Health Tips for Night Shift Workers

These days many youngsters and fresh graduates prefer to work in night shifts as it gives them more money. But along with money, working late nights and changing shifts gives them various health hazards.

The common problems that many night shift workers face are:

1. Stress – Irregular working hours and pressure to perform better contribute to high stress and sometimes it could be even traumatic.
2. Disorders – Various disorders like insomnia, fatigue and disorientation accompany night work
3. Obesity – Physical inactivity, excessive eating, wrong food choices and irregular eating habits make one gain weight
4. Gastrointestinal and digestive problems – Wrong eating habits contribute to indigestion, stomachache, heartburn and loss of appetite
5. Cardiovascular diseases and blood pressure — Night shift workers are more prone to cardiovascular problems
6. Behavioral and emotional disturbances – Night shift working causes many disturbances in one’s life like depression, decline in self esteem and resentment, anxiety, hopelessness, withdrawal from social interactions, strong urge to cry without specific incident, avoidance of previously enjoyed activities, phobia, fears and unwanted thoughts.
With a few essential changes, night shift workers can avoid the health complications of shift works and ease adverse symptoms. A healthy lifestyle and, most importantly, right nutrition choices help you save yourself from the adverse effects of night shift work.

Here are some healthy eating tips to stop weight gain and other health complications.

1. Drinking at least two liters of water a day helps in improving digestion. Lack of water intake results in thirst headaches and fatigue.
2. Balanced varied meals and regular meal timings keep up your health.
3. Increase fibre content in your diet. Oat bran and ragi are rich in fiber content. Take in complex carbohydrates/whole grain carbohydrates instead of refined carbohydrate.
4. Plan the time you take your meals carefully. Eat lightly throughout the night shift and take a moderate breakfast to prevent hunger while sleeping and get uninterrupted sleep and digestive discomfort.
5. Keep a check on your fat intake: Keep out red meat and organ meat as they are high in saturated fat content. Instead opt for egg white, lean meat pieces or fish in your non-veg meal option. But, it should not be fried.
6. Prefer buttermilk to aerated drink because it is a healthier and cooler option.
7. Avoid heavy meals after midnight because they make you feel drowsy.
8. Also avoid fatty, spicy and high fat foods during overnight for the same reason.
9. Relax during meals and allow time for digestion.
10. Avoid caffeine and alcohol as they affect the rate of digestion.
11. Limit alcohol intake to one or two pegs once or twice a week

Apart from the above diet tips, follow these tips and techniques.

1. Always change shifts ahead and not backward. Rotate from mornings to afternoon to night and not in the reverse manner. It helps your body to cope up with the shift pattern.
2. Have a good sleep in the day by setting up proper condition for sleep. Darken your room and put your mobile on a silent mode for an undisturbed sleep. Also, tell your friends and family how important is that few hours of sleep for you.
3. Avoid excessive use of antacids, tranquilizers and sleeping pills.
4. Learn relaxation techniques that help in healthy sleep.