Today, we are living in a period of globalization which has made possible for companies to spread their businesses all across the world.
Rapid advances in the field of transportation, logistics and communication has driven the growth of globalization.
Many Indian companies have allianced with foreign companies world wide and vice versa.
This has given rise to the need of 24/7 working pattern in order to cater to the customer requirements in different time zones.
But, are the employees willing to work at night?
Surprisingly, yes. Infact there are lot of people who willingly opt for night shifts and here is the reason why?
Why People Are Choosing Night Shifts?
A large number of people are choosing night shifts because the companies are offering lucrative packages to their employees for working late hours in the night.
The companies also provide good facilities, incentives, home pick up and drop facilities.
Hence, more and more employees are ready to work in night shifts and take rest during the day.
A large number of people who are either studying or are on vacations choose night shifts as they are the best source of pocket money.
There are few people too who have to work in late night due to poor financial conditions.
But, have you ever given a thought, what can be the impact of working in a night duty on your health?
Of course, the impact will be negative as you are disturbing the natural functioning of your system where in the body rests at night and is active during the day.
In fact, you must first know why all people universally follow the pattern of waking up in the morning, going for work and coming back in the evening and sleeping at night.
Many research studies have determined that rising with the sun and sleeping after sunset and working throughout the day is the best way to keep your body and mind in good health condition.
If you have an unorganized lifestyle, you may be prone to many diseases and frequent mood swings.
How Working in Night Shift is taking a Toll on Your Health? Is Working Night Shift Bad For Your Health?
1. Your Sleep Pattern
2. Unintentional Weight Gain
3. Lowers Metabolism Rate
4. You Tend To Become Less Alert
5. Risky During Pregnancy
6. You will be At A bigger Risk Of Suffering From Heart Attack
7. You May Suffer From Diabetes
8. You May Be Gripped By Depression
Why Is Sleep So Essential?
Sleep is so essential for regulating the central nervous system and cognitive function.
Sleep also affects the immune system – for example, those who sleep less than five to six hours are 4.5 times more likely to have a cold than those who sleep for seven hours per night.
For athletes, sleeping a long time is where the application of extension hormone in the body is at its highest.
Furthermore, a deficiency of sleep can affect strength and power, energy stores, and increase the risk of injury.
Too small amount sleep can head to weight gain by altering levels of the hormones that manage satiety and hunger, focal to overeating, overweight, and obesity.
Development of hormone is secreted during slow wave sleep.
Inadequate sleep is related to a higher incidence of behavioral problems, especially attention deficit and hyperactivity disorder.
Sleep disruption generated by snoring in newborns their evolution.
Night terrors and confusional arousals are then made worse by sleep deprivation.
Memory consolidation occurs during slow wave sleep, meaning that the number of pieces of what we have learned throughout the day come together coherently so that the knowledge can be accessed when needed.
School performance enhances in kids with poor sleep because of obstructive sleep apnea after it has been treated.
When kids sleep well, their parents’ sleep enhances, too, doing wonders for their capacity to function throughout the day (and maintain their sanity in the evening and night).
This may be last on this list, but definitely not least!
How Much Sleep Does One Need?
Sleep is like nutrition: it has a needed daily allowance (RDA). Like nutritional deficiency, sleep deficiency is not good for our health.
The RDA of sleep is genetically regulated and is therefore innate to the species and to other elements such as age and the general state of health.
1. A healthy middle-aged adult needs 7 to 8 hours per day.
2. A healthy elderly adult: slightly less.
3. A healthy child and teen: more.
4. A healthy infant: even more.
5. A healthy kitty: a lot more.
6. A person with the flu, an infection, or another illness: a lot-lot more.
What Are The Healthy Diet Tips for People Working Night Shifts? And How To Work Night Shift And Stay Healthy?
Popular research has repeatedly confirmed that night shift workers weigh more than day shift workers.
Weight gain is also related to other health problems also.
But worry not. To avoid weight gain and other health problems you need to control a bit by simply following the below mentioned do’s and don’ts.
Protein-rich foods generally keep you alert, which builds them a good choice for meals and snacks eaten throughout an evening or night shift.
Always try to convey fresh and homemade food as much as possible.
Since huge meals can also reduce alertness and makes you sleepy, smaller meals should be eaten throughout the night shift.
After your night shift is over but before you go to sleep, eat a small, light amount of meal which should be a balanced combination of carbohydrates, protein, and fat.
At night, your body naturally slows down digestion and the metabolic process, so eating a small meal will supply better quality sleep, and get digested easily.
3 a.m. to 4 a.m. is the time when you tend to feel more tired and sleepy. This is because your body is organically programmed to be resting around this time.
You need to select a healthy protein option which will give you the burst of energy without making you sleepy.
Night workers should eat their main meal before their shift starts, ideally at the daily dinnertime between 5:00 p.m. To 7:00 p.m.
Keep yourself hydrated with pure water instead of caffeinated or preserved beverages. Make sure that you drink at least 8-10 glasses of water.
As much as possible, decrease your consumption of preserved and packaged foods and go for fresh preparations alternatively.
Avoid tea/coffee/alcohol for at least 4 hours before bedtime to decrease their effects on sleep because such caffeine and alcohol can endure in your bloodstream for up to 8 hours.
Take the limit amount of caffeine intake regularly to no more than 3 – 4 cups of tea/coffee.
Never go to sleep hungry as it may head to interrupted sleep and make you restless.
Prevent consuming large meals throughout the working hours.
Avoid fatty favorites like potato chips, french fries or any fried food which takes longer to digest and contribute to weight gain.
What Are The Healthy Options out of which you can choose from:
Pitas, pieces of bread, with hummus and also vegetables
Dry cereals and also grain salads like couscous, quinoa, bulgur, and barley
Dry roasted rice flakes with salt and pepper seasoning.
Few vegetables with cottage cheese
Peanut butter with fruit or vegetables
Boiled eggs salads with vegetables.
Fresh fruit juices
Fresh vegetable juices
Fruit shakes made with low-fat milk, with ground flax seed or other nuts and seeds and half teaspoon sugar.
Sandwiches that are made with low-fat meats like chicken and fish with vegetables.
Bean salad with few types of vegetables
Due to lack of time during the working days, and to eat well as a shift worker, you need to put some time into ‘batch cooking’ on your off days, by making large batches of healthy food; to stock up for when you’re working.
This will help to keep you from using vending machines at work and from eating restaurant food too often.
What Are The Simple Yoga Poses Or Asanas For People Working On Night Shifts? And Night Shift Health Tips.
1. Shavasana (Corpse Pose)
Shavasana yoga poses aids in relaxation, stress busting and enhancing attentiveness.
- Just lie down flat on your back, with arms by the side.
- Make sure that your palms are towards up, close your eyes and relax.
- In other words, just behave like a corpse, except that you are breathing.
Sarvanga means your whole body and this yoga asana gives you the number of advantages to the whole body.
This is said to be best for blood circulation, digestive system and one of the suggested Yoga asanas for back pain issues.
- Lie down on your back. Just relax your whole body and join the legs close together.
- Ensure to keep your palms pressed flat on the ground. Slightly raise the legs straight upwards at a 90-degree angle with the help of the pressed palms.
- Once balanced, raise your back through your legs up into a vertical position with your hands bearing the back and the chin touching the chest. Maintain this posture for a few minutes.
3. Dhanurasana (Bow Yoga Pose)
In this yoga pose, your body follows a bow. It aids decrease belly fat and is another of the recommended Yoga poses for back pain problems.
- Lie down on the floor on your stomach. Relax your body fully by taking a few breaths.
- Breathing slowly, bend your legs up backward and catch the ankles with your hands. Your total body will now look like a bow. Hold this pose for a few minutes and continue breathing.
4. Balasana (Child’s Pose)
This yoga pose resembles a child moderating so. It aids relieve stress and increases blood circulation. It also helps cure back pain.
- Sit on your leg knees with the heels touching the buttocks. Place your hand’s palms down on the thighs.
- Deform down your chest to rest between the knees, with your hands forward, touching the ground while exhaling slowly. Conserve the pose for 2 to 3 minutes.
5. Vajra Asana (Called As Diamond Yoga Pose)
It is known so since it is meant to make your body strong like a thunderbolt.
This alleviates knee pain and aids in digestion apart from calming you down.
- Sit on your leg knees with the heels touching the buttocks. Ensure to Remain your waist, neck, and spine in a straight line.
- Both your hands will be rested on the knees with your elbows kept straight and eyes closed.
- Breathe generally with your face watching front. Detain the pose for a few minutes or seconds.
6. Tadasana (Mountain Yoga Pose)
A primary standing poses that aids in generating space within your body. It, therefore, permits a more efficient functioning of internal organs.
It is also known to enhance respiration, digestion, and blood circulation.
- Stand straight with your feet jointly and relax your shoulders.
- Your weight should be evenly distributed through your soles with your arms at your sides.
- With a deep breath, raise your hands up straight overhead, palms facing each other.
- Reach up skyward with your fingertips, feet firmly on the ground.
7. Trikonasana (Triangle Pose)
For yoga postures beginners
Cures a backache and aids in regulating menstrual cycles for women.
Escalate your arms out to your sides and bend over your right leg.
Stand with your feet slightly apart, right foot toes turned out to 90 degrees and left foot ones at 45 degrees.
Permit your right hand to touch either the floor or your right ankle. Extend the left-hand fingertips upwards. Look up and detain your breath for a few seconds. Repeat on the opposite side.
8. Leg Cycling
This amazing exercise is useful for weight loss.
- Lie on your back is towards upward. Keep your arms close to your body, straight with your palms touching the ground.
- Make sure place your feet close to your buttocks with the heels and toes touching each other.
- Slightly lift up your legs and cycle in the air. Reverse the cycling direction after a few minutes.
I hope all these above tips will help you prevent the usual perils of working in the night shift.
Following these amazing tips for good sleep regularly will definitely help you. Along with these, also make sure that your room is dark enough to help you sleep properly.
I hope you liked the article. For any queries or inputs, please write in the comments below.