How to protect your health when you often have to work night shifts?

Harmful effects of working night shifts regularly

Working night shifts regularly can pose challenges to a person's physical and mental health, explains Dr G Sushma, clinical nutritionist, CARE Hospital, Hyderabad.

This disrupts your sleep cycle and can increase your stress levels. Working long shifts has been linked to a higher risk of metabolic disorders, including obesity and diabetes, as well as cardiovascular problems.

Dr Aditya S Chowti, senior consultant, internal medicine at Fortis Cunningham Hospital (India) - notes that disrupted sleep cycles cause stress that can lead to headaches, stomach aches and high blood pressure. Additionally, maintaining personal relationships and hobbies can become difficult with busy schedules and are not suitable for most people.

According to doctors, engaging in shift work for long periods of time is harmful to your health, but there are some strategies and tips that can help you take care of your health when working night shifts.

Health care tips

Sleep Management: Establish a consistent sleep routine, even on non-work days. Create a conducive sleep environment that is dark, quiet, and comfortable.

Take frequent breaks: Incorporate short breaks into your work shift to combat fatigue. Use this time to stretch, take a brisk walk, or engage in activities that help clear your mind.

Taking breaks can help improve concentration and prevent exhaustion during long night hours.

Maintain Energy: Proper nutrition is important to maintain energy levels during long work shifts, prevent fatigue and optimize overall performance.

Nutrient-rich foods positively affect mood and cognitive function, which is essential to combat mental stress associated with irregular working hours.

Light exposure: Exposure to natural light plays an important role in regulating your circadian rhythm.

Spend time in natural sunlight during waking hours, especially before or after work shifts.

Regular health check-ups: Schedule regular health check-ups to monitor and promptly address any emerging health problems.

Stress Management: Practice stress reduction techniques such as mindfulness, deep breathing or yoga to effectively manage stress related to irregular work hours.

Source: https://laodong.vn/suc-khoe/bao-ve-suc-khoe-the-nao-khi-thuong-xuyen-phai-lam-ca-dem-1383410.ldo