Using Ambien To Treat Insomnia In Shift Workers

 People who are employed in shift jobs between seven in the morning and six in the evening frequently encounter special difficulties when attempting to go to sleep. In spite of this, many recommendations for good sleeping patterns are made for people who have daytime jobs.

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Around 20% of employees in the world report to work at night or on an alternate or variable schedule. While some people can adjust their sleep habits depending on their employment, the majority claim to feel exhausted during the day. There are a number of employees who works in shift report having problems falling asleep, which results in insomnia and problems remaining awake. Many dangers associated with shift employment can be attributed to an imbalance in the surrounding circumstances and inner body clock. This imbalance increases the likelihood of job mishaps, disrupts sleep, and potentially worsens health conditions including diabetes, overweight, and challenges with recall and cognition.

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The new recommendations are applicable to both night shift workers and morning employees, such as keeping a scheduled bedtime, enhancing the sleep setting, and remaining conscious of the impacts of coffee, nicotine, and liquor. However, others of the recommendations are specifically tailored for shift workers. These updated recommendations provide various recommendations for shift workers to get more rest:

ü  Give your sleep top priority. Change your plans for the day and inform your loved ones about your sleep routine. 

ü  Get adequate rest each day, whether it is all at a time or during naps.

ü  For whatever kind of shift you are employed, establish a certain sleep regimen.

ü  When you first wake up and are still sleepy, stay away from potentially dangerous jobs.

ü  Cover the window through curtains or apply an eye mask to block out the sun rays

ü  Consult a physician about possible drug effects on sleep.

ü  Avoid consuming food or beverages right before bed.

ü  Plan beforehand for tough sleep times and consult a doctor if issues continue.

ü  Give yourself a quick sleep in the early hours on weekdays and go to bed sooner than normal.

These new recommendations give doable strategies for enhancing sleep and lowering the possibility of sleep loss for the countless number of shift workers who manage to feel refreshed. Additionally, they stress the significance of developing unique sleep plans for people who work when the rest of the world is asleep.

It is recommended to use Ambien (zolpidem tartrate) as a temporary remedy for insomnia characterized by problems falling asleep. The clinical investigations on Ambien have demonstrated that it can reduce latency in sleeping for a maximum of thirty-five days. The ultimate formal evaluations of sleep latency were conducted at the last phase of therapy in the controlled studies that were conducted to confirm effectiveness.

Dosage And Management

Apply the patient's lowest safe dose. The starting amount is five milligrams for females and possibly five or ten milligrams for males. It should be used one time every night, just prior to bed, a minimum of seven to eight hours ahead of the intended wake-up time. A ten-milligram dose may be used if the initial five mg dose is ineffective.

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Some people may be more likely to have next-day depletion when participating in other endeavors that require total awareness due to increased morning plasma levels after taking the ten-milligram dose. The maximum daily intake of Ambien shouldn't be over ten milligrams taken right before bed. Ambien should only be used once, and it shouldn't be given again that night.

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The starting doses are not the same for men and women as zolpidem clearance is decreased in women. Ambien shouldn't be used for an extended period of time. A quick course of medication is ideal as the probability of addiction and dependency grows with the length of treatment, further therapy should not be conducted without reassessing the patient's condition.

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Physical Activity

Exercise: How To Get Started

Why should I exercise?

Increased physical activity can lead to a longer life and improved health. Exercise helps prevent heart disease and many other health problems. Exercise builds strength, gives you more energy and can help you reduce stress. It is also a good way to curb your appetite and burn calories.

Who should exercise?

Increased physical activity can benefit almost everyone. Most people can begin gradual, moderate exercise on their own. If you think there is a reason you may not be able to exercise safely, talk with your doctor before beginning a new exercise program. In particular, your doctor needs to know if you have heart trouble, high blood pressure or arthritis, or if you often feel dizzy or have chest pains.

What kind of exercise should I do?

Exercises that increase your heart rate and move large muscles (such as the muscles in your legs and arms) are best. Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.

How long should I exercise?

Start off exercising 3 or more times a week for 20 minutes or more, and work up to at least 30 minutes, 4 to 6 times a week. This can include several short bouts of activity in a day. Exercising during a lunch break or on your way to do errands may help you add physical activity to a busy schedule. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it.

Is there anything I should do before and after I exercise?

You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.

After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.

A number of warm-up and cool-down stretching exercises for your legs are shown at the end of this handout. If you are going to exercise your upper body, be sure to use stretching exercises for your arms, shoulders, chest and back.

How hard do I have to exercise?

Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60 to 85% of your "maximum heart rate." To figure out your target heart rate, subtract your age in years from 220 (which gives your maximum heart rate), and then multiply that number by 0.60 or 0.85. For example, if you are 40 years old, you would subtract 40 from 220, which would give you 180 (220 - 40=180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).

When you first start your exercise program, you may want to use the lower number (0.60) to calculate your target heart rate. Then, as your conditioning gradually increases, you may want to use the higher number (0.85) to calculate your target heart rate. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.

How do I avoid injuring myself?

The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.

What about strength training?

Most kinds of exercise will help both your heart and your other muscles. Resistance training is exercise that develops the strength and endurance of large muscle groups. Weight lifting is an example of this type of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines.

Warm-up and cool-down stretches

Calf Stretch
Face a wall, standing about 2 feet away from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels (this area is shaded in the picture). Hold the stretch for 20 seconds and then relax. Repeat.

Quad Stretch
Face a wall, standing about 1 foot away from it. Support yourself by placing your right hand against the wall. Raise your right leg behind you and grab your foot with your left hand. Gently pull your heel up toward your buttock, stretching the muscles in the front of your right leg for 20 seconds. Repeat the stretch with your left leg.

Groin Stretch
Squat down and put both hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg behind you.

Hamstring Stretch
Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6 inches apart. Bend your right knee up to your chest and grab your right thigh with both hands behind your knee. Gradually straighten your right leg, feeling gentle stretching in the back of your leg. Hold the stretch for 20 seconds. Repeat the stretch with your left leg.

Food & Nutrition

The Nutrition Facts Label allows you to determine the amount calories and nutrients in one serving of food. The information on the label is important in determining whether you're eating a healthy, balanced diet.

The label, which is included on every packaged food product, lists the amount of:

• Fat
• Total fat
• Saturated fat
• Trans fat
• Cholesterol
• Sodium
• Total carbohydrate
• Dietary fiber
• Sugars
• Protein
• Vitamins and minerals

Here is an example:

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What is a serving size?

Serving size is the first thing listed on the label. A serving size is the amount of food that is typically eaten in one serving. It is listed as a general household measurement, such as pieces, cups or ounces (for example, 7 potato chips or 1/2 cup of cereal).

Serving size is an important part of a healthy diet. Eating very large servings, or portions, can contribute to weight gain because as the portion size increases, you're also eating more calories.

Remember, serving sizes may be extremely small (for example, only 7 potato chips or 1 ounce of cake) to make the food seem low-calories or low-fat, so be careful. If you double a serving size, you must also double all the other values on the nutrition label.

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What is the Percent Daily Value?

You are supposed to consume a certain amount of fats, carbohydrates (especially fiber), protein and vitamins and minerals each day. You are also supposed to limit certain types of unhealthy ingredients, such as saturated and trans fats. The nutrition label provides a list of percentages (called the Percent Daily Value) that tell you how much of a certain nutrient one serving of food contains, to how much of that nutrient you should consume daily.

One serving of food with 5% or less of the daily value is considered low. One serving of a food with 20% or more of the daily value is considered high.

The Percent Daily Value is based on a daily diet of 2,000 calories. You will need to adjust the percentages if you eat more or less than 2,000 calories per day. For more information on calorie allowances, read our handout on determining calorie needs.

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What ingredients should I limit in my diet?

• Saturated fat. Saturated fat can increase your risk of heart disease and high cholesterol. The average adult should consume no more than 20 grams of saturated fat per day.
• Trans fat. Trans fat also increases your risk of heart disease. Ideally, you should get 0 grams of trans fat per day. When you read a nutrition label remember that companies are allowed to list the amount of trans fat as “0 grams” if it contains less than .5 grams of trans fat per serving. This means that your food can contain some trans fat even if the nutrition label says “0 grams” per serving! Always check the ingredient list for trans fat, which will appear as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.” Trans fat is usually found in commercially prepared baked goods, fried foods, snack foods and margarine.
• Cholesterol. Limit your total cholesterol intake to less than 300 milligrams per day (and less than 200 milligrams per day if you have heart disease). Read our handout on cholesterol for more information.

What ingredients should I get more of in my diet?

• Fiber. Fiber aids in digestion, as well as lowering your risk of diabetes and heart disease. A food is considered high in fiber if it contains 5 grams of fiber or more per serving. Men age 50 and younger should get at least 38 grams of fiber per day, while women age 50 and younger should consume at least 25 grams of fiber per day. Fiber is found in foods like fruits, vegetables and whole grains. Look for the words “whole grain.”
• Vitamins and Minerals. The nutrition label lists vitamin A, vitamin C, calcium and iron. You should try to get more of these nutrients in your daily diet, as well as other vitamins and minerals that are not listed on the label.