you are awake at night and asleep during the day, your body does not
receive powerful biological cues from the amount of light in the environment.
cues are necessary to regulate the circadian rhythms that control
your sleep/wake cycle.
causes difficulty in falling asleep and getting enough deep sleep.
An additional problem is switching from a night schedule to a day
schedule on days off, or during changes in your work shift. This switching
causes the same effects as jet lag.
people it is more difficult to sleep during the day.
one in five workers do shift work, and working non-standard
hours has been firmly linked to a number of mental and physical
nights disrupts normal circadian rhythms.
working the night shift is at greater risk of various disorders, accidents
and misfortunes, including:
likelihood of obesity
-Increased risk of cardiovascular disease
-Higher risk of mood changes
-Increased risk of gastrointestinal problems, such as constipation
and stomach discomfort
-Higher risk of motor vehicle accidents and work-related accidents
have learned that circadian rhythms-the 24-hour cycles that keep our
bodies on time-are involved in sleep, weight gain and mood
rhythm regulate energy and in turn weight gain in humans.
rhythms are daily cycles based on a 24-hour period and they are strongly
influenced by regular changes in the environment such as night and
rhythm also governs the flow of hormones and temperature fluctuations.
and weight gain are almost always going to be found together.
concentration changes daily. Cortisol is the most potent glucocorticoid
produced by the human adrenal. This peaks during the morning hours
when glucose is needed for activity and reaches its low point late
in the evening.
in a Night Shift involves having cortisol peaks when you are going
to work at night shift and stay healthy try to do:
eat a huge meal right at the end of your shift. It will just sit in
your stomach as you try to sleep, leading to trouble digesting as
well as disrupted slumber. Your body will have difficulty burning
these extra calories and they can turn to fat.
plenty of water throughout your shift. Dehydration can cause cramps
and headaches, which can make your shift very unpleasant.
up on complex carbs (oatmeal, bran and brown rice.); these will release
energy slowly over a long period of time, versus quick sugar bursts
that won't last too long. Also, protein will fuel your muscles throughout
your meals and activities to match your "day."
exercise can boost your alertness. If you have an extra break where
you can get in a few minutes of a good workout, take advantage! If
you can't exercise at work, try doing it at other times. This will
create better daytime sleep. A word of caution: Don't work out right
after you get home, before going to sleep. It will wake you up and
make snoozing difficult. Try working out before you go to work instead.
to bright light will also improve your alertness. Obviously, if it's
dark out, this can't come from a natural source. Turn on the lights!
helps to break up the monotony of a long shift. If you are allowed,
bring in your own music. Use fast-paced sounds to pump you up when
you are dragging towards the end of the shift.