The Problem With Working Nights

Working night shifts and swing shifts can make it tough to keep a regular schedule. Especially in industries like manufacturing, rotating shifts and night work are the norm and most employees have to work their way up the seniority ladder before they are able to get daytime work. In fact, it's estimated that around 27 million people work at night. That's a lot of people working the graveyard shift, and what's more, research suggests that working nights might get you closer to the graveyard than you'd think.



The problem is that working at night or having an erratic schedule can make it difficult to get adequate sleep. The lack of sleep and the inability of your body to create a routine can wreak havoc on your body. In fact, a recent Harvard study showed that irregular sleep patterns can increase the risk of diabetes and that women who work at night have a higher risk factor for breast cancer.



During the study, researchers found that just three weeks of interrupted sleep cycles raised the subjects' blood sugar levels. The higher levels stayed high for three to four hours after they ate. In addition, the subjects' metabolic rate slowed by 8 percent. It's surprising, but what's even more interesting is that after the subjects returned to a regular sleep schedule for nine nights, their systems returned to normal. Of course, there's no way to know how long it takes before the changes become permanent.



If you have to work nights, here are a few things that can help your body fight the damage:



Make healthier food choices - To combat the raised blood sugar levels and lowered metabolic rates, limit your intake of junk foods. This means that instead of grabbing a candy bar for a snack, look for high protein options like nuts or even a protein bar.



Remember to eat at regular times - It's hard to know when it's time for lunch when you wake up in the afternoon, but it's important to eat three meals a day at regular times. When you wake up, have breakfast and plan a time for lunch and dinner.



Avoid too much caffeine - Caffeine can really mess up your sleep patterns. You can safely drink coffee at the start of your shift, but be careful not to drink more to get you through the last couple of hours. It might help you stay awake, but it can keep you from getting the rest you need when you get home.



Get more exercise - When you work nights, it's likely that you're too exhausted to think much about exercise. If you can't find time to get exercise while your away from work, try doing some basic stretches or take a walk during your work breaks. Just a little bit of exercise can help increase your heart rate, get your blood pumping and it can even make it easier for you to get to sleep after work.



Make your bedroom relaxing - It's hard to sleep during the day, but there are some steps you can take to make things easier. Use room darkening curtains or wear a sleep mask. It also helps to play soft music or use a white noise machine. Even if you don't think you have trouble sleeping when it's daylight, our bodies are regulated by light exposure. In order for our brains to produce melatonin (the chemical that makes us sleepy and helps us stay asleep), we need darkness. Try to simulate night time before you go to bed, you'll sleep better and your body will get the chance to do the work it needs to keep you healthy.



Do you work nights? What changes have you made in order to get enough sleep? Please share your thoughts in the comments.