Does Shift Work Impact Your Health?
Humans love routine. Since the dawn of time we have risen with the sun and slept when it went down. However, nowadays more jobs require people to work shifts and out with our circadian rhythm. Circadian rhythm is our 24-hour internal clock that cycles between sleepiness and alertness at regular intervals.
Any drastic shift in our circadian rhythm will require time to readjust. The time will depend on each individual. Wonder what this feels like? Ever been on a long-haul flight and experienced ‘jet lag’? - This is what happens when our circadian rhythm is disturbed! Nightshift has been described as the equivalent to working whilst jet lagged!
During our circadian rhythm we usually sleep for approximately 8 hours and are awake for 16. When we sleep there is a decrease in metabolic rate, respiration, heart rate, body temperature and blood pressure. Tissue growth and repair occurs, energy is restored and hormones are released, such as Growth Hormone which is essential for muscle development. It is fair to say that sleep is essential for physical and mental health.
How much sleep should we get?
The National Sleep Foundation state that adults (between 24 – 64) require between 7 and 9 hours of uninterrupted sleep each night to feel well rested and function at our best. The potential consequences sleep deprivation can have on our health include;
Impaired cognitive function. We may feel unfocused, forgetful and more likely to make mistakes.
Impaired metabolic health. This study found correlation between short sleep duration, obesity and diabetes risk.
Reduced feeling of well-being. Pain, both onset and intensity may increase, feelings of optimism decrease and we may feel less likely to socialise with friends and family.
Negatively affect weight loss efforts. Sleep regulates hunger hormones ghrelin and leptin which can balance our appetite. When we are sleep deprived, we may feel we need to eat more, which can cause weight gain.
Hinder immune function. This could mean we are more susceptible to illnesses like colds and flu.
Reduce Performance Recovery. If we cannot recover from exercise, our workouts will suffer and it could lead to injury.
Shift work and health
We know the health impacts poor sleep can have but what potential health implications can shift work have? Shift work is a work schedule that extends beyond the typical 9 – 5 work day. Nightshift, early shift, back shifts and continuously shifting from one to the other can have detrimental effects on health. Shift work is associated with increased risk of obesity, diabetes and cardiovascular disease. The international Agency for Research on Cancer has classified shift work that involves circadian disruption as a probable human carcinogen. (Stevens et al, 2010)
Alongside these health implications, sleep deprivation- caused by shift work, can also affect the way our body interprets hunger signals. This is due to the increase of hunger hormone ghrelin and decrease of leptin; - the hormone that tells us we are full. Leading to intense cravings; usually for high sugar/ high fat foods which can lead to weight gain.
For those who work shifts I bet the following things have come out your mouth;
“You’re nightshift, you deserve a treat!”
“The only way to get through a shift is to eat!”
“I need the energy!”
Unfortunately, night shift calories still count! Alongside the intense cravings, shift workers have a higher likelihood of experiencing gastrointestinal symptoms such as diarrhoea, constipation and abdominal pain. It is jokingly known in my work as “night shift belly!”.
What can you do if your job involves shifts?
If your job contains shift work is there anything you can do to minimise the effects of sleep deprivation? Without changing to a job that doesn’t involve shifts and allows you to sleep at least 7 hours each night then unfortunately, no! However, there are things you can control when you are on shift. Here are some practical tips that I have used over the years working as a radiographer in a busy hospital;
Stick to consistent routine during each shift.
Try to stick to your normal eating habits/routine when on nightshift. If you only do one nightshift then an example could be;
Have a balanced and nutrient dense dinner before work. Lean protein, slow releasing carbs, source of healthy fats and plenty of veg.
Have another small meal around 12/1am. Soup & sandwich, salad, yogurt, fruit & nuts.
Don’t eat again until 6/7am. Have a balanced breakfast. Either before you leave work or when you arrive home. Including slow releasing carbs like oats can improve sleep quality.
Do you do more than one nightshift in a row? Turn night to day, have breakfast before you go to work, lunch at 12/1am and dinner in the morning before bed.
Don’t bring high sugar / High fat snacks with you, have an agreement with the people you work with not to either!
Stay hydrated! Dehydration can reduce cognitive function (concentration, short-term and long-term memory, motor coordination, reaction times). Similar to lack of sleep, so ensuring you are well hydrated on shift may reduce some of these symptoms.
On shift have some emergency snacks. I always have a sachet of porridge, protein bar or some nuts and seeds so that if I do get hungry, I have better choices at hand.
Prioritise sleep post shift! Invest in decent black out blinds, wear an eye mask and ear plugs. Catch up on lost sleep on days off.
Consider your caffeine consumption. Caffeine has a half-life of 5.7 hours and is still present in your system 12 hours after consumption. Some individuals are more sensitive to the effects of caffeine than others but consuming caffeine throughout a nightshift may impact your sleep the following day.
Take homes
Don’t disregard sleep, it is vital to our physical and mental well-being. Does your job involve shift work? Perhaps you have experienced some of the symptoms I have described. This information is not meant to scare you into giving up your job but to highlight the health implications sleep deprivation and shifts may have. If shifts are part of your job then try out some of the suggestions I have made and see if they make a difference to your sleep quality post shift and potentially your health.