Do Night Shift workers need more sleep?

Most healthy adult night shift workers, still require the recommended 7-9 hours of sleep despite working non-traditional hours.


Are night shift workers more tired?

The average person with shift work disorder loses one to four hours of sleep per night. Excessive sleepiness: Shift work disorder may cause fatigue and reduced alertness while the person is at work during the night or early morning hours. They often feel the need to nap at least once during their shift.

Why do night shift workers sleep so much?

Shift work sleep disorder (SWSD) is a sleep disorder that commonly affects those who work non-traditional hours, outside the typical 9 a.m. to 5 p.m. work day. Shift work schedules go against most peoples' internal body clocks or circadian rhythms.


Do night shift workers get less sleep?

It is very hard for night shift workers to get enough sleep during the day. They get a daily average of two to four hours less sleep than normal. It is hard for them to get their bodies to fall asleep during the day. Over time, this can develop into a case of insomnia.

Is it unhealthy to work night shift?

Night shift work disrupts the body's circadian rhythms, or 24-hour internal “clock” that controls sleep-wake cycles. It increases the risk of developing diabetes, heart disease, and obesity.


Ask Jim: Is It Better to Work Only Night Shifts, or Bounce Back and Forth?



Is it healthy working night shifts?

The World Health Organisation has classed night shift work as 'probably carcinogenic'. This highlights the profound effect this type of work can have on our mental and physical health. There is also strong evidence that night shift work can contribute to serious and chronic health conditions.

How many hours should you sleep if you work night shift?

Do not delay going to bed: The longer you delay going to bed, the more awake you are likely to become. Dedicate time to sleep: Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift.

How much sleep should night shift get?

Most healthy adult night shift workers, still require the recommended 7-9 hours of sleep despite working non-traditional hours. Though some deem this almost impossible, taking naps, optimizing your sleep environment and considering food/beverage timing are useful strategies to maximize the sleep you do get.


How does working night shift affect the brain?

Based on data from 18 studies that collectively included more than 18,000 participants, researchers found that night-shift workers had lower scores on tests designed to measure impulse control and situational response, or decision-making ability.

What are the disadvantages of night shift jobs?

Effects of working night shifts
  • 1) Interferes with natural sleep rhythms. ...
  • 2) Increases risk of breast cancer. ...
  • 3) Increases risk of heart attack. ...
  • 4) Increases risk of depression. ...
  • 5) Increases risk of workplace injury. ...
  • 6) Changes your metabolism. ...
  • 7) Increases risk of obesity and diabetes.


Do night shifts mess you up?

Working night shifts can mess up the body's natural rhythms so much that the brain and digestive system end up completely out of kilter with one another, scientists say.


Is working night shift depressing?

Research suggests that night shift workers may be as much as 33% more likely to have depression than those working a regular daytime schedule. The explanation behind this somber statistic is unknown, but it may have something to do with disrupted sleep.

When should you eat on night shift?

Keep hydrated during the shift—water is best. “Avoid eating between midnight and 6 am, if possible, and if you do need to eat during the night, go for low calorie, protein rich snacks—don't graze your way through the night. “Finally, eat a healthy breakfast before your daytime sleep so you don't wake up hungry.

Is night shift better for anxiety?

Those who are battling anxiety should aim to lower the level of shift rotations. Working at night can interfere with one's circadian rhythms but even working regular shifts at night is preferable to working constantly changing shifts. Additional steps to take include practicing optimal sleep hygiene.


Does working nights age you?

Ten years or more of rotating night shift work was associated with 20% decreased odds of healthy aging. This association was consistently observed for the individual component of healthy aging. Overall, the observed association did not differ substantially by age, BMI, and other lifestyle factors.

How do you work night shift and still have a life?

5 ways to keep a normal social life while working the night shift
  1. Plan ahead with your non-work friends. ...
  2. Limit your caffeine intake. ...
  3. Treat the switch to normal sleeping hours like jet lag. ...
  4. Group your night shift days together. ...
  5. Get to know your coworkers!


How do you survive night shift?

How to Work the Night Shift and Stay Healthy: 12 Tips
  1. Cluster night shifts together. ...
  2. Stick to a routine. ...
  3. Get your household on board. ...
  4. Practice good sleep hygiene. ...
  5. Prioritize sleep. ...
  6. Use caffeine wisely. ...
  7. Eat healthy. ...
  8. Stay hydrated.


What are the benefits of working night shift?

  • You will make more money. Most companies pay a premium to their employees for working the night shift. ...
  • Enhanced sense of comradeship. ...
  • Fewer distractions and disruptions. ...
  • Opportunities to build one's skillset. ...
  • Less competition. ...
  • Reduced commute time! ...
  • More hours in the day. ...
  • Time to pursue further education.


What is the best sleep schedule for a night shift nurse?

For some RNs in night shift nursing, taking a nap for a few hours prior to the start of a shift, and then going to bed as soon as they get home for 6-7 hours is effective. Others prefer to sleep in shorter four-hour spurts after a shift is complete.

Is 6 hours sleep enough for night shift?

Recommended Hours of Sleep by Age

Older adults require seven to eight hours of sleep per 24-hour period. The Centers for Disease Control and Prevention (CDC) considers less than seven hours per night to be short sleep. cdc.gov , which means for most people, six hours of sleep is not enough.


What is the healthiest work shift?

In general, 8-hour shifts are preferable to 12-hour shifts. Circadian physiology suggests that morning shifts should begin no earlier than 8:00 am for the physiological best fit to circadian rhythmicity.

Does night shift cause hair loss?

Answer: Night shifts are often considered more stressful for the body compared to day shifts. This may possibly lead to hair loss, but we need to take other factors into consideration such as the pattern of hair loss and genetic predisposition.

How night shift affects your mental health?

Night shift workers can develop depression for other reasons related to this type of work as well. The work may negatively affect their relationships, family, and other aspects of their life that can cause chronic stress, which, in turn, can eventually lead to depression or other mood disorders.


Do you gain weight on night shift?

Night shift workers sleep less hours, had higher weight, body mass index and abdominal circumference when compared to the day shift workers. Night shift workers had almost 3 times higher association with abdominal obesity independent of age and gender, than day shift workers.

What time is best for exercise for night shift workers?

Take 30-45 minutes before your night shift starts and exercise with weights, calisthenics and cardio, then shower. This will boost your metabolism, keep you more alert for a while and click one of the "must dos" off your list.