter your sleep time a few days in advance. This will make it easier for your body to adjust (see the example to the right).[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Avoid exposure to sunlight if you need to sleep during the day. Use blackout curtains in your bedroom and wear sunglasses if you must go outside.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Make sure others in your home are aware of your work schedule. They should keep the home quiet when they know that you need to sleep.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]If you are having trouble sleeping during the day, ask your doctor if it might help you to take a sleeping pill or the hormone supplement melatonin.[/fusion_li_item][fusion_li_item icon="fa-angle-right fas"]Exposure to bright light on the job can improve alertness during night shift work.[/fusion_li_item][/fusion_checklist][/fusion_builder_column][fusion_builder_column type="1_3" layout="1_2" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" dimension_margin="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_table] SCHEDULE SLEEP TIME Evening Shift (5 p.m. — 1 a.m.) 3 a.m. — 11 a.m Night 1 of Transition 5 a.m. — 1 p.m Night 2 of Transition 7 a.m. — 3 p.m. Night 3 of Transition 8 a.m. — 4 p.m. Night Shift (11 p.m. — 7 a.m.) 9 a.m. — 5 p.m. [/fusion_table][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left="" admin_toggled="no"][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="none" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" undefined="" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" class="" id=""] ACKNOWLEDGEMENT: CONTENT DEVELOPED BY THE AMERICAN ACADEMY OF SLEEP MEDICINE [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Sleep Tools Archives - Sleep doctors Ft. Myers, Bonita Springs, Cape Coral, Lehigh, Estero | Somnas Sleep Apnea, Insomnia & Sleep Disorder

EFFECTS OF TECHNOLOGY ON SLEEP
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EFFECTS OF TECHNOLOGY ON SLEEP

Sleep & Health, Sleep & Lifestyle, Sleep Tools, Uncategorized

EFFECTS OF TECHNOLOGY ON SLEEP

By somnas|2020-03-07T15:47:35+00:00March 7th, 2020|Categories: Sleep & Health, Sleep & Lifestyle, Sleep Tools, Uncategorized|Tags: Healthy Sleep Habits, Mood disorder, Sleep & Teens, Sleep Movement Disorders, Sleep quality|

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YOUR SLEEP DIARY
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YOUR SLEEP DIARY

Sleep, Sleep & Health, Sleep & Lifestyle, Sleep & Normal Variant, Sleep & Teens, Sleep & Travel, Sleep & Women, Sleep Tools, Uncategorized

YOUR SLEEP DIARY

By somnas|2019-08-06T13:56:45+00:00May 31st, 2019|Categories: Sleep, Sleep & Health, Sleep & Lifestyle, Sleep & Normal Variant, Sleep & Teens, Sleep & Travel, Sleep & Women, Sleep Tools, Uncategorized|Tags: daytime sleepiness, delayed sleep phase, Excessive sleepiness, Extreme sleepiness, Healthy Sleep Habits, Sleep & Teens, Sleep myth, Sleep need, Sleep tools|

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SLEEP STUDY TIPS FOR PARENTS AND CHILDREN
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SLEEP STUDY TIPS FOR PARENTS AND CHILDREN

Sleep, Sleep & Health, Sleep & Lifestyle, Sleep & Normal Variant, Sleep & Teens, Sleep & Travel, Sleep Tools

SLEEP STUDY TIPS FOR PARENTS AND CHILDREN

By somnas|2018-12-03T16:46:46+00:00December 3rd, 2018|Categories: Sleep, Sleep & Health, Sleep & Lifestyle, Sleep & Normal Variant, Sleep & Teens, Sleep & Travel, Sleep Tools|Tags: Healthy Sleep Habits, Short sleeper, Sleep & Teens, Sleep Movement Disorders, Sleep need, Sleep quality|

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WHAT TO EXPECT FROM YOUR HOME SLEEP APNEA TEST
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WHAT TO EXPECT FROM YOUR HOME SLEEP APNEA TEST

Sleep & Health, Sleep Apnea, Sleep Diagnostics, Sleep Tools

WHAT TO EXPECT FROM YOUR HOME SLEEP APNEA TEST

By somnas|2018-11-23T02:04:40+00:00November 22nd, 2018|Categories: Sleep & Health, Sleep Apnea, Sleep Diagnostics, Sleep Tools|Tags: Healthy Sleep Habits, Home Sleep Apnea Testing, Sleep Apnea, Sleep Movement Disorders, Sleep tools, Snoring|

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SHIFT WORK AND SLEEP
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SHIFT WORK AND SLEEP

Circadian Rhythm Disorders, Sleep, Sleep & Health, Sleep & Lifestyle, Sleep & Normal Variant, Sleep Tools

SHIFT WORK AND SLEEP

By somnas|2018-11-11T12:57:51+00:00November 12th, 2018|Categories: Circadian Rhythm Disorders, Sleep, Sleep & Health, Sleep & Lifestyle, Sleep & Normal Variant, Sleep Tools|Tags: Body clock, Circadian Rhythm Disorders, Financial, Healthy Sleep Habits, In-office Sleep Study, Shift Work, Sleep need, Sleep quality|

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239-437-6670

Sleep well, live well

EFFECTS OF TECHNOLOGY ON SLEEP

YOUR SLEEP DIARY

SLEEP STUDY TIPS FOR PARENTS AND CHILDREN

WHAT TO EXPECT FROM YOUR HOME SLEEP APNEA TEST

SHIFT WORK AND SLEEP