A night's sleep is not easily replenished. Many night shift workers report reduced attention, restlessness, fatigue, sleepiness during work and disruption of the body's metabolism, consequences directly related to the lack of quality rest at night.
So is it possible to work night shifts and stay healthy? Yes, it is! In this article, we'll show you how to do it.
Let's first look at some of the dangers associated with night shifts, which can affect your health in the following ways:
- Weight problem and digestive problems. According to studies, those who work at night have a three times higher association with obesity regardless of their gender and age. They also suffer from metabolic and gastrointestinal problems.
- Lack of sleep. Daytime sleep has been found to be less restful and lighter compared to nighttime sleep. This means that although night workers may be getting the recommended 7-8 hours of sleep during the day, their sleep is not as deep and restful as it should be.
- Due to their poor sleep quality, they are likely to suffer from stroke, heart disease and high blood pressure.
- Suppression of melatonin
- Deprivation of essential vitamin D
6 Ways to Stay Healthy Even When Working Nights
1. Be selective with your food
One of the key things to do is to avoid high-carb and sugary foods, not only during but also before your night shift. It is very important to note the role that nutrition plays in your mood and energy levels. The golden rule is to eat only one balanced meal during your night shift. Also, choose high-fiber and protein-rich meals for your dinner so you'll stay "fuller" longer without feeling sleepy. At the same time, contrary to what many employees do at night, you should
avoid caffeinated drinks . Replace with fresh juices or water every half hour or 40 minutes.
2. Time to exercise!
Cardiovascular health is one of the risks of those working the night shift. Physical activities not only relieve stress and cure cardiovascular disease, but also increase your concentration, energy and mood. Whether you work the day or night shift, you should exercise as much as you can if your schedule allows.
3. Manipulate exposure to light
The body's circadian rhythm regulates sleep. Light is the main factor affecting our circadian rhythm. Get as much natural light as you can, from the moment you wake up until before you start your night shift.
4. Update your bedroom
Poor sleep quality leads to sleepiness during the rest of the day, workplace accidents or even dysfunction in handling your daily activities. An effective way to ensure that you enjoy uninterrupted and restful sleep, even if you are forced to work through the night, is to ensure that your bedroom is sleep-friendly. Since you will be sleeping during the day, you can install blackout curtains that make the room darker, thus causing the release of sleep hormones. You can even paint your bedroom with soothing colors. Your sleeping environment should be clean and dust-free. You can achieve this with regular cleaning, sweeping and dusting. And of course invest in the right
mattress that will perfectly match your particular physical needs.
5. The "magical" melatonin
Struggling with your new routine? Then you should consider taking melatonin. Studies show that melatonin plays a huge role in promoting better sleep quality. This natural supplement can help you fit into your routine more easily. By the time you get home from your shift and have showered, you can take a melatonin tablet.
6. Take short naps during breaks
When you take a nap during your night shift, you can increase your safety and energy levels. A quick 20-30 minute nap, if your management allows, can help restore depleted energy levels. Apart from this, you will also be able to be alert and alert throughout the night.
The article was compiled with information from Medical News Today , which curates health issues under the supervision of a specialized team of scientists.
