and quality of sleep in Ramadan

The Director of the Sleep Medicine and Research Center, a consultant in chest diseases and sleep medicine at King Abdulaziz University in Jeddah, Professor Siraj Omar Wali, confirmed that the shift workers usually suffer from a lack of sleep hours, especially in Ramadan, where the average number of sleep hours is 2-4 hours less than the workers during the day, indicating That there is another factor that affects them, which is that daytime sleep with the presence of light and noise is usually less comfortable and quality, and therefore lack of sleep and insomnia are common among shift workers, and sleep problems that workers face with this system can get worse if there is another cause of sleep disturbance Such as sleep apnea, or because they have other obligations that put more pressure on their schedule This does not allow them enough sleep.

Circadian rhythm

Professor Serraj added, "The circadian rhythm is the one that regulates the various functions of the body." Such as: temperature, waking time, sleepiness, hunger, as well as the secretion of most hormones over a 24-hour period, and the strongest desire for sleepiness usually occurs in healthy adults during a specific stage of the circadian rhythm, and is usually between 02:00 until 05:00 in the morning Therefore, working in the form of shifts or shifts leads to a conflict with the body''s natural rhythm, and it is believed that the body is fully acclimatized to working hours at unfamiliar times that may take 3 years, while others believe that a person cannot fully get used to unusual sleep schedules. .

Sleep deprivation

He pointed out that the sleep deprivation resulting from the above affects the quality of job performance. By affecting mental functions Such as: memory, mental ability, motor skills, and mood swings, and there are two notable examples of major accidents among night workers that were at least partially caused by drowsiness. They are: the Three Mile Island nuclear plant accident, and the Exxon Valde company accident, so the cost of accidents associated with sleep deprivation can be huge in number and number.

9 important points

Regarding the treatment, Professor and Lee concluded

Treatments differ according to the type of work, needs and circumstances of the individual, and for example, the solution that suits a person who works in a hospital as a doctor - for example - is different from that who works monotonously or at one pace, and there are (9) important points in this aspect, which are:

First: working hours

The best work schedule is one that allows sleeping outside of service hours and being awake during it. The schedules that are in line with the circadian rhythm by moving shifts in a clockwise direction lead to increased productivity and comfort.

Second: Sleep dates

Those who work permanently night shifts must maintain a regular sleep schedule 7 days a week, even on days off work.

Those who work with a shifting shift system can try to adjust their sleep schedule in a way that enables them to adapt more easily at the time of a new shift when it occurs (for example, in the last days of the evening bedtime, they can delay their sleep and wake times by an hour to two hours).

‌ * Those on call shift have somewhat different problems that they cannot predict their schedules to plan their sleep Consequently, they should be in a constant state of rest by taking naps when they can.

More consistent sleep

Professor Wali continues

Studies have shown that sleeping for a long time is better than several short periods, and functioning can become slow at the beginning of waking (the body tends to rest for 15 minutes to an hour after waking up), however the effects of taking a nap at work should be considered, especially for those who need To a high degree of accuracy and focus in their work.

Third, hypnotic drugs

Sleeping medications are often used by people who work with shifts to bypass time and make themselves able to fall asleep.Although sleeping pills may provide relief, they do not address the true cause of sleep problems, and there are disadvantages to using these medications and they are side effects, as well. Using it for a long time leads to the disappearance of its effect, with getting used to it, the continued weakness of the degree of concentration and tender during work despite the improvement of sleep time.

Fourth, stimulants

Studies have shown that the use of stimulants - such as caffeine - can reduce sleepiness and improve awareness and awareness at work, but they should be avoided within 4 hours of the required sleep time.

Fifthly, melatonin

The sleep-wake cycle affects melatonin production in the brain, and there is ongoing research on the effectiveness of melatonin in an effort to reset the timing of the circadian rhythm cycles in shift workers.

Sixth, bright light therapy

Recent studies have shown that exposure to bright light can help restore a circadian rhythm.

Seventh, sound sleep behaviors

Professor Lee touches on the seventh point regarding sound sleep behaviors, saying: “There are measures and treatments to help promote deep sleep, such as: sleeping in darkness and calm, using the bedroom only for sleep and marital relationships, maintaining a cool and comfortable temperature in the bedroom, relaxing before bed Having a regular bedtime routine (brushing teeth - wearing pajamas ...).

Eighth, workplace conditions

When the lighting is brighter, and the temperature is cooler in the workplace The degree of concentration and awareness improves during work.

Ninth, other measures

It is recommended that workers eat a high proportion of protein and carbohydrates in their meals, and they should avoid fried foods that are difficult to digest, and not go to bed hungry or after eating a heavy meal.