Side Effects of Working Night Shift: Tales of the Sleep-Deprived!

Are you part of the night owl crew that begins their workday when the moon takes over the sky? So, you are not alone! In today’s 24/7 world, night shifts have become a regular part of many industries, from healthcare and security to transportation. If you’re one of the many people working overnight, you probably already know it comes with its own set of challenges. While night shifts may be necessary for jobs like healthcare, security, and transportation, they come with certain side effects of working night shift that can affect both physical and mental health

But here’s the good news: by understanding the side effects that come with working nights, you can take steps to stay healthy and balanced. Let’s take a look at some of the most common effects and, more importantly, how you can manage them to feel your best!

What Science Says About Night Shift?

According to the National Sleep Foundation, working shifts and long hours are linked to several health problems. These problems include a higher risk of metabolic issues, heart disease, stomach problems, obesity, and some cancers.

A study by the American Association for Cancer Research found that for every 5 years spent working night shifts, the risk of breast cancer increases by 3.3%.

Working at night can also make it harder for the body to fix DNA damage that happens naturally. This may be because night shifts reduce the levels of melatonin, a hormone that helps control our body clock.

People work at night for many reasons. Finding ways to handle the challenges of night shifts can help you stay healthy and reduce the risks that come with working at night.

Below are some side effects of working night shift and coping strategies from Fitelo for working during the night shift.

10 Side Effects To Be Beware Of Working At Night:

Side effects of working night shifts, both in the short-term and long-term, because it throws off the body’s natural sleep-wake cycle. Here are 10 common problems people often face and what can help them cope with:

1. Disrupted Sleep Patterns

• Effect: Night shifts throw off your body’s natural sleep cycle, making it tough to sleep during the day when the world’s awake and noisy.
• What Can Help: Turn your bedroom into a sleep haven use blackout curtains, an eye mask, and white noise to block out distractions. Try to stick to the same sleep routine every day, even on weekends, to keep your body in sync.

2. Increased Fatigue

• Effect: When you can’t get good sleep, you feel drained and groggy, which makes it harder to stay alert at work.
• What Can Help: If possible, take a quick 20-minute nap during your break. Light exercise, like a walk around the block, can also boost your energy without overdoing it.

3. Digestive Problems

• Effect: Eating at odd hours can throw your digestive system off balance, leading to heartburn, indigestion, or irregular bathroom breaks.
• What Can Help: Stick to lighter meals during your shift, like salads, fruits, or soups. Avoid heavy, greasy food, and drink lots of water to keep things moving smoothly.

4. Weight Gain

• Effect: Between irregular eating and slowed metabolism at night, it’s easy to pack on a few extra pounds.
• What Can Help: Pre-plan healthy meals and snacks to bring to work so you’re not tempted by junk food. Squeeze in some exercise whether it’s a short walk or stretching to keep the weight in check.

5. Increased Risk Of Heart Issues

• Effect: The stress of night shifts, combined with poor sleep and eating habits, can raise your risk of heart problems like high blood pressure.
• What Can Help: Focus on heart-healthy foods (fruits, veggies, whole grains) and keep moving with regular physical activity. Don’t forget to take time to de-stress meditation or a few minutes of deep breathing can help keep your heart happy.

6. Mental Health Struggles

• Effect: Working nights can feel isolating, which can lead to feelings of loneliness, anxiety, or even depression.
• What Can Help: Make time for the people and activities that make you feel good. Plan social hangouts on your days off, and if you’re feeling down for a while, don’t hesitate to reach out to a professional for support.

7.  Reduced Immune Function

• Effect: A lack of sleep and increased stress can make it easier to catch colds and other infections.
• What Can Help: Prioritize sleep, eat immune-boosting foods (think fruits, veggies, and lean proteins), and stay hydrated. Even a little bit of exercise can help keep your immune system strong.

8. Social Isolation

• Effect: When you’re working while others are asleep, it’s easy to feel cut off from your social life, missing out on family time and events.
• What Can Help: Schedule catch-ups with friends or family on your days off, even if it’s just for coffee. A quick text or phone call can also help you stay connected.

9. Increased Risk Of Workplace Injuries

• Effect: Being tired can slow your reaction time, making you more likely to have an accident or make a mistake at work.
• What Can Help: Take regular breaks to refresh yourself and get enough rest before your shift. Simple mindfulness practices, like deep breathing or stretching, can also keep you sharp.

10. Shorter Lifespan

• Effect: Research suggests that long-term night shift work might take a toll on your health over time, potentially leading to a shorter lifespan.
• What Can Help: If you can, mix up your schedule with some daytime shifts or limit the amount of time you spend on nights. Focus on a healthy lifestyle regular check-ups, good nutrition, exercise, and proper sleep all go a long way.

Life Hacks: How To Cope With Side Effects Of Working Night Shift

Working the night shift can be tough, but with some simple changes, you can handle the challenges and stay healthy. Here are a few easy ways to make night shifts work for you:

1. Focus On Getting Good Sleep

Sleeping during the day is hard, and without enough rest, you’ll feel tired and cranky.

What You Can Do:

• Make your bedroom as dark and quiet as possible—blackout curtains, earplugs, or a white noise machine can help.
• Try to keep the same sleep routine every day, even on your days off, so your body gets used to it.
• Avoid coffee or big meals before going to bed, so it’s easier to wind down.
• Let your family or roommates know when you’re sleeping to keep the noise down.

2. Eat Right To Stay Energized

Side effects of working night shift can mess with your eating schedule, making you feel sluggish or gain weight.

What You Can Do:

• Pack healthy snacks like fruits, nuts, and salads for your shift.
• Avoid heavy or greasy foods that can make you feel bloated or tired.
• Drink plenty of water to stay hydrated and avoid sugary drinks.
• Eat smaller meals throughout the day, so you don’t feel overly full or hungry.

3. Keep Moving

It’s hard to find time for exercise when you’re working at night and sleeping during the day.

What You Can Do:

• Try to fit in a short walk, stretching, or light exercise before or after your shift—it doesn’t have to be long, just enough to get your blood flowing.
• Take mini-breaks during your shift to stretch or walk around. Even a little movement helps keep you awake and energized.
• Aim for at least 30 minutes of physical activity a few days a week. It’ll help you feel better and sleep better.

4. Take Care Of Your Mental Health

Night shifts can make you feel lonely or out of sync with everyone else.

What You Can Do:

• Make time to connect with friends and family, even if it’s just a quick text or call. Plan to hang out on your days off to stay in the loop.
• Do things that make you happy, like a hobby or reading, to relax and unwind.
• If you’re feeling down or stressed, don’t be afraid to talk to someone—a friend, family member, or therapist can help.

5. Balance Your Work And Life

Side effects of working night shift can make it harder to balance work with personal time, leading to burnout.

What You Can Do:

• Create a routine that includes time for rest, eating well, exercising, and doing things you enjoy.
• Try not to take on too many extra shifts or commitments. Make sure you give yourself time to relax and recharge.
• Use your days off to catch up on sleep, rest, and spend time with loved ones.

6. Get Some Sunlight

Not getting enough sunlight can throw off your body’s natural clock and make you feel out of balance.

What You Can Do:

• Try to spend time outside during the day to soak up some sunlight—it helps reset your body clock and boosts your mood.
• If you can’t get outside, consider using a light therapy lamp, which can mimic sunlight and help regulate your sleep.
• Ask your doctor if you need a vitamin D supplement, especially if you’re not getting much sunlight.

7. Stay Safe On The Job

Problem: Feeling tired can make you more likely to have accidents or make mistakes at work.

What You Can Do:

• Take regular breaks to clear your mind and stay alert during your shift.
• If you’re too tired to drive home after work, consider carpooling with a coworker or using public transportation.
• Stay mindful of your surroundings and use safety measures to avoid accidents at work.

Healthy Eating Hacks:

If you work at night or in shifts that aren’t from 7 AM to 6 PM, you’re not alone! Many people in India work in shifts like this. Working at night can mess with your body clock, but you can still feel good and relax after your shift.

1. Stay Hydrated

• Drinking enough water is really important. It helps your body stay cool, keeps your joints moving well, and helps you go to the bathroom. Staying hydrated also helps you stay awake during your shift.
• Many night-shift workers drink tea or coffee to stay alert. However, too much caffeine can make you dehydrated and affect your sleep. Try to avoid caffeinated drinks four to eight hours before your shift ends. 
• If you do drink tea or coffee, make sure to drink plenty of water too. You can also try flavored water with lemon or mint to make it tastier.

2. Plan Your Meals

• Knowing when to eat can be tough when working nights. Try to have a good meal before your shift or within the first few hours of starting work.
• This meal should include protein (like chicken or lentils) and fiber (like vegetables or whole grains) to keep you full.
• You can also follow this night-shift diet plan which makes your gut and night healthier.

3. Don’t Eat Out Of Boredom

Sometimes we eat just because we’re bored or need a quick energy boost. Pay attention to when you feel the urge to snack. If you find yourself snacking too much, try doing other things to keep busy, like:

• Taking a short walk
• Reading or checking emails
• Switching tasks
• Drinking water
• Doing some simple stretches or yoga at your desk

4. Eat Foods That Help Digestion

Lack of sleep can lead to cravings for unhealthy foods, but heavy, greasy foods like samosas or fried snacks can be hard to digest and may upset your stomach. Instead, choose lighter, healthy foods like:

• Grilled chicken or fish
• Daal (lentils)
• Low-fat yogurt or paneer
• Smoothies with fruits and spinach
• Whole grains like brown rice or quinoa
• Nuts and seeds

Avoid heavy, high-fiber foods, like beans and large amounts of raw vegetables, during the night if they upset your stomach. 

Final Thoughts

Working the night shift doesn’t have to mean sacrificing your health and well-being. While it can be challenging, there are plenty of ways to manage the side effects of working night shift. By prioritizing sleep, eating well, staying active, and nurturing your mental health, you can make the night shift work for you, not against you. 

And remember, you’re not alone millions of people like you are navigating the same late-night grind, making it work, and finding balance.

To All You Tina’s: Check Out What Dt. Mac Singh Has To Say About Eating On Time.

Watch this video by our Expert Dietitian Mac, to know what is the best time to eat while following a diet plan for weight loss:

Frequently Asked Questions

How Can I Adjust To Working At Night?

To adjust to night shifts, try to keep a consistent sleep schedule, create a dark and quiet sleeping environment, and avoid caffeine and heavy meals before sleep.

What Is The Best Diet For Night Shift Workers?

The best diet includes healthy foods like whole grains, lean meats, fruits, and vegetables. Snacks like nuts and yogurt are great too.

What Are The Dangers Of Working Night Shifts?

Working night shifts can lead to health issues like heart disease and obesity. It can also cause sleep problems and increased stress.

How Does Night Shift Work Affect Health? 

Night shifts can disrupt sleep and make you feel tired during the day. They may also increase the risk of serious health problems over time.

Can Night Shifts Affect My Family Life?

Yes, working night shifts can impact family life and social activities since your schedule is different from most people. It’s important to communicate with your family and find ways to spend time together.

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Disclaimer

This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life!