Night Shift Work: How to Sleep Well and Stay Healthy While Working at Night
Night Shift Work: How to Sleep Well and Stay Healthy While Working at Night
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Night Shift Work: How to Sleep Well and Stay Healthy While Working at Night
People who work night shifts and need to rest during the day sleep less and worse. Furthermore, the hormones melatonin and cortisol, as well as salivary inflammatory cytokines, experience dysregulation in their production, which can be an indicator of various diseases.
Humans were not designed to work at night. Our physiology is programmed so that we sleep when it's dark and wake up when it's light. Whenever we try to reverse this pattern, we end up going against the nature of our circadian rhythms.
Due to exposure to light at night, the bodies of those who work night shifts secrete less of the hormone melatonin, which is involved in controlling biological rhythms, including the one that regulates sleep.
In other words, the change in the amount of melatonin in the body also alters the "clock" by which the body tells it's time to sleep. The darker and quieter an environment, the more melatonin tends to be secreted and the sleepier the person becomes. Cortisol secretion in these workers, in turn, has lost its natural rhythm.
This doesn't mean you shouldn't work at night; here you'll learn how night workers can better take care of their health.
In this video:
Night work;
How night work affects health;
What happens to night workers;
How many hours a night worker should sleep;
Night worker;
And much more
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0:52 – Sleep per shift
2:09 – Can night work be harmful to your health? 3:44 – Cognitive Complaints
9:21 – Be aware of sleep deprivation
11:06 – Keep the room dark
11:46 – Stay hydrated
12:54 – Exercise
13:42 – Scheduled Naps
14:04 – Sleep at the right time
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