A few solutions to health issues and sleeping disorders of night shift workers

Night is reserved for sleep, and refreshing sleep is the best medicine to body and soul. Yet many of us spend night time in front of computers, at press or at hospitals or call centres. It is linked to profession in most cases, where an alternative is almost impossible. As a part of daily duty when you sleep at daytime, it affects biological clock.

Apart from sleeplessness, work pressure, bad food habits, sitting for a long time etc can lead to both health issues and mental stress. When you take night shifts and sleep at daytime, take care of a few points. If so you can take care of your health and work freely at night. A regular sleep-wake schedule can help you a lot.

Our body acts like a biological clock

Our body has many similarities to a clock hang on wall. Just like restrictions are put on a clock which works continuously for 24 hours without any break, our body too acts the same. Every activity of a clock is allocated within those 24 hours, and it follows certain principles. In the case of humans, such actions are controlled by hypothalamus of brain. Hypothalamus controls the balance of body and works similar to a biological clock. It also controls the production of sleep hormone, melatonin.

When you stay away at night, it adversely affects the biological clock and hence the balance. If time of night shift changes frequently, it affects your sleep and health a lot. Sleeplessness, tiredness, obesity, diabetics, hypertension, menstruation problems etc are some of the common problems faced by night shift workers. They can also face Shift Work Sleep Disorder (SWD). Night and rotate shift workers also have high risk of heart issues, metabolic syndrome, ulcers, insulin resistance etc.

Night shift jobs

Light plays a magnificent role in sleep and work structure. When you work in night shift, the room should be well lighted. Presence of light reduces the production of sleep hormone, melatonin, which keeps sleep at bay. If you feel sleepy, stop working for a few minutes. Walk a few steps or do some simple exercises. If possible allocate 30-minutes sleep during your night shift, which can give you more energy to work.

After night shift, while driving vehicles, if you feel sleep, stop for a few minutes, take rest and then proceed. Change your shift only once or twice a month if possible. Morning, Noon, Night – you should follow this clock when you change the shift. That means shift should also follow a uniform pattern like the needle of a clock, from one direction to next. Avoid reverse order of shifts and frequent rotating shifts too.

Coffee can give you only temporary refreshment

A strong coffee or tea while working can refresh you, and it can also provide a few more non-sleepy hours to work. Yet beverages can’t keep sleep at bay for long hours. It can also increase blood pressure and reduce sleeping hours after your night shift. Caffeine can adversely affect your sleep. So night shift workers should reduce the intake of tea and coffee. Instead drink a lot of fresh water. You can also consume fresh juices and eat a lot of fruits. Oily snacks can damage your stomach and cause digestion problems. Avoid heavy food after midnight.

Switch off your mobile while sleeping after night shift

After night duty, when you reach your apartment or room, have a sound sleep for minimum 6 to 8 hours. Switch off your mobile, so that phone calls and messages won’t disturb your sleep. Use thick curtains in the room to avoid sunlight maximum. Though your eyes are closed, sunlight gives an illusion to brain that it is daytime. Have a bath in warm water before you go to sleep. It can provide you a sound sleep. Also make other members of your home the necessity of your day sleep so that they won’t disturb you while sleeping. Also limit visitors.

Image source: Pixabay

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