Night shift work vs. insomnia: Is there a solution?
Maintaining a nighttime routine, sleeping 8 hours per night, and having healthy habits are techniques that help us maintain our health and are essential for our lives. But what do you do when your work schedule prevents you from following this playbook?
About 20 million Brazilians swap day for night when it comes to work, and this happens in different settings: hospitals, industries, factories, security and reception companies, among others.
The problem here is that this inversion of the biological rhythm, which occurs when we don't have a standard work schedule (9 AM to 6 PM), brings serious consequences to the worker's health.
But why does this happen after all?
Circadian cycle
A circadian cycle (also called circadian rhythm) is a set of physical and mental changes that occur in our body over an approximately 24-hour period (circa = about; dian = a day). It's also what we commonly call the biological clock.
Regardless of learned routine, lifestyle, and/or social context, each individual has their own circadian cycle, meaning even identical twins can have completely different biological clocks. That's why some people like to sleep and wake up early (called morning types) while others prefer to sleep and wake up later (called evening or night types).
The circadian cycle is affected by different factors, but the main one is our exposure to light. The darker and quieter a place is, the more your brain will understand that it's time to rest, and the opposite is also true: the brighter the environment, the more alert your body will be.
Night shift work is a factor that directly impacts the circadian cycle because when individuals leave their workplace needing to rest, they encounter sunlight, causing their body to naturally remain in a state of alertness. The hormones that stimulate sleep are reduced in the bloodstream, making it impossible for the person to sleep for 8 consecutive hours, for example.
Health consequences
The disruption of the circadian cycle caused by night shift work can bring serious consequences to an individual's health. The body in imbalance does the opposite of what would be natural, and instead of actions that stimulate relaxation, such as the secretion of melatonin, known as the sleep hormone, the body produces more cortisol, which is known as the stress hormone.
Stress, by itself, is a very concerning factor, since continuous exposure to it can trigger cardiovascular diseases, metabolic disorders such as type 2 diabetes, mental illnesses such as anxiety and depression, and immune system deficiency.
When there is this imbalance in the circadian cycle and nothing is done to mitigate the impacts, the person cannot get quality rest—it's as if they never sleep deeply, only taking several naps.
According to sleep specialist Dr. Caio Bonadio: "It's necessary to seek help from a healthcare professional when you feel that the symptoms of this imbalance are harming your personal and/or professional life."
Pay attention if you notice the following signs from your body:
- If you feel the need to take medication to sleep or to stay more alert during work or during your daily routine
- If you start losing the energy to work
- If you notice impaired memory and concentration
- If you feel daytime sleepiness
- If you observe changes in appetite and weight gain/loss
- If you feel you are abusing alcohol and other illicit substances
- If you notice conflicts with coworkers and family
What to do?
We know that working a night shift is not always a choice, and when this effort is necessary, you need to be aware that this swap of day for night has harmful effects on your health. The good news is that there are already techniques that help reduce these symptoms and ensure quality sleep, even at different times. Let's take a look:
Maintain a planned rest routine
Even in situations where your schedule changes weekly, try to plan and reserve the time you will sleep so you can do it every day (that week) at the same time. This will help your body better understand when it's time to shut down.
If your schedule doesn't allow you to sleep 6 to 8 consecutive hours, try taking a nap before starting your shift so you have more energy when you begin. If your work allows it, naps during your work shift are also beneficial for reducing fatigue throughout your workday.
Coffee, for example, is a great ally for those who need to force themselves to stay awake at night, but it should be used carefully, since it continues to have an effect on your body for up to 7 hours, which can interfere when your shift ends and you want to sleep. Fatty foods, those rich in carbohydrates, and/or spicy foods should also be avoided at least 3 hours before the end of your shift—this will prevent possible gastrointestinal problems from disrupting your night's sleep.
As we mentioned above, the main factor that interferes with our circadian rhythm is exposure to light, so when you finish your shift in the morning, put on sunglasses for the trip back home. This simple accessory can significantly reduce the impact of this exposure to sunlight since you will decrease the amount of light entering your eyes.
If you feel the need, it's always worthwhile to seek help from a healthcare professional specialized in sleep, who can offer you other resources, including medications to help rebalance your circadian cycle and reduce the most severe symptoms.
Here at Vigilantes do Sono, we use CBT-I to help thousands of patients sleep better without medication. Want to learn about the tool? Click the button below to find out more.
