Health Risks of Night Work

Working at night is hardly a new phenomenon - inn keepers, nightwatchmen and other out of hours workers have been doing it for millennia. The examination into the ill effects of working at night is a comparatively new thing. Numerous studies have shown the negative impacts of working night shifts due to body clock disruption - which is good to know but what can you actually do about it?

The main concern with working at night is due to disruption to the human body clock, and the effects on Circadian Rhythms. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Many of these rhythms influence sleep-wake cycles, the release of hormones, digestion and eating habits, body temperature, and other significant bodily functions. Various stimuli from the environment can affect circadian rhythms - light being one of them. Working night shifts affects the circadian rhythms due to the disruption of the usual light stimuli and timing as now the body is awake when it is dark and sleeping during daylight hours. Certain biological functions and processes affected by circadian rhythms are disrupted by these changes in light stimuli that come with night shift work. Research has shown that disruption to these rhythms is associated with an increased risk of medical and mental health conditions.

Professor Harrington, of the University of Birmingham's Institute of Occupational Health identified the following risks/negative impacts upon health:

-Inefficiency of performance - increased risk of accidents

-Negative impacts up family and social life

-Reduction in quality and quantity of sleep

-Widespread complaints of “fatigue”

-Anxiety, depression, and increased neuroticism

-Increasing evidence of adverse cardiovascular effects

-Possible increase in gastrointestinal disorders

-Increased risk of spontaneous abortion, low birth weight, and prematurity.

Night shift work comes with a significant amount of associated mental, physical and social issues. The Parliamentary Office of Science and Technology (POST) recognised the impact upon health and in September 2018 issued a POSTnote reviewing the latest research findings and implications for policy. But what can we do to help ourselves on a day to day basis?

An article published online by the British Medical Journal provides an infographic detailing a sleep strategy on how to manage the lead up to night shifts, suggestions during the night shift and following days and recommendations on how to reset your body clock after night shifts, some of which are:

Day of first night shift: minimise sleep debt

- Take a 90-minute nap to complete one sleep cycle, between 2–6pm

- Sleep until you wake naturally

During night shift: improve performance

- Stay active

- Eat lightly and to comfort

On way home

-Try to avoid exposure to bright light (wear sunglasses even on a cloudy day)

- Consider public transport rather than driving

Days between night shifts: minimise sleep debt

-Try to get to sleep as early as possible

- Accept that any sleep is better than none (even fragmented or shortened sleep episodes) and maximise sleep time

Resetting after night shifts: re-establish normal sleep rhythm

-Aim to go to bed close to the normal time

-Avoid daytime napping in the subsequent days

These strategic tips use guidance on sleep and shift work from the National Institute for Health and Care Excellence (NICE) and the Royal Colleges of Physicians and Anaesthetists, research trials and aviation and heavy industry input and offer practical sleep hygiene suggestions to offset circadian disruption.

As with fitness, rest time plays an important time in recovery. It is also suggested that alcohol and caffeine be reduced or cut out as sleep time approaches to avoid sleep disruption. And of course, staying active, something we obviously like the sound of!

In last year's review of the impact of shift work on occupational cancer for the Institute of Occupational Medicine amongst the recommendations is the proposal that employers be encouraged to provide "provision of health and nutritious food and access to exercise for night shift workers." Fitness training is something that night shift workers need to be doing more of and have access to facilities or fitness opportunities.

At Fitness by Night, we provide fitness solutions during the early hours. If you're a night shift worker interested in improving your health and fitness, or would you are a company interested in looking after the health of your night shift staff click here to find out more or to book a consultation with a member of our team.

Fitness by Night is a service dedicated to providing Personal Training and classes late at night and in the early hours of the morning, aimed at supporting those who want the benefits of qualified fitness professionals when they work out after hours. Quality training and services shouldn't just be limited to the daytime hours, especially given the particularly health risks that come with working at night. If you are serious about improving your health, reaching your fitness goals or just want a late night alternative activity that doesn't involve a hangover this may be the service for you. For more information, or to book a session email info@fitnessbynight.co.uk or click here.