The perfect way to look after your health if you work shifts
There are many knock-on effects of working nights or early mornings, and often employers could do more to protect staff. But there are small, simple changes that can make all the difference
TL;DR
- Humans are not naturally adapted for night work, as it goes against their circadian cycle, affecting metabolism, immune system, hormones, and organ function.
- Shift work is linked to increased risks of heart disease, hypertension, obesity, diabetes, stroke, depression, anxiety, and some cancers, with the WHO classifying it as 'probably carcinogenic'.
- Shift workers face higher risks of accidents, injuries, and medical errors due to fatigue and impaired cognition.
- Employers can mitigate risks by optimizing rota patterns, managing transitions between shifts, and using appropriate workplace lighting.
- Individual strategies include taking short naps, managing caffeine intake, maintaining a healthy lifestyle with exercise, and creating a conducive sleep environment.
- Shift work can negatively impact relationships and family life, potentially leading to increased divorce and separation rates.
- Many employers are failing to adequately protect staff from the harms of night shift work, with occupational health services diminishing.
- Supplements like Vitamin D may be beneficial, but general supplement use has limited evidence; healthy eating and exercise are crucial for managing risks like type 2 diabetes.