There are many shift workers in Singapore and they are particularly vulnerable to sleep problems as the constant switching of work hours can mess up their internal body clocks.
Humans show distinct physiological changes over a 24-hour period as a response to sunlight and darkness.
The hormone melatonin, which regulates sleep, is activated when it gets dark.
According to the Institute of Mental Health, 10 to 15 per cent of the adult population have chronic sleep problems and one of the groups at risk are shift workers.
Dr Lim Li Ling at Singapore General Hospital's Sleep Disorders Unit said that going against the body's internal clock can disrupt sleep patterns.
'It can be especially bad for nurses or people who are continuously on rotating shifts like being on morning shift one week and night shift the next,' she said.
She has a few solutions that might help shift workers:
While working at night, make sure your work area is well lit.
Make your bedroom is as dark and quiet as possible. Wear ear-plugs and eye masks if needed.
If you finish a shift in the early hours of the morning, taking a melatonin supplement, which you can buy without subscription at pharmacies, may help you ease into sleep when you get back home.
Make sure you have regular, nutritious meals.
If you have problems with sleep or feel excessively tired, seek help to sleep better.
Sleep experts can help you regulate melatonin levels to maximise the periods of rest.
