ANN/dpa/THE STAR – Train and bus drivers, doctors and carers, and employees in companies where machines run around the clock: In many industries, people work in shifts.
Some start early in the morning or at midday. Others have to work at night, needing to concentrate while everyone else is asleep.
Working at night is particularly challenging for the body because it goes against our natural rhythms.
Can you get used to it, and if so, how?
Specialists provide some helpful advice.
How does shift and night work affect our bodies?
Many of our bodily functions shut down at night.
Our body temperature drops, our pulse and breathing slow down, and our digestive system slows down too.
“Your body wants to rest and relax, so working against the circadian rhythm is always associated with greater effort,” says Frank Brenscheidt from Germany’s Federal Institute for Occupational Safety and Health.
Sleeping during the day is also not as restorative as at night.
You can only get used to night work to a limited extent. Your body cannot be completely reprogrammed, he says. Working against your natural rhythm can have a serious impact on your health.
“There is an increased risk of type 2 diabetes, cardiovascular disease, cerebral infarction, mental illness and miscarriages,” says University of Göttingen chronobiologist and sleep researcher Professor Dr Andrea Rodenbeck.
Night work can be carcinogenic, the International Agency for Research on Cancer (IARC) of the World Health Organisation (WHO) found in a 2019 evaluation.
Unhealthy habits associated with shift work may contribute to this – junk food gobbled down in a hurry because you cannot find a canteen that is open.
Your social life often suffers too, and so can your psyche.
How does night work affect people’s sleep?
“On average, there is no difference in sleep duration in a three-shift model,” says Prof Rodenbeck.
“But there are significant differences between the shift types.”
After a night shift, many employees often only get less than six hours of sleep. Sleep-related breathing disorders are also observed more frequently after night shifts.
Our bodies naturally start to relax at night, so working the night shift requires extra focus and effort on our part. PHOTO: dpa via ANN/THE STAR
Who is suited for shift work, and who is not?
An individual’s ability to adapt to shift work depends heavily on their internal clock.
People with an “owl” chronotype, who are naturally more productive in the evening, find night work easier.
“Larks” – people who get up early and get tired early – on the other hand, have greater difficulties.
Age also plays a role. “The younger you are, the later your internal rhythm is, which is why younger people cope better with late and night shifts, and older people with early shifts,” says Prof Rodenbeck. However, people’s ability to adapt to rotating shifts often decreases with age, says Brenscheidt.
This has been shown in studies with police officers “who start their working lives in very good physical condition, but after 20 years, a considerable number of them develop health problems”.
What should shift schedules look like?
There are clear recommendations for scheduling alternating shifts.
Forward-rotating shifts – early shift followed by late shift and then night shift – are more tolerable than the reverse order, says Brenscheidt.
Reliable schedules are crucial: “Time off must actually be time off.”
Also, each shift phase should only last a few days, preferably just two days of night shifts in a row instead of a whole week. “Then it’s less difficult to switch back to a different rhythm,” he says.
Shorter working hours also make shift work more tolerable. “If possible, people who work shifts should work less than 40 hours a week.”
How can you organise changing working hours?
Shift workers face a double challenge: They have a more strenuous work rhythm and also have to be more disciplined in order to stay healthy.
“It’s best to make a sleep schedule in addition to your shift plan,” says Brenscheidt.
After a night shift, you shouldn’t use the following day for appointments, but rest up first. Also, taking a further nap in the afternoon before your night shift can also help prevent tiredness at work.
Nutrition is also important. If you eat at night, your digestion and metabolism are out of sync because they would normally be in rest mode. So it is better not to overload your stomach and intestines with heavy meals.
The German Nutrition Society recommends a balanced dinner before the night shift, for example, and lighter snacks such as vegetable soups, sandwiches or wraps during work breaks. If possible, only eat your food before midnight and then only again at the end of your shift.
Shift workers must also pay heed to their social rhythm as family and friends often live to a completely different beat. Consciously planning joint activities can help.
And don’t forget hobbies; Brennscheidt cites sports, “which also helps to reduce stress”. – Eva Dignös
