In our society, many services do not stop at night or during holidays. Hospitals, means of transportation and factories, among others, require personnel available at all times, which gives rise to shift work. This type of work involves a wide range of schedules, including evening or night work, irregular or rotating shifts, and weekend or on-call work.
An estimated 15 to 20 percent of workers work shifts in industrialized societies, spanning key sectors such as manufacturing, healthcare, and transportation.
In Spain, according to the National Institute of Statistics (INE), it affects approximately 18% of the active population. And this figure has experienced a gradual increase in recent years.
Although essential for many sectors, these schedules have some drawbacks, especially in terms of health and well-being.
Thus, several studies have shown that they are associated with a higher risk of metabolic disorders such as overweight or obesity. Shift workers have an increased percentage of body fat, dyslipidemia (alteration in blood lipid levels), hypertension and type 2 diabetes, among other problems.
Two main reasons are used to explain these harmful effects: the imbalance of circadian rhythms and unhealthy lifestyles.
Out of control of the biological clock
Circadian rhythms – the natural cycles that regulate sleep, wakefulness and many other vital functions in our body – are imbalanced in shift workers, especially those who work night shifts.
During nighttime sleep, our body normally recovers and performs important functions to keep us healthy. Being awake at those hours means that the body cannot perform these functions as usual. Shift workers eat, work and try to sleep at times that go against their natural clock, causing negative impacts on their health.
Unhealthy lifestyles
But in addition to the imbalance in biological rhythms, irregular work schedules cause workers to follow disorganized and unhealthy eating patterns, sleep worse, have a more sedentary life, experience increased symptoms of stress and even suffer from depression.
Their diets are known to be noticeably different from those of workers with regular schedules. They include more frequent meals and greater consumption of snacks or snacks unhealthy. Instead of enjoying complete, nutrient-dense meals, they are more likely to turn to snacks and meals that require little preparation time.
Several studies have shown that, indeed, shift workers consume a higher amount of calories and have a preference for sugary drinks and foods with a higher proportion of sugars and saturated fats.
Regarding mental health, disordered habits can intensify stress and increase the risk of anxiety and depression, largely due to social isolation and lack of support. Prolonged fatigue and changing schedules also decrease motivation to engage in physical activity, thus contributing to a sedentary lifestyle and subsequent health complications.
Furthermore, sleep disorders are common in this population group, especially among people who work at night. This lack of night’s rest not only leads to physical and mental problems, but also affects safety in the workplace.
The key: sleep and eat better
Taking these data into account, it is crucial to adopt effective strategies to prevent and treat the potential health complications of shift work.
To improve sleep, typical recommendations can be followed, such as avoiding light exposure before bed and maintaining a quiet, dark environment in the bedroom. If these conventional measures are not effective, options such as taking melatonin supplements (whose effectiveness in shift workers has been demonstrated in a recent study) or establishing a consistent sleep routine, always sleeping at the same time, may be considered.
Additionally, techniques such as meditation and regular physical activity can be beneficial in managing stress.
Read more: Guide to taking active breaks at work
Secondly, planning meals will avoid resorting to less healthy options such as snacks available in vending machines.
Preparing and bringing healthy snacks to work, such as fruit, yogurt or nuts, will help maintain a balanced diet and avoid low-nutritious temptations when hunger strikes.
It is important to keep in mind that tolerance to carbohydrates at night is lower than during the day. According to recent work, insulin sensitivity decreases at night.
A possible solution is to opt for protein-rich dinners, as they increase satiety and enhance insulin secretion. Additionally, they have been shown to improve alertness and reduce drowsiness in shift workers.
Likewise, it is important to consume caffeine and other exciting substances in a controlled manner, avoiding their intake at least 6-8 hours before sleeping, so as not to interfere with the quality of sleep.
Finally, we must not forget about water: maintaining adequate hydration during the shift helps combat fatigue and improves workers’ concentration and mood.