Alternating shifts and health

Disrupted rhythm

Working during the night disrupts our natural biological clock. "This 24-hour rhythm is also called the circadian rhythm," said Tom de Boer, a researcher at Leiden University Medical Center. That biological clock relies mainly on light coming in through the eyes. So based on how much light there is, the clock knows that it is day or night and what the body should do then. For example, toward evening, the hormone melatonin is produced by the body, which causes us to become sleepy. By morning, this actually decreases. Working night shifts causes the body to follow a different rhythm.

The points below are clearly related to a disturbed 24-hour rhythm.

1. 
   accident The risk of accidents (not only in the workplace) is also greatly increased. Productivity is lower during night shifts than during the day, and more errors of judgment are made.
2. Insufficient sleep
   Research shows that the average number of hours people sleep after a night shift is less than six hours per night. This is despite the fact that the general standard for sufficient sleep is actually 7 to 8 hours per night. In addition, people are awake more, which means that the quality and restorative function of sleep is insufficient.
3. Increased stress
   Another important consequence is increased sensitivity to stress. People are most sensitive to stress in the early morning, around 6 a.m. At that time, the body produces peak levels of cortisol, also known as the alertness or stress hormone. Employees working night and early shifts appear to be particularly vulnerable to environmental influences and stress at this time. After years of exposure, this leads to an increased risk of health problems.
4. Isolation
   Finally, shift work also has social consequences. This is partly because shift workers sleep during the day while those around them are planning other activities. This can lead to a feeling of isolation, which can also manifest itself in physical and psychological complaints.

Different for everyone

With all this in mind, it is important to remember that the effects of working night shifts can vary greatly from person to person. It really matters whether you are a morning person or a night owl. Susceptibility to sleep problems can also vary considerably. This means that some people can cope with night shifts much better than others. However, it has been found that sleep problems occur more frequently above a certain age (40-45 years). This may be related to changes in the biological clock as we age. Complaints may also become more severe the longer someone has worked night shifts.

How to stay healthy

One can safely conclude that there are risks associated with regularly working night shifts. Exactly how much impact the shift and night shifts have on our health is unknown. Much more research is needed for that.

For people who work night shifts, it is important to do so as healthily as possible. By nature, our body is in rest mode at night. So this also applies to the digestive system. 'To avoid nutritional problems, simply resist temptation. Try to eat healthy and light,' advises De Boer. Some tips include:

1. Eat protein-rich foods; proteins provide more energy than carbohydrates. This ensures that you remain alert and maintain good concentration.
2. Eat small amounts; digestion is slow, so large amounts of food can cause stomach problems and fatigue.
3. Eat as few carbohydrates as possible; carbohydrates contain sugar as well as starch, and consuming sugar raises your blood sugar level. This can lead to fatigue.
4. Realize that you need fuel during the night shift. Therefore, it is good to eat at least something at 6 p.m., 11 p.m., 2 a.m. and 4 a.m.
5. Avoid fatty foods. During the night, your body is barely able to digest fat and convert it into energy. Therefore, eating fat costs you more energy, which in turn leads to fatigue.
6. Keep a close eye on how you feel. And try to see if there is a connection between your energy and what you eat. Every person reacts differently so it is important to find ui which eating pattern suits you well!
7. Take a rest or half an hour of sleep right before you start your night shift or somewhere halfway through. That really helps.

"Given that around 17 percent of the Dutch working population regularly works night shifts, it is important that we properly assess the health consequences in order to prevent damage," says L. van Amelsvoort of Wageningen University, who obtained his PhD last April with a thesis on physical changes in people who work shifts. Simple Check offers a possible supplement to this. Thehealth check providesinsight into both mental and physical health. In this way, health can be mapped out and tools are provided to take timely action.

Source: Volkskrant, November 4, 2014
https://www.scientias.nl/de-werkelijke-de-gezondheid/
http://afmp.nl/inhoud/artikel/risicos-nachtdienst
https://www.fnv.nl