What does irregular sleep lead to in shift work?

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Good sleep is one of the main com­po­nents of good human health. Unfor­tu­nate­ly, not every­one has been hon­ored to work accord­ing to the sched­ule for 8 hours 5 days a week, and there­fore get enough sleep. A con­sid­er­able part of our cit­i­zens peri­od­i­cal­ly work the night shift. Basi­cal­ly, these are shift work­ers — doc­tors, dri­vers, police, fire ser­vice, fac­to­ries, mines and fac­to­ries. As well as oth­er enter­pris­es and ser­vices, the work of which can­not stop even for an hour, not like for the night.

Dis­rup­tion of the sleep sched­ule, over­time, exces­sive moral and phys­i­cal stress — all this affects a per­son­’s health. Uncon­di­tion­al vio­la­tion of the nat­ur­al rhythm of the body’s vital activ­i­ty weak­ens the immune sys­tem. In this arti­cle, we will talk about the con­se­quences of an “incon­ve­nient” sched­ule and the pos­si­bil­i­ties for resolv­ing them.

Effect on sleep

Effect on sleep

Long shift work con­tributes to the devel­op­ment of human sleep dis­or­ders. Most often, peo­ple in such posi­tions sleep no more than six hours a day instead of the eight. Reduced sleep time con­tributes to a decrease in the con­tent of sero­tonin in the body.

Not every­one knows that chron­ic lack of sleep, drowsi­ness and dis­trac­tion pro­voked by it are the most com­mon cul­prits of acci­dents on the road and at work. Indeed, at night a per­son is sup­posed to sleep, there­fore, if this con­di­tion is not observed, the abil­i­ty to con­cen­trate is reduced. As an illus­tra­tive exam­ple, it suf­fices to recall the acci­dent at the Cher­nobyl nuclear pow­er plant, which occurred on the night shift. Is it a coin­ci­dence?

Human sleep and the risk of developing diabetes

Work­ing night shifts can increase your risk of devel­op­ing dia­betes. This is main­ly due to the effect of shift­ing the wake­ful­ness sched­ule on the activ­i­ty of insulin pro­duc­tion. Also, a person’s irreg­u­lar sleep can cause an increase in blood pres­sure, cho­les­terol lev­els in the blood, con­tribute to obe­si­ty, and in the future cause heart attacks and strokes.

For peo­ple who already have dia­betes, shift work can make it dif­fi­cult to eat well and take med­ica­tion, which can only make the dis­ease worse.

obesity and sleep

Inad­e­quate or con­trary to the bio­log­i­cal clock of the body, sleep affects the course of meta­bol­ic process­es, the vio­la­tion of which can lead to obe­si­ty. The thing is that our body is most active­ly part­ed with the calo­ries eat­en in the first half of the day. At night, he switch­es to an eco­nom­i­cal mode, and most of the food eat­en at this time can be stored in reserve.

Human dream and heart

Work­ing night shifts is bad for heart health. The cur­rent state of affairs means that night­time sleep, set aside for rest and recov­ery of the body, will have to be spent on active work. In this case, the heart “recy­cles”. In addi­tion, the stress that devel­ops dur­ing night­time wake­ful­ness pro­vokes the release of the destruc­tive hor­mone cor­ti­sol, which in turn can increase the risk of stroke.

Painful con­di­tions, untreat­ed ail­ments or the pres­ence of excess weight exac­er­bate the already exist­ing sit­u­a­tion.

Night shifts and depression

Shift work can affect men­tal health. Pres­sure, stress, and a per­son­’s sleep dis­tur­bances have a direct effect on mood swings, which can lead to the devel­op­ment of depres­sion. This fac­tor is espe­cial­ly acute in case of a sud­den tran­si­tion to a night sched­ule, asso­ci­at­ed, for exam­ple, with a job change.

Chang­ing work sched­ules, and thus sleep and wake sched­ules, can increase the risk of devel­op­ing or exac­er­bat­ing men­tal dis­or­ders, at least in psy­cho­log­i­cal­ly vul­ner­a­ble indi­vid­u­als. The rate of dis­or­ders in women is an order of mag­ni­tude high­er than in men.

Sleep time and digestive disorders

Sleep time and digestive disorders

A change in sleep pat­terns, and there­fore meals, can be the cul­prit in the appear­ance of feel­ings of nau­sea, diar­rhea, con­sti­pa­tion, and some func­tion­al diges­tive dis­or­ders, such as irri­ta­ble bow­el syn­drome.

All this hap­pens because being at night work, even with the gen­er­al invari­ance of the calo­ries and nutri­ents con­sumed, the sched­ule for their intake goes astray. Change the tim­ing and fre­quen­cy of meals. In addi­tion, you often have to eat cold food and in a hur­ry. At the same time, slow­ing down the metab­o­lism affects the pro­duc­tion of enzymes and some hor­mones nec­es­sary for the diges­tion and assim­i­la­tion of food.

How to minimize damage to health?

Experts say that night work more than twice a week is espe­cial­ly detri­men­tal to health. If you work at night once every sev­en days, while sleep­ing well enough and eat­ing the rest of the days, this should not bring sig­nif­i­cant harm. But again, there are many oth­er fac­tors at play here. Let’s talk about how to min­i­mize the effects of reg­u­lar sleep depri­va­tion.

Work out a sys­tem. Stick to one sched­ule, even if it is dif­fer­ent from the nor­mal one. It should be required to draw up the most stream­lined work sched­ule, as well as adhere to the sched­ule on week­ends.

Human sleep is an oppor­tu­ni­ty to recov­er. Per­haps not every­one knows that an adult needs to sleep at least 8 hours a day.

Before going out at night, you can sleep for a cou­ple of hours. This will give the body a head start. The thing is that by night­fall the body sig­nals that it is time to go to sleep, the per­son becomes lethar­gic and sleepy. Sleep time can be divid­ed into two parts, for exam­ple, sleep a cou­ple of hours less in the morn­ing and sleep them just before going to work.

You have to be care­ful with cof­fee. This drink should be avoid­ed towards the end of the shift, because the ton­ic charge will not let you fall asleep at home. And as an ener­gy charge, it is bet­ter to eat some fruit. The sug­ar con­tained in it will give the nec­es­sary strength.

Upon return­ing home before going to bed, it is bet­ter to close the win­dows with black­out cur­tains. Dark­en­ing the room will help to keep sleep, because in the day­time it is more sen­si­tive than at night.

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It’s impor­tant to watch your diet. Pref­er­ence should be giv­en to a healthy var­ied diet, refus­ing to eat sweets at night. They will not only not give the nec­es­sary charge of health and ener­gy, but in the future will inevitably lead to the appear­ance of excess weight.

By Yraa

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