Working nights without compromising your health: 3 tips

Shift work is becoming increasingly common. Despite its harmful effects and its relative prohibition in Switzerland, it is a necessary reality, particularly in the healthcare, security, cleaning, logistics and hotel industries.

The consequences of night work :

  • In the short term : reduced concentration and alertness, and increased sleep disturbance during the day.
  • Long-term : increased risk of cardiovascular disease, cancer, obesity, diabetes and depression.

Faced with these health risks, organizations need to do all they can to help night shift workers preserve their well-being. Research into how to work nights in good health highlights three key areas:

1. Light

Night work disrupts the internal circadian clock, which has a negative impact on behavior, sleepiness, performance and metabolism. To counteract these effects, it has been shown that light applied at specific times of the day or night can be used to adjust the rhythm of the body clock and reduce circadian misalignment. The daily use of portable devices emitting blue light can modify circadian rhythms.

2. Nutrition

Overweight is a real risk associated with night work. Modifying one’s diet, by adjusting mealtimes and choosing suitable foods, can significantly improve the health and well-being of night shift workers. Due to intense fatigue and the need for a quick energy boost, it’s common to adopt poor eating habits. During the night, metabolism and gastrointestinal functions slow down, leading to digestive problems and an increased risk of weight gain, especially if unsuitable foods are chosen. In addition, late eating leads to elevated insulin and cholesterol levels, increasing the risk of cardiovascular disease, diabetes and other health problems.

However, dietary adjustments can help mitigate the negative effects of fatigue while promoting overall well-being. Several recommendations are available :

  • Eat a complete evening meal containing complex carbohydrates, such as root vegetables or legumes, as well as wholegrain cereals in quantities adapted to the physical effort at work, before taking up your shift. This will help limit hunger and cravings, while providing the body with the energy it needs.
  • Anticipate meals: Lack of sleep increases the desire to consume high-calorie carbohydrates, sweet foods and salty snacks. Refined and processed foods cause a rapid rise in blood sugar levels, promote inflammation and deplete essential nutrient reserves, increasing the risk of disease.
  • Have a protein snack around 2 a.m., but avoid overeating to avoid feeling heavy or tired afterwards. Favour foods rich in protein and good fats to maintain energy levels. Avoid carbohydrates.
  • Avoid stimulants such as caffeine and energy drinks, as they can disrupt sleep, make you nervous and cause digestive problems.
  • Avoid dehydration, often caused by excessive caffeine consumption. Drinking plenty of water keeps you alert and focused throughout the shift.
  • Eat a healthy breakfast before going to bed to avoid waking up hungry. As blood sugar levels fall at the end of the shift, you can eat carbohydrates such as a banana, oatmeal or wholemeal toast with a little avocado and an egg.

Types of food to choose :

  • Foods with a low glycemic index (GI): vegetable soups, nuts and seeds, yoghurt, fromage frais and good fats. They are digested more slowly and help avoid blood sugar spikes.
  • Hydrating foods: Red berries, cucumber and zucchini to maintain a good level of hydration.
  • Protein and good fats: avocado, cottage cheese, hummus, nuts and eggs. These foods keep you feeling full longer and reduce cravings for junk food.

3. Sleep

  • Short naps during night shifts have been scientifically proven to boost alertness and cognitive capacity.
  • A short nap before hitting the road after a night shift can significantly reduce the risk of accident.
  • Finally, a short rest helps to improve mental state by promoting relaxation and reducing stress, even after a disrupted night’s sleep.

By adopting these strategies, it is possible to better manage night work and minimize its negative impact on health.