Night shifts, or shift work, are both more prevalent and more widely used than most people realize. One in five Americans in the labor force works the “graveyard shift,” or mostly evening hours, or on a rotating shift pattern, if we include nighttime shifts. One-third of all child-rearing families with two working parents have one parent performing shift employment or a similar arrangement.
In contrast to their daytime counterparts, shift workers face a number of unique challenges. For instance, persistent fatigue. Twenty-five to thirty percent of those who work the night shift have reported problems with excessive drowsiness or sleeplessness.
One’s Entire Life May Be Affected by Working Shifts
A person’s circadian rhythms, mental health, physical health, and sleep quality may all be negatively impacted by working shifts. Relationships outside of the partnership, such as friendships, may also feel the strain. It might be difficult to manage social relationships when everyone you know is at work throughout the day.
Increases in Shift Work
The “graveyard shift” has been around for a long time, but it has become more widespread in today’s “24-hour Society” and in worldwide trade. Overnight flights transporting thousands of passengers, the proliferation of 24-hour supermarkets, and the expansion of hospitals are all factors that have contributed to the rise in shift employment in recent years. Online shoppers now also anticipate round-the-clock support through phone and live chat.
Changes in Shift Schedules
Schedules might shift for shift workers. Some personnel work a “indefinite” night shift schedule, while others perform a “rotating” schedule in which they sometimes work daylight hours and more often work night shifts throughout the week. Similarly, other employees, such as those in pubs and restaurants, often work late into the night but not until the following morning.
Consequences of Working Rotating Shifts
While it’s important for workers to have a good outlook, there are serious drawbacks to working late and sleeping in. Side effects include but are not limited to sleep problems, circadian rhythm changes, and an increase in seasonal affective disorder.
Increased Cancer Danger
Research has also linked working shifts to an increased chance of developing malignancies and cancer. It’s tempting to blame the added pressures of certain professions, like that of an emergency department nurse, for this rise in danger. However, nurses or flight attendants who worked the night shift had greater rates of breast cancer than those who did the same profession during the day.
Consistent findings were also found in animal investigations using artificially prolonged nighttime darkness or artificial jet lag.
Coronary Artery Disease
Shift workers also had a 40% greater risk of heart disease versus daytime employees, according to reports. Disrupted sleeping habits, circadian rhythms, and the autonomic cardiac regulation they influence, as well as pressures from family disputes and scheduling, may all play a role.
However, some studies have shown that shift workers had a higher prevalence of other risk factors for heart disease, such as tobacco and obesity.
Trouble Digesting Food
Unfortunately, shift employment is associated with a variety of stomach and gastrointestinal ailments. Night shift workers are more likely to have digestive issues such heartburn, indigestion, changes in appetite, and weight gain or loss. Those working the graveyard shift also had a higher prevalence of peptic ulcers.
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Image by Morguefile user DodgertonSkillhause
Tiredness and Traveling
There are additional risks associated with the commute between workplaces and shift work positions. Workers who work overnight shifts are more likely to fall asleep behind the wheel than those who work day shifts. After a late shift, it’s best if workers keep their cars cold and listen to stimulating music or audiobooks to help them remain awake on the drive home. If you want to keep your mind active on the road, try switching up your route every so often.
Occupational Mishaps
Furthermore, shift work is linked to an increase in industrial incidents, work or driving accidents, and workplace mistakes. Studies also revealed a general decrease in working capacity plus an increase in the number of reported of near-miss workplace accidents. Companies and employers would do well to do all they can to ease the burdens of the late-hours timetable on their shift employees.
Persistent Feeling of Tiredness
It’s natural to think a shift worker will become used to their schedule. However, studies indicate that the vast majority of permanent night employees — those who always work the evening shift & do not have to switch shifts on a recurring basis — never really adjust the schedule. That is to say, many people still experience extreme sleepiness while work late at night.
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Image on Unsplash by Todd Diemer
Strategies for Managing Fatigue and Sleep Patterns While Working Shifts
Both employers and staff members may take measures to make nighttime work safer and healthier. Employers have an obligation to help their staff in whatever way they can to maximize productivity and minimize risk, but shift workers also have responsibilities on their end. Each person must take responsibility for his or her own rest, security, and wellbeing.
Foods that boost energy levels
If you work night shifts, it is extremely important to eat items that will provide you energy. Ingesting sleep-inducing meals at the start of the work “day” will only make the rest of the night’s work seem like a slog. Even if we don’t eat healthily most of the time, it’s important to have a balanced breakfast consisting of protein from lean sources, whole grains, and stimulating fruits and vegetables before starting work and again after finishing for the day.
Stay awake by being active.
If you have a sedentary job, use your breaks to get your blood pumping. Moderate physical exercise of any kind might help make you appear more alert. Exercising may help with stress-related issues including anxiety and sadness. Even if your profession keeps you on your feet a lot, like nursing, it’s still important to keep your muscles guessing. If you need to wake up and feel more alert, try doing some squats or lunges in your room alone. Maintain the illusion that it is morning or afternoon by continuing your normal activities throughout the night.
The Use of Light in Therapy
Workers, particularly those working night shifts, benefit from bright illumination since it helps them maintain focus. If you can’t have really strong light where you work, consider bringing a portable light energy treatment equipment to use during breaks.
When combined with light-blocking drapes during daylight sleep hours, exposing your brain to intense lights at night may help reverse your pattern. Those who work a night shift regularly might benefit greatly from light treatment.
If at all possible, switch up your schedule.
Research indicates that working a rotating shift plan is preferable than working a permanent shift schedule from a health perspective. Try to negotiate with your boss to avoid being assigned a night shift if at all possible. You should attempt to work a few nights throughout the week and then transition to day to afternoon shifts if possible.
Possible advantages include more opportunities for social interaction with loved ones and exposure to natural light throughout the workweek.
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Karl’s Unsplash Photo
Sunglasses with dark lenses if you’re going to be home too early.
Wearing dark shades on the drive home may help you go to sleep more easily when you get there in the morning. Wearing dark shades outside towards bedtime might prevent your eyes from adjusting to the brightness.
Naturally, it’s crucial that you maintain full consciousness behind the wheel. If you care about your own and others’ safety on the road, then you should pay attention to your body. Dark shades, on the other hand, might “trick” your brain into thinking it’s still late evening if you’re feeling energized after a night shift.
Improving the Quality of Your Daytime Naps Is Crucial.
Make sure you’re getting a good night’s rest when you are ready to sleep throughout the day. Use of earplugs and drapes or shades that shut out all outside light are important. If you don’t want to be disturbed while sleeping, let your friends and neighbors know. A nice mattress that allows one to fall quickly to sleep is another essential purchase.
If you find yourself dozing off throughout the day, try taking melatonin.
Melatonin may help you sleep if you’re having trouble going to sleep but don’t want to use prescription sleeping pills. The brain naturally creates melatonin at night to aid sleep, and it may also have other health advantages, including protecting the liver. It’s a safer alternative to conventional sleep aids since it’s derived from natural sources and has fewer negative effects.
Advice for Shift Workers’ Personal Lives
In light of the hazards associated with working shifts, businesses should do all in their power to ensure their workers’ health and safety. Employees, meanwhile, should make the most of the resources at their disposal to this end. Use of light-blocking drapes during daylight sleep hours and brief bouts of light exercise during work breaks are two examples of measures that may be used to maintain mental alertness. There are further pointers that might be helpful in everyday life.
Recognize and Appreciate the Benefits of Your Job
Recognize the benefits of your routine. Consider the positive aspects of your situation, such as the time you get to spend with your kids throughout the week if you work a rotational schedule. Spending time alone with your children is precious.
Try to focus on the positive aspects of your schedule whenever possible. When you have to go food shopping at odd hours, try to remember to be thankful for the lack of other customers. There is convincing evidence linking an optimistic outlook to longevity.
Send a video or audio message to your loved ones.
If you are in a position to make phone calls during breaks, try to make them while your spouse or children are getting ready for bed. Having a FaceTime and Skype chat with loved ones during such times might help you maintain stronger social bonds. Get in touch with your boss if this is something you feel strongly about, and ask if you may take a brief five-minute pause to make the call.
Discuss Household Duties with Your Spouse.
Night shift employees may find it more challenging to deal with annoyances like automobile maintenance when their wives or partners work different schedules. Don’t be shy about sharing if you’re more productive during the day or the night while working on certain jobs. If you work the night shift and require half an hour to relax when you come home, quiet chores like folding clothes or wiping down countertops may be done along with your partner. Don’t hide the fact that you need assistance with this or other daily tasks.
Set aside regular time to be with one another.
Working late at night, particularly on the weekend, might make you feel like you’re missing out on important life events, like getting together with family. If you’ve been in a committed relationship, it’s important to make time for your spouse on a regular basis.
Even while striking a work-life balance isn’t exactly a romantic concept, it’s a need in the actual world. If you only have 20 minutes to spend together, make every minute count. Maintain the routine you establish for spending time together as a pair. You may also give these a shot:
Create your own private book club! If you and your partner aren’t huge readers, you can still enjoy an audiobook and have thoughtful conversations about it on your commute.
Create a romantic treasure hunt for your significant other and scatter sweet messages and inexpensive presents around the home.
Stop by each other’s offices sometimes. If you visit too often, you risk aggravating your partner or coworkers. However, it is kind to stop by before or beyond your usual bedtime on occasion.
If you and your partner like getting massages together, but are strapped for time or cash, consider booking a 30-minute couple’s massage.
Don’t let the chemistry die. sending a loved one a romantic image or text message when you’re separated. When you feel that routine life and work have taken over your relationship, try sending each other sweet texts to reignite the spark.
If you and your spouse often see one other in the way from residence to work, it might help to find something in common for brief dates.
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Photograph by Unsplash user Matt Nelson
Create a Group of People Who Share Your Work Schedule
Making good friends at work might be a great way to reduce feelings of isolation. Carefully consider the boundaries of office friendships if you are in a committed relationship yet have different work schedules from your partner or spouse.
Remember the value of your connection to you. Having friends who also work on the late-night shift might make you feel less alone in your scheduling challenges.
Both sleep and interpersonal connections are negatively impacted by working shifts. Nonetheless, if you put in the time and effort, you may keep up your levels of vitality, health, and connection with others. Maintain an upbeat disposition, prioritize your sleep, and plan to keep in touch with your partner despite the time difference.