Nearly 15 million people in the United States work full-time night shifts, evening shifts, and rotational shifts, CDC reports. In the modern world, some jobs can be demanding, and working across different time zones has become more common. Working such non-conventional shifts has a significant impact on health. According to the National Sleep Foundation, there is a link between shift work and long working hours and several health issues.Such individuals are more at risk for metabolic problems, heart diseases, gastrointestinal difficulties, obesity, and certain cancers.
Harmful effects of night shifts on health
- Metabolic disorders: Working a nonstandard schedule significantly interrupts one’s metabolism, which is the process of converting food to energy. As the shift alters your circadian rhythm, your hormones will go haywire. Higher BMI is a common issue in people who have unconventional work hours. Working off hours could also result in making unhealthy lifestyle choices in diet, exercise, and smoking.
- Sleep disorders: Your body is designed to respond to the sun or light. Eric Zhou, an assistant professor in the Division of Sleep Medicine at Harvard Medical School asserts that such shifts interfere with the 24-hour sleep-wake cycle called the circadian rhythm. Difficulty falling or staying asleep (insomnia), irregular sleep patterns, snoring, and daytime sleepiness, are signs of sleep disorders.
- Gastrointestinal disorders: Disruption of the circadian rhythm also affects gastrointestinal functions. Night shifts can increase your risk for long-term gastrointestinal disease. Such individuals are more likely to experience abdominal discomfort, constipation, diarrhea, and Irritable bowel syndrome (IBS).
- Cardiovascular disease: Research by the National Cancer Institute, revealed that the risk of death from all causes and cardiovascular disease is higher in women who have worked rotating night shifts for five or more years compared to those who have never worked night shifts. Nonstandard shifts take a toll on your cardiovascular disease and put you at higher risk for heart disease and stroke.
- Cancer: An imbalance of your circadian rhythm can affect your cellular function. This can interrupt your DNA repair, cell cycles, and cell death. According to the National Toxicology Program, disruptions in circadian rhythm may eventually lead to cancer.
How to fix it?
From medical professionals to people following the time zone of other countries, people often work non-standard hours. Finding ways to cope with the damages is perhaps the only way forward. Here are some lifestyle changes you can make if you are on the third shift.
Work on your sleep patterns: Since the circadian rhythm is deeply affected, sleep can be an issue. Try to get uninterrupted sleep of 7–9 hours, so that your body can repair and restart. Don’t delay to go to bed. Put together a sleep routine. Avoid drinking caffeine at least 2 hours prior to sleep, and also avoid alcohol and smoking.
Monitor your diet and fitness: Prioritize regular exercise and balanced meals. Having high-protein, fiber-rich snacks during shifts, and limiting sugar to keep blood sugar levels stable is the key to health. Be mindful of the exercises, and following rest.
Focus on your mental wellness: Working odd hours can take a toll on your mental health. Schedule time weekly to hang out with friends and socialize. Maintain a strong social support system and practice self-care.
Control light exposure: Use bright light exposure during your work schedule. Similarly, using dim lights at home after shifts will encourage sleep.
Consistency is the key: Following a regular eating, working and sleeping schedule is the key to a healthy lifestyle. The key is to stick to the routine and focus on your overall wellness.