If you work the night shift and have done so for a prolonged period of time, you may be putting your mental and physical health at risk. You may even be shortening your life.
The human body (your body), is programmed to function during the day and to rest at night. There is a natural cycle, sometimes referred to as “Circadian Rhythm”, that when altered significantly, can adversely effect your health.
For women, the greatest risk can be breast cancer, and for men and women alike, studies have indicated a greater risk of diabetes than in people who traditionally work the day shift. An increased chance of developing sleep disorders as well as eating disorders has also been linked to prolonged night shift employment.
Many people that work at night have a tendency to neglect a healthy diet. Three squares a day are replaced by one or two meals that are often consumed quickly due to the short duration of breaks. Many people turn to fast food or snack items from vending machines or convenience stores. So, even though less is taken in, it is frequently high in fat and sugar, which over time can cause unwanted weight gain in addition to other health risks.
High cholesterol and changes in blood sugar to name just a few. Because fatigue is often a factor when working the overnight shift, highly caffeinated drinks such as coffee and soda become staple items and frequently are consumed in place of food. Energy drinks that are full of sugar are a popular trend as well. These drinks and supplements present risks that are worthy of additional research of their own.
The greatest collective risks are most common in people that work swings or rotate periodically from one shift to another. The changes in the work/rest cycle prevent the body and the biological clock from adjusting to a set schedule. If you fall into this category, you may experience increased fatigue, irritability, and loss of appetite.
If you work on a stable night shift schedule it may be easier to adjust your routine to allow for adequate sleep, but there are still health risks related to the fact that you are still working when your biological clock says it’s time to sleep. Unfortunately, there is little that can be done to reprogram the Circadian Rhythm. By staying up all night and sleeping during the day, you are simply acting against what is normal.
There are measures you can take to lessen the risks and to make the transition easier to cope with. Start by getting adequate rest when you are not working. After work, resist the temptation to drink coffee or other caffeinated drinks. Spend as little time as possible winding down, and go to bed. If you are someone that finds it difficult to sleep during the day, try putting darker shades and curtains in the bedroom. By making the room as dark as possible, you are simulating night. The use of earplugs to reduce the typical daytime noises may also help you relax.
Don’t neglect nutrition. Prepare some healthy meals in advance that you can bring to work. If you need to snack between meals, stay away from junk food and try fresh fruits and vegetables. Carrot sticks, celery, cauliflower, and broccoli, with some dressing or dip are great alternatives. Drink water or juice as opposed to sugary or carbonated beverages.
Avoid fast food joints that specialize in fat and cholesterol.
Reduce the amount of caffeine you intake and try some light stretching to perk yourself up. Because it’s often difficult finding the time to exercise during a normal work week, take every opportunity to do some physical activity. That can be as easy as parking as far from the front door of the office as you can. Take the stairs instead of the elevator whenever possible. At home, before bed, fifteen minutes of stretching followed by fifteen minutes of light aerobic exercise will keep joints lubricated and muscles flexible.
In today’s world, many companies are required to keep the wheels turning 24/7. Hospitals, law enforcement agencies, as well as many production facilities need people on the job at all hours. Unfortunately the shift you work will not always be your choice.
If you happen to be on a late or overnight shift, remember that it can affect your appetite, your mood, and your overall health. Maximize on any opportunity to rest, eat sensibly, and take the appropriate measures to maintain your health and fitness.
Below are a few of the sites I visited while looking into my health concerns. I also gained some valuable knowledge that aided me while writing this article.
http://www.fhcrc.org/about/ne/news/2001/10/16/graveyard_cancer.html
http://www.relax-and-sleep.com/night-shift.html
http://longevity.about.com/od/sleep/a/night_shift.htm
