Night shift required: airports, hospital, pharmacies, restaurants – without the round-the-clock access to all these benefits of civilization in our society can not do. But what about the health of those who work after sunset? Let’s see what scientists say.
The body can’t quite get used to the night schedule
The results of the studies are not encouraging. For 24 years, experts have studied the health status of 189 thousand women of different ages. They all worked in the schedule-changing night shifts. It was found that, the longer ladies live in such a regime, the greater is their risk of cardiovascular disease. And than at a later age a woman starts to work at night, the higher her risks.
Another study conducted at the University of Surrey showed that after three night shifts disrupted the process of protein synthesis in genes. It slows down the whole body.
The fact that the man – day animal, and his internal biological clock-oriented time of day. Night the body produces the sleep hormone melatonin: it enhances immunity and protects cells from aging. Insulin levels also are increased, the hormone responsible for hunger. Therefore, if we do not sleep we want to eat. In addition, at night and wakefulness increases the amount of cortisol – a stress hormone. That is, the body is in chronic stress. He is not resting and is quickly exhausted.
To pay for this mode almost immediately: there is a daily drowsiness, reduced memory and concentration, deterioration of mood and performance. In the long run increases the risk of developing ulcers, diabetes, depression and even breast cancer.
Studies show that if a graph does not change for a long time, we can begin to adapt. But we all have this ability: according to canadian and American researchers, only 40% of the people melatonin will eventually begin to produce during the day.
Another minus night work is less opportunities for sports and diet. Polls show that after working nights a lot harder to drag yourself to the gym and cook a healthy dinner, than after a working day.
How to reduce the harm of night life?
Here are some tips scientists:
- Find time to sleep. An adult needs 6.5 to 8 hours.
- To sleep in the daytime difficult, so create the conditions for yourself: hang in the room thick black-out curtains, purchase a light-shielding mask and ear plugs.
- In the beginning of the shift it is recommended to drink or eat anything with caffeine and to use a bright light. You can buy dawn simulator – makes it easier to Wake up.
- At the end of the shift, on the contrary, turn off the lights and eliminate caffeine.
- If you still find it hard to sleep, discuss with the physician the opportunity to take melatonin in addition.
- For as long as possible are on the street during the day: shortages of sunlight can cause depression.
- NAPs after lunch should last a maximum of 40 minutes. If you sleep longer than 75 minutes, you reach the deep stage of sleep and you will be all day sleepy.
- At night, the metabolism slows down, so night work is easy to gain weight. Don’t overdo the heavy high-calorie food and try to move more. At least just often get up from his chair.
Systematic shifts of the night everything is clear. But you need to prepare an important project for the night? Talk about how to reduce the harm of this event to a minimum in the article “How not to sleep through the night and survive the next day“.