the deprivation 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 the lack of sleep and insomnia are common among shifts workers, and the sleep problems that workers face in this system can worsen if there is Another cause of a sleep disorder such as sleep apnea, or due to having other obligations that add to their schedule pressure This does not allow them enough sleep.

Circadian rhythm

He added: The circadian rhythm is the one that regulates the various body functions. Such as: temperature, wake-up 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 struggle 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 may 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 with one frequency, and there are (9) important points in this aspect, which are:

First: working hours

The best work schedule is one that allows sleep outside the hours of service and 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 seven 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 a somewhat different problem 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 by saying: Studies have shown that sleeping for a long time is better than several short periods, and functioning can become slow at the start of waking (the body tends to rest for 15 minutes to an hour after waking), however the effects of taking a nap should be considered. At work, especially those who need a high degree of precision and focus in their work.

Third, hypnotic drugs

Sleeping medications are often used by those 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 persistence of weak concentration and tenderness during work despite the improvement in 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.

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

Sixth, bright light therapy

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

Good sleep behaviors

Professor Lee touches on the seventh point regarding good 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 relationship, maintaining a cool and comfortable temperature in the bedroom, relaxing before bed, and having a regular bedtime routine (brushing teeth - wearing sleepwear. .etc).

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.