Night shift work has been associated with sleep disorders, increased risk of obesity, diabetes and heart disease for a long time.  Now that the New Year is upon us, one of the most beneficial resolutions we can adhere to is getting enough sleep, for a longer and healthier life.

One Harvard study quantified the increased risk of diabetes associated with rotating shift work, like those seen by our healthcare workers.  They analyzed almost 200 thousand nurses who worked night shifts and found that those who worked 3 or more nights per month were more likely to develop type 2 diabetes over 20 years than those nurses who didn’t.  The study also found that the more years you work nights, the higher your risk for developing diabetes goes.  Who is going to keep us healthy if our healthcare worker are burdened by disease?

It’s thought that night shift work contributes to obesity by causing sleep deprivation, which increases appetite and leads to overeating.  As you can see these diseases are all linked together.  When you don’t get enough sleep you are more likely to gain weight, leading to an increased likelihood of obesity.  And obese people are at a higher risk for diabetes.  It is important to break this cycle and get healthy.

About 33% of night shift workers report sleeping less than 6 hours per night, where 7 hours per night is the recommended amount.   Some other research studies have found that those who finish night shifts have higher insulin levels and higher levels of inflammation, possibly due to a disruption in the body’s circadian rhythms.  This equates to night shift workers also have higher rates of obesity, an independent risk factor for diabetes.  Sleep deprivation also puts you at an increased risk of job-related injuries, car accidents, heart attacks and strokes.

Getting enough sleep is necessary for your health.  So how do you mitigate the effects of working nights?  Make adequate sleep a priority.  Two nights before you have to work a night shift, make sure you get 9-10 hours of sleep.  Sleep 7-8 hours in a dark room when you get home in the morning- coordinate this with your family, roommates, etc.  Part of this is shutting off electronics at least 2 hours before bed.  You can’t expect your brain and body to slow down if you are not.  It is difficult to decompress with the glow off your phone, TV and noise from the radio.  Commit yourself to daily exercise.  This will help maintain a healthy weight and help you sleep better on off nights.  Minimize caffeine. Consuming large amounts of caffeine during your shift can interfere with your sleep after work.  Try to avoid caffeine consumption within 8 hours of scheduled bedtime.