In general, people believe that working the night shift isn’t that common. But, think of policemen, firemen, doctors, nurses, paramedics, cleaners, a great share of factory workers, etc. They all work night shifts. Indeed, about 20% of workers are either rotating shifts or working night shifts.

But, how such work hours affect sleep and health? Those who work in non-traditional hours are well aware of the negative effects and desperately want to learn how to improve their sleep. So, if you are a night shift worker, read on and find out everything you need to know about how to improve your sleep rhythm and overall health and well-being.

The Importance of Sleep

The truth is, getting enough and productive sleep is of utmost importance for your body to function effectively daily. Even one night of good night’s sleep can help you enjoy numerous mental, emotional, and physical benefits.

To be more precise, studies show that many mental capabilities like memory, problem-solving, and learning, are improved during REM (rapid eye movement) sleep. When speaking of physical benefits, sleep enables healing and repair. And, during sleep hours we get rid of the stress and negative thoughts feeling emotionally well after restoring our batteries.

Basically, sleep affects every aspect of our life and health. Lack of sleep can actually lead to many other health issues including hypertension, diabetes, obesity, cardiovascular disease, and depression.

The Circadian Rhythm and the Night Shift

Your circadian rhythm is in charge of your sleep-wake cycle. It is tied to your 24-hour body clock and regulated by your hormones and other external factors like light or dark. For example, once it gets dark, your body releases melatonin, the sleep hormone, and helps you fall asleep easily and get quality sleep.

However, when working the night shift, your circadian rhythm somehow ‘gets confused’ and cannot adjust to the external influences. In other words, your body keeps sending signals that you should go to sleep even when your workday has just begun and sending signals to be alert when you should sleep.

This entire process is even worse when someone is working rotational shifts. This is since your circadian rhythm will never get the chance to align and catch up. And, unfortunately, an out-of-sync and misaligned internal clock can lead to developing a Shift work sleep disorder (SWSD).

The Effects of Shift Work Sleep Disorder

Excessive sleepiness in the evening and insomnia during the day are the two main characteristics of Shift work sleep disorder. Namely, night work and daytime sleep can impact your body in many ways.

According to research, there’s a strong connection between irregular sleep schedules and certain mental health disorders, cardiac disease, and Alzheimer’s. Besides, SWSD can worsen inflammatory disorders, increase blood sugar levels, and slow metabolism.

But, that’s not all! Nighttime sleep is far better than daytime sleep since melatonin levels are reduced during the day. In other words, long periods of working night shifts can seriously impair your concentration, memory, and performance.

Ways to Improve Sleep when Working Night Shifts

Fortunately, there are certain things you could pay attention to if you want to get better sleep even though you are a night shift worker. Here’s what you can do:

• Follow a strict sleep routine – go to bed and wake up at the same time every day.
• Keep good sleep hygiene – create an adequate sleep environment, set the right temperature, and use a pillow that supports your neck.
• Avoid caffeine and sugar consumption several hours before your night shift ends.
• Keep a healthy lifestyle – follow a balanced diet and exercise regularly.