How to Productively Work Night Shifts and Sleep During the Day?

Shift work disorder primarily affects those who work night shifts, early morning shifts, or rotate shifts, according to Eric Zhou, an assistant professor in the Division of Sleep Medicine at Harvard Medical School.

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This disorder is characterized by significant difficulties in falling and staying asleep or sleeping when desired. The disruption is caused by the deviation from the body’s natural 24-hour sleep-wake cycle, known as the circadian rhythm.

Zhou explains that individuals working regular 9-to-5 shifts are typically awake when the sun is up, aligning with their internal circadian clock. Conversely, shift workers find their work and sleep hours misaligned with the natural cues for wakefulness and sleep. In essence, they are fighting against both their body’s inclinations and the natural order.

Connection Between Shift Work and Health

A review of research published in the Journal of Clinical Sleep Medicine in 2022 establishes a connection between shift work and heightened risks of severe health issues like heart attacks and diabetes. This research suggests that the adverse effects include metabolic syndrome (a cluster of conditions that increase the risk of heart disease, diabetes, and stroke), accidents, and specific types of cancer.

Zhou emphasizes the consistency and strength of this research, indicating that prolonged periods of working and sleeping during hours misaligned with natural light are likely detrimental to one’s health.

A study published in Advances in Nutrition reveals that shift workers on rotating schedules tend to eat irregularly and more frequently than day workers. They also consume more nighttime snacks and fewer nutritious foods, potentially with higher calorie content. This analysis, which examined 31 previous studies involving over 18,000 participants, examined workers’ average food intake across a 24-hour period.

Moreover, a 2023 review of multiple studies published in the Journal of Investigative Medicine suggests that disrupting the circadian rhythm through shift work increases the likelihood of colorectal cancer. This malignancy has strong associations with lifestyle factors. Factors contributing to the increased risk may include exposure to artificial light at night, along with intricate genetic and hormonal interactions.

Zhou acknowledges the alarming nature of cancer but clarifies that the exact mechanisms behind the connection between shift work and health issues are not yet fully understood.

Safeguarding Sleep and Health

For those engaged in overnight or early morning shifts, how can they ensure better sleep quality and overall well-being? Zhou provides evidence-based suggestions:

1. Manage Exposure to Light

   : Individuals on graveyard shifts, such as those working from midnight to 8 a.m., should minimize light exposure after work if they plan to sleep upon returning home. This might involve using blue light-blocking glasses or blackout shades in the bedroom




2. Allocate Ample Sleep Time

   : Despite challenges, setting aside sufficient time for sleep on days off is crucial. Protecting this sleep opportunity is essential




3. Maintain a Consistent Schedule

   : Strive to keep a steady shift work schedule and limit consecutive days of challenging shifts




4. Communicate with Employers

   : Discuss options with your employer, such as reducing overnight shifts. You can also involve a doctor to advocate for a shift change or increased flexibility




5. Seek Practical Solutions

   : As shift workers often have responsibilities both at work and in their families, it’s essential to find strategies that preserve a strong circadian rhythm despite the abnormal schedule of shift work

Reference :

1. Shift work can harm sleep and health: What helps? – (https:www.health.harvard.edu/blog/shift-work-can-harm-sleep-and-health-what-helps-202302282896)

Source: Medindia