4 Important Health Risks Of Working At Night: 6 Tips To Avoid It

Night work is a reality and more and more types of jobs are added to this type of schedule. Either for the needs of the services provided, or for the convenience of the workers in terms of schedules.  Whatever the reason, the reality is that this type of schedule affects health and well-being on a daily basis. As specialists in rest, we are very concerned about the quality of sleep. There are many health risks of working at night and sleeping during the day, that's why we want to show the risks that it entails for your body. And contribute our grain of sand to help make these effects less harmful.

What happens if you don't sleep at night?

The normal thing is to work during the day and sleep at night. However, there are jobs that modify these hours to offer the best possible services. The medicine sector, networks, works, even students are affected by these night hours. But what happens if you don't sleep at night? When you do not sleep at night the body does not rest normally, this is because the body is ready to sleep at night. During this period we secrete melatonin, a hormone that is responsible for adjusting our biological rhythms and produces drowsiness. Those who work at night must fight this drowsiness through energy drinks, caffeine, food, etc.

Health risks of working at night are:

There are studies that ensure the health risks of working at night.  And is that one of the main things that happens to your body when you work at night and sleep during the day is experiencing hormonal changes.  Here we show some of those risks that night work entails:

1) Hormonal changes

Among the changes that occur in your body when you work at night and sleep during the day, there are hormonal alterations that can affect, in the case of women, menstruation.

2) Irritability

Not sleeping well, lack of sleep, and not getting adequate rest takes its toll on people's character.  Resulting in sudden mood swings, irritability, even resentment in family and social life.

3) Sleep disorders

Our brain is, in a way, programming to rest at night. One of the health risks of working at night and sleep during the day is that, you tend to rest between 1-2 hours less than other people. Something that affects more significantly the older you are.  It is difficult for the body to adapt and recover from this situation. Since they not only decrease the hours you sleep, but also the quality of sleep. Not enough rest and this in the long run brings consequences such as: chronic fatigue, lack of concentration, drowsiness ...

Realted article :- Sleep Time By Age: 8 Most Important Healthy Sleep Advices

4) Stress

Hormonal changes suffered by lack of sleep, poor rest, work rhythm, family reconciliation, etc.  They are factors that accumulate day after day and cause anxiety and stress situations.

Diseases associated with working at night and sleeping during the day

Disruption of natural biological rhythms due to working at night can cause serious health problems, as noted by the International Agency for Research on Cancer (IARC).  And this can lead to the appearance of diseases in the medium-long term.

1) Cancer

The World Health Organization indicates that working at night can help cancer, as it indicates in its study on the risks of cancer associated with night work.  And it is that sleep is essential for good health.

2) Blood pressure

Our body is governed by the circadian rhythm (of activity-rest), which is like a biological clock that tells us when it is day and when it is time to sleep.  When this rhythm is altered, higher levels of cortisol (hormone responsible for stress) occur, which produces a significant increase in blood pressure in just one day of night work.  Even, being able to produce long-term cardiac problems.

3) Digestive problems

Not being used to a rhythm of night life, eating habits are not marked for this time slot.  The type of diet that is usually followed when you work at night and sleep during the day is bad.  It is eaten between meals, copious meals and drinks that mitigate fatigue.  This in the long run causes changes in the digestive system that have to work harder to digest this type of diet, which can generate permanent stomach problems.

4) Diabetes

In addition to diet and biological changes, working at night and sleeping during the day produce changes in glucose levels.  The regulation of glucose in the body is altered, which can cause type 2 diabetes problems. In addition to changes in the metabolism, there may be cases of overweight.

Related Article :- History of Diabetes

Tips to avoid health risks of working at night

Despite all the risks associated with working at night and sleeping during the day, we know that there are people who, due to the type of work they do, have no choice but to follow this schedule.  As rest is essential for everyday life and quality of life, we have prepared some tips for you:

1. Sleep before going to work

Just as we would after eating before starting the afternoon shift, taking a little nap for an hour helps to balance the hours of sleep and put our brains to rest.

2. Wear dark glasses

When you leave work in the morning, put on dark glasses that cover the sun a lot.  This tricks the brain just long enough to get home, put the room in the dark (helps you fall asleep), and sleep.

3. Medical check-ups

To ensure that there are no serious health problems when working at night, it is recommended that you do regular check-ups to reduce the health risks of working at night. In this way, any alteration that may pose a health risk can be detected and resolved.  How to take melatonin supplements if the body does not secrete it on its own.

4. Healthy meals

A balanced and healthy diet will help maintain an organism with vitality, good shape and a better sleep.  Do not eat food from time to time, but establish a food routine for these shifts.  In this way, overweight and important changes in metabolism can be prevented.

5. Isolate noise

During the day there is more movement, voices, screams, cars, sirens, music, etc.  That they can alter the moment of rest.  Closing all windows and shutters tightly or even buying ear plugs can help you get a better rest.

6. A good mattress

However, the most important thing when it comes to falling asleep and having a good rest is the mattress.  A good mattress that adapts to your movements and keeps your body in a good position while you sleep.  It will promote a good rest, in addition to preventing possible back problems derived from sleeping on a bad mattress.

If you work a night shift and sleep during the day and want to improve the quality of your sleep, we invite you to try our mattress without compromise.  You will notice the difference.