Working night shifts? Here are expert tips to minimize the damage done to your health

Work in bright light during the night, and sleep in a dark room during the day. This and many more tips to deal with night shifts.

Sameer Jha | Published: December 22, 2014 10:27 pm

Rohan had been working night-shifts for the last two years. He had started off as a cheerful, excited and energetic worker intent on making a career for himself. However, as days passed by, the continuous night shifts started to have an impact on Rohan’s health, which in turn affected his relationships. He became extremely cranky, and the effect of night shifts had started to show on his face and body.

Just like Rohan, thousands of people in our country work night shifts, and aren’t aware enough about the ways in which they can minimize the damage done to their body. We spoke to Dr. Preeti Devnani, M.D., Clinical Director of the comprehensive Sleep Disorder Clinic at the Jaslok Hospital, Mumbai, about the possible ways in which night shifts could affect the body and how it can be controlled.

What are the ways in which working night shifts can affect your body?

The sleep-wake cycle of individuals becomes irregular and leads to reduced TST (Total Sleep Time) on a nightly basis. This in turn results in an accumulation of chronic sleep debt. Gastro-intestinal symptoms, malaise, impaired immunity, mood dysfunction, lack of attentiveness ‘Absenteeism’, lack of productivity, weight gain, insulin resistance, accelerated ageing and other somatic symptoms are all consequences of delayed sleep onset.

How does one minimize this damage?

A few strategies to cope with night shift jobs include:

Employers must ensure that these shifts are rotated among people with timely weekly offs in order for the employee to maintain appropriate and sufficient sleep schedules
Make sure there is enough exposure to bright light during work hours
After the night shift, make sure that you darken the room and minimize noise pollution to create an environment conducive for sleep. You can also use ‘white noise’ (static on the radio or TV) to help cover up disturbing sounds
Take power naps just before the night shift
You can also take medications both to induce sleep and promote waking. Phototherapy under the guidance of a physician can also help in regulating the circadian clock of a person
Employers should also obtain feedback from employees about their shift preferences – and assign shifts accordingly

Learn to transition between shifts if in rotating shift jobs

People in rotating shift jobs can take certain measures to ensure that their body is ready for the new schedule. For eg., if they are switching from evening shift, to late-night shift – they can extend their sleeping time by an hour or two each day.

The home front

It’s very critical for the person’s family and companions to support the person in helping them sleep better. It’s important that they realize the importance of the body clock, and the need to regulate sleep. In case there are childcare and household tasks that need to be done during the day, then one should ask others to do it as sleep is paramount.

Food habits

It is important that you try to eat three regular meals spaced evenly over the course of the day. Regular meal times are important for your body as they serve as time cues that help your body know when to make you sleepy. Eat a balanced, low-fat diet with plenty of fruits, vegetables, and cereals. You may also want to have a hot meal while on the job.

Should one try to follow the same sleep cycle during weekends too?

People working night shifts often find their personal and social lives severely affected. Weekends or off days are the only time they get to connect with their families. Ideally, the same schedule and sleep cycle should be followed. Like mentioned before, it is important for the person’s family to realize the difficulties of working night shifts, and some personal time for interaction should be set aside.

What are some things that one should completely avoid while doing night shifts?

Here are some things that should be avoided while doing night shifts:

Avoid consuming caffeinated beverages (tea, coffee) close to morning hours or nicotine before desired bedtime
Avoid excessively eating foods rich in carbohydrates or sugar
Do not eat your largest meal of the day within three hours of bedtime
You should also avoid drinking any alcohol within three hours of bedtime
Avoid eating a lot of snacks and fast foods

Dr. Preeti Devnani MD, ABPN, D, ABIM, FAASM is the Clinical Director of the comprehensive Sleep Disorder Clinic at the Jaslok Hospital, Mumbai – She is a specialist in Sleep Medicine and Neurology and is board certified by the American Board of Neurology & Psychiatry and American Board of Sleep Medicine. Dr. Devnani is the recipient of the Young Investigator Research Award from the World Association of Sleep Medicine 2013. She is also a board member and faculty examiner of the Indian Sleep Disorder Association and Indian Sleep Research Society.

Image source: Getty Images

Published: December 22, 2014 10:27 pm

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