How to take care of your health if you’re on the graveyard shift

Working the graveyard shift, while often a necessity, can pose unique challenges to one’s physical and mental well-being. As the rest of the world sleeps, individuals on night shifts navigate through a different rhythm.

Although the first problem will be your disrupted sleep cycle, explained Dr G Sushma, clinical dietician, CARE Hospitals, Hyderabad, shift work can also elevate your stress levels, impacting both mental and physical well-being. Doing prolonged shift work has been linked to a higher risk of metabolic disorders, including obesity and diabetes, as well as cardiovascular issues like heart disease.

Dr Aditya S Chowti, senior consultant, internal medicine, Fortis Cunningham, noted that all the stress can result in headaches, stomach aches, and high blood pressure. “Additionally, maintaining personal relationships and hobbies can become challenging with such demanding schedules.”

Dr Sushma emphasised that long-term engagement in shift work is bad for your health. These are some practical strategies to help you take care of your health and thrive while working the graveyard shift.

Here’s how to take care of yourself if you work the graveyard shift

Sleep Hygiene: Establish a consistent sleep routine, even on non-working days. Create a conducive sleep environment that is dark, quiet, and comfortable.

Take Regular Breaks: Incorporate short breaks into your shift to combat fatigue. Use this time to stretch, take a brisk walk, or engage in activities that help refresh your mind. Breaks can contribute to improved focus and prevent burnout during the long night hours.

Energy Maintenance: Proper nutrition is crucial for sustaining energy levels during extended shifts, preventing fatigue and optimising overall performance. Nutrient-rich foods positively influence mood and cognitive function, essential for combatting the mental strain associated with irregular work hours.

Light Exposure: Exposure to natural light plays a crucial role in regulating your circadian rhythm. Spend time in natural sunlight during your waking hours, especially before or after your shift. If natural light is limited, consider using artificial light sources designed to mimic natural sunlight.

Social Support: Cultivate a robust support system with friends and family to help cope with the unique challenges posed by shift work.

Regular Health Check-ups: Schedule periodic health check-ups to monitor and address emerging health issues promptly.

Stress Management: Practice stress-reducing techniques such as mindfulness, deep breathing, or yoga to effectively manage the stress associated with irregular work hours.

Reference Link

https://indianexpress.com/article/lifestyle/life-style/health-problems-graveyard-shift-how-to-solve-9041944/