Night shift work disrupts the body’s circadian rhythms, or 24-hour internal “clock” that controls sleep-wake cycles. It increases the risk of developing diabetes, heart disease, and obesity . Studies have shown that eating at night, as many nightshift workers do, impairs the body’s ability to process sugar, or glucose.
How many years does night shift take off your life?
Of the women who worked rotating night shifts for more than six years, 11 percent experienced a shortened lifespan . Risk of death by cardiovascular disease jumped by 19 percent for those who worked this way for six to 14 years and by 23 percent for those who did so for 15 years or more.
What are the long term effects of working night shift?
In addition to cancer, night shift work has been associated with type 2 diabetes, heart disease, stroke, metabolic disorders, and sleep disorders (4). Night shift workers might also have an increased risk for reproductive issues, such as irregular menstrual cycles, miscarriage, and preterm birth.
Why do I feel sick on night shifts?
Night workers can feel cold, shaky, nauseous, sleepy and drowsy at this time. This is a normal reaction as the body is programmed to be less active at this time . It can be difficult to stay awake especially if work demands are low. Eat and drink something warm (avoid caffeine) during this period and try to keep busy.
How do night shift workers stay healthy?
- Cluster night shifts together.
- Cluster night shifts together. It’s helpful to cluster your shifts together and stick to a night work sleep schedule even on your off days. ...
- Stick to a routine. ...
- Get your household on board. ...
- Practice good sleep hygiene. ...
- Prioritize sleep. ...
- Eat healthy. ...
- Stay hydrated.
How do I keep my night shift healthy?
- Set a Sleep Schedule. ...
- Consume Caffeine in Moderation. ...
- Eat Healthy Foods. ...
- Stay Hydrated. ...
- Exercise Regularly. ...
- Schedule Nights Shifts Close Together. ...
- Create a Routine. ...
- Avoid Alcohol.
How does working night shift affect the brain?
Night shift work is associated with many problems such as sleep deprivation, sleepiness, decreased cognitive performance , increased human errors, and fatigue. This study set out to measure cognitive performance, melatonin rhythms, and sleep after different consecutive night shifts (7 vs.
How many hours should you sleep if you work nights?
Approximately 25% of people in the U.S. 1 work evenings, nights, early mornings, or rotating shifts. Although maintaining a regular sleep schedule is more difficult for shift workers, they still need the seven to nine hours of sleep 2 experts recommend adults receive each day.
Do night shifts age you?
Obesity, diabetes, heart disease, cancer, it is a depressing enough list. But there’s another one to add. Recent research showed the brains of workers who’d done 10 years of night shifts had aged by an extra six-and-a-half years.
Does night shift affect hormones?
Within night shift workers, 6-sulfatoxymelatonin levels were lower and reproductive hormone levels were higher during daytime sleep and nighttime work , relative to nighttime sleep (P < 0.05).
What are the medical reasons that can be given to avoid night shifts?
You have been advised by your doctor to stay on a daytime schedule because the night shift affects your blood pressure in a negative way . You suffer from insomnia and working a night shift would create additional sleep issues, according to your physician.
How do people survive night shift without sleep?
- Nap. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night. ...
- Eat small portions throughout the shift. ...
- Keep moving. ...
- Chat with your co-workers. ...
- Be careful with your caffeine intake.
How long does it take to adjust to night shift?
It takes about 10 days for the body to adjust to night shift work. However, it is common for night shift workers to revert to daytime routines for a day or two during days off, which tends to make the circadian rhythm unstable. The amount of hours (8-hour versus 12-hour shifts) is also controversial.
What are the benefits of working night shift?
- Better pay. Individuals whose regularly scheduled non-overtime hours fall between 3 p.m. and 8 a.m. typically receive what’s known as a “night shift differential” in their pay rate. ...
- Easier commute. ...
- More free time during the day. ...
- Go back to school. ...
- More opportunities. ...
- Increased focus.
Are night shifts worth it?
The night shift can be challenging, and some might question if the benefits are worth it, and more importantly if they can manage it. But the short answer is yes . Many individuals can manage to work the night shift, and there is typically a financial incentive provided by the employer for the employee to do so.
Can working night shift cause anxiety?
Rotating night shifts too quickly may cause anxiety and decreased attentional performance, and may impact daytime prolactin levels after night shifts.
What is the best food for night shift?
- Dry roasted nuts.
- Trail mix.
- Cottage cheese.
- Fruit shakes made with low-fat milk.
- Boiled eggs salads with vegetables.
- Sandwiches made with low-fat meats like chicken and fish with vegetables.
- Beans and sprouts.
- Greek yogurt.
Do you gain weight working night shift?
Working the night shift burns less energy and increases risk of weight gain . People who work the night shift are likely burning less energy during a 24-hour period than those on a normal schedule, increasing their risk for weight gain and obesity, according to a new study led by the University of Colorado Boulder.
How do I overcome night shift problems?
- Try not to work a number of night shifts in a row. ...
- Avoid frequently rotating shifts. ...
- Try to avoid long commutes that take time away from sleeping.
- Keep your workplace brightly lighted to promote alertness. ...
- Limit caffeine.
Does working night shift affect your memory?
Night shift workers show impaired working memory , processing speed and cognitive flexibility after a night shift 42 , and more operational errors, occupational accidents and injuries, as compared to day shift workers 5 , 43 .
Can working nights cause heart problems?
People who work night shifts are at increased risk of developing an irregular and often abnormally fast heart rhythm called atrial fibrillation (AF), according to research published in the European Heart Journal [1].
Does night shift affect digestion?
Our digestive system goes into ‘neutral’ overnight, leaving our gut more sluggish, making constipation and diarrhoea more common in night-shift workers . Heartburn and peptic ulcers also occur more often as acid levels in the stomach change during the 24 hour cycle.
Should you go straight to bed after a night shift?
Go straight to bed after work .
As soon as your shift is over, make plans to go straight to bed. One of the triggers that keeps people awake is light, so it helps to decrease your light exposure at least 30 minutes before trying to sleep.
Is 5 hours of sleep enough?
Sometimes life calls and we don’t get enough sleep. But five hours of sleep out of a 24-hour day isn’t enough , especially in the long term. According to a 2018 study of more than 10,000 people, the body’s ability to function declines if sleep isn’t in the seven- to eight-hour range.
