Night shift work has a detrimental effect on people’s health. Normally, a person should sleep at night and be awake during the day. Due to the shift of sleep and rest time, the body experiences significant stress, causing physiological and psychological disorders. If measures are not taken to maintain health when working night shifts, it can lead to serious complications and even disability.
Impact of night shifts on health
Night shifts have a negative impact on a person’s well-being, mainly due to the disruption of circadian rhythms—the biological clock that regulates sleep, wakefulness, hormonal secretion, body temperature, and metabolism. Working night shifts forces the body to function against its natural rhythm, leading to various health issues.
1. Sleep disturbance
- The duration and quality of sleep decreases.
- Chronic sleep deprivation occurs, even if a person sleeps during the day.
- Drowsiness, fatigue, decreased concentration and performance.
2. Metabolic problems
- The risk of metabolic syndrome increases.
- There may be spikes in blood sugar levels, lipid metabolism disorders, and increased blood pressure.
- Increases the likelihood of type 2 diabetes, obesity and cardiovascular disease.
3. Hormonal disorders
- Decreased melatonin levels impair sleep and increase the risk of cancer, especially breast cancer.
- Increased levels of cortisol increase stress, increasing the risk of cardiovascular pathologies.
- The secretion of hormones regulating appetite is disturbed, which contributes to weight gain.
4. Nutritional problems
- Dietary patterns are disrupted.
- Frequent snacking, mostly junk food, contributes to weight gain.
5. Mental health
- Chronic fatigue increases the risk of depression, anxiety disorders and emotional burnout.
- Night shift workers are more likely to have suicidal tendencies.
6. Weakened immune system
- Lack of sleep and high levels of stress impair the immune system.
- The susceptibility to infections increases.
- Thus, night shifts have a complex negative impact on the body, increasing the risk of many diseases and worsening the quality of life.
Diseases associated with night shifts
Working night shifts can lead to the development of various diseases due to chronic sleep deprivation, stress, metabolic disorders, and a weakened immune system.
1. Cardiovascular diseases
Increased risk of hypertension, coronary heart disease and stroke.
Causes: chronic sleep deprivation, constant stress.
Symptoms:
- High blood pressure.
- Chest pain.
- Dizziness.
- Heart palpitations.
2. Metabolic disorders
Development of insulin resistance – a precursor to type 2 diabetes.
Causes: disrupted sleep and diet, hormonal imbalance.
Symptoms:
- Constant thirst.
- Frequent urination.
- Weakness, fatigue.
3. Diseases of the gastrointestinal tract
Increased risk of gastritis, ulcers, heartburn.
Causes: irregular meals, snacking on the run, eating junk food.
Additional factor: excess weight gain due to reduced physical activity during the day.
4. Mental disorders
Development of depression, anxiety disorders, chronic fatigue.
Causes: constant lack of sleep, high stress levels.
Symptoms:
- Irritability.
- Feeling depressed, apathy.
- Loss of interest in life.
5. Cancer diseases
Increased risk of cancer (e.g. breast cancer in women).
Causes: decreased melatonin levels, hormonal disorders.
Thus, working night shifts increases the likelihood of developing serious diseases, worsens general well-being and quality of life.
Night shifts: how to stay healthy?
Despite all the risks, many people are forced to work in shifts. Recommendations to help reduce the negative impact of night work on the body:
- Try to get at least 8 hours of sleep a night. Use earplugs, blackout curtains or a sleep mask.
- Adhere to a diet that prioritizes healthy foods. Avoid snacking on the go, fatty, fried and sugary foods, especially before bedtime.
- Drink enough water. Dehydration can worsen symptoms of sleep deprivation and fatigue.
- Exercise regularly. Physical activity helps fight stress, improves mood and sleep quality.
- Spend time outdoors and in the sun. This will help establish circadian rhythms and synthesize vitamin D, which is involved in many biochemical processes of the body, including strengthening the immune system.
- Avoid excessive consumption of caffeine. It impairs the quality of sleep and exhausts the nervous system.
- Try to fall asleep at the same time, ventilate the room before going to bed.
- If possible, alternate between night and day shifts so that your body has time to recover.
One should not forget about psychological comfort. Night work is often associated with social isolation and disruption of the usual way of life. It is important to find time for socializing with loved ones, hobbies that bring pleasure and help relieve stress. It is quite difficult to stay healthy while working the night shifts. It is necessary to lead a healthy lifestyle and do not ignore the symptoms of ailments.
Regular medical examinations and health monitoring
People who work night shifts need regular medical check-ups to detect possible health problems in time. It is important to monitor blood pressure levels, blood sugar and cholesterol levels, and cardiovascular health. Regular consultations with a doctor will help you adjust your lifestyle, choose the optimal sleep and diet, and if necessary – to start treatment in the early stages of disease. Even minor symptoms such as frequent fatigue, headaches, digestive disorders or mood changes should not be ignored, as they may signal the development of more serious problems.
Conclusion
Working night shifts has a significant impact on a person’s physical and mental health. Violation of circadian rhythms, chronic sleep deprivation, increased stress levels and metabolic malfunctions can lead to the development of serious diseases, including cardiovascular pathologies, diabetes, gastroenterological disorders, depression and even cancer.
To minimize the harm, it is necessary to follow a sleep schedule, eat right, control the level of physical activity and undergo regular medical check-ups. It is also important to maintain emotional well-being, find time to rest and socialize with loved ones. A responsible attitude to your health will reduce the negative effects of night work and preserve your quality of life.
