How many years does night shift take off life?
Of the women who worked rotating night shifts for more than six years, 11 percent experienced a shortened lifespan. Risk of death by cardiovascular disease jumped by 19 percent for those who worked this way for six to 14 years and by 23 percent for those who did so for 15 years or more.
For ageing employees, night work reduces sleep quality and recovering from demanding shifts takes more time. Based on new research results, the Finnish Institute of Occupational Health recommends providing employees over 50 years of age with better opportunities to reduce night shifts and long hours.
They estimated that 10 years of shift work had the effect of ageing the brain by an extra 6.5 years, based on the results of the cognitive tests. They also concluded that it took five years to recover that level of function after stopping shift work. So is the “graveyard shift” really killing our brain cells?
Besides the effect on physical health, persons working night shifts are more likely to experience chronic sleep deprivation, poor-quality sleep, or sleep disorders,4,62 which can then lead to disruptions in mental health1 and impairment of cognitive function.
Risks of Working the Night Shift
Night shifts pose health risks by disrupting the body's circadian system, and going against its natural sleep patterns. Without proper self-care, there's the potential of developing health issues, such as heart disease, diabetes, and weight gain.
Night shift nursing can be difficult. There may be days you feel as though life is passing around you while you recover from a long night shift. There may be times – especially when you first start out – that you may suffer from extreme lack of sleep. There may also be difficulty in balancing your work and home life.
In general, clockwise shift rotations should be used (day–evening–night). Ideally, a rotational schedule should include no more than 3 night shifts in a block, with 3 days of recuperation after the night shift work. In general, 8-hour shifts are preferable to 12-hour shifts.
keep nightwork to a minimum. Three 8-hour or two 12-hour night shifts are the recommended maximum number of consecutive shifts which should be worked.
In the end, scientists generally agree that the ideal daily working time is around 6 hours, and more concentrated in the morning.
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. Studies have shown that eating at night, as many nightshift workers do, impairs the body's ability to process sugar, or glucose.
Why does night shift age you?
Abstract. Sleep deprivation and the consequent circadian clock disruption has become an emergent health question being associated with premature aging and earlier chronic diseases onset. Night-shift work leads to circadian clock misalignment, which is linked to several age-related diseases.
It takes about 10 days for the body to adjust to night shift work. However, it is common for night shift workers to revert to daytime routines for a day or two during days off, which tends to make the circadian rhythm unstable. The amount of hours (8-hour versus 12-hour shifts) is also controversial.
- Cluster night shifts together. ...
- Stick to a routine. ...
- Get your household on board. ...
- Practice good sleep hygiene. ...
- Prioritize sleep. ...
- Eat healthy. ...
- Stay hydrated. ...
- Nap effectively.
- Establish a good sleeping environment. Absolutely the most important aspect of any recovery from a nightshift and the first thing any shift worker will mention: sleep. ...
- Manage your social life. ...
- Develop a 'pre-bed' routine. ...
- Begin to recover before you arrive home. ...
- Timing your sleep.
- 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.
- Nap. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night. ...
- Eat small portions throughout the shift. ...
- Keep moving. ...
- Chat with your co-workers. ...
- Be careful with your caffeine intake.
Night Shift Workers Still Need 7-9 Hours Sleep
You, along with the 15 million other Americans working night shift, still need 7-9 hours sleep, consistently.
The night shift can be challenging, and some might question if the benefits are worth it, and more importantly if they can manage it. But the short answer is yes. Many individuals can manage to work the night shift, and there is typically a financial incentive provided by the employer for the employee to do so.
Daily rest breaks
12 hour shifts are legal. However, the regulations generally require that there should be a break of 11 consecutive hours between each 12 hour shift. We believe that no shift should be longer than 12 hours, and that a 12 hour shift may not be appropriate for all nurses.
Earn a higher salary
Many hospitals offer more money to night shift nurses than day shift nurses. This is because the irregular hours of night shifts may be less desirable, in general, to job candidates. If you want a higher paycheck, you might consider working on the night shift more often.
Are night nurses worth it?
One of the biggest benefits of hiring a night nurse is that parents get the sleep they need for a full postpartum recovery. “This is especially important for people who suffer from mental health issues, as sleep is correlated to well-being,” says Antunes.
55 or more work hours a week is unhealthy.
Recent studies have found that when people work more than 54 hours a week, on average, their risk of stroke and dying of heart disease goes up significantly. However, everyone is wired differently, so working 45 hours a week may be just as unhealthy for some.
In fact, those working for more than 15 years on rotating night shifts had a 38% higher risk of dying from heart disease than nurses who only worked during the day. Surprisingly, rotating night shifts were also linked to a 25% higher risk of dying from lung cancer and 33% greater risk of colon cancer death.
When it comes to managing weight, third-shift workers are at a disadvantage right out of the gate. A small study found that those working the night shift burn fewer calories, about 50 calories less per day, compared to those working during normal business hours and getting their ZZZs at night.
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.
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.
Night shift work is associated with many problems such as sleep deprivation, sleepiness, decreased cognitive performance, increased human errors, and fatigue. This study set out to measure cognitive performance, melatonin rhythms, and sleep after different consecutive night shifts (7 vs.
In 45 states, the average retirement age is between 62 and 65. The average retirement age is 64 for a work life of about 42 years, not anywhere close to 48 or 52 years. And less than 10% of Social Security recipients get the maximum benefit by claiming at 70, and those that do are the highest-income individuals.
You've got plenty of time. Plus, the stores are typically less crowded, making your task smoother and easier. Second shift schedules can also be incredibly helpful for those pursuing other life goals, like a second job or education. Having mornings open is perfect for class schedules and other responsibilities.
People wouldn't have to work their hardest when they're also raising small children. In the current system, people get an entry level job right after college or other training, usually when they're between 20 and 25. Until recently, that was also the age range during which they were most likely to be starting a family.
Is night shift hard on your heart?
People who work night shifts are at increased risk of developing an irregular and often abnormally fast heart rhythm called atrial fibrillation (AF), according to research published in the European Heart Journal .
Recent findings: Shift work is associated with considerable impacts on sleep, depressed mood and anxiety, substance use, impairments in cognition, lower quality of life, and even suicidal ideation. Pronounced sleep disturbances frequently underlie the mental health consequences of shift work.
Shift workers with sleep disorders had a higher risk or having ED when compared to men without sleep disorders. Men who worked night shifts were at a greater risk of ED than men who worked during the day or evening. Testosterone use improved ED for men with sleep disorders.
Beneath the surface, your body is aging too, and sleep loss can speed up the process. A study done by UCLA researchers discovered that just a single night of insufficient sleep can make an older adults' cells age quicker. This might not seem like a big deal, but it has the potential to bring on a lot of other diseases.
“When people are on a shift work-type schedule, their daily energy expenditure is reduced and unless they were to reduce their food intake, this by itself could lead to weight gain,” said Kenneth Wright, director of CU-Boulder's Sleep and Chronobiology Laboratory and senior author of the paper.
Between the times of 10:00 pm and 2:00 am the body goes through a dramatic process of physical repair. Between roughly 2:00 am and 6:00 am the body will go through a process of psychological repair. A disrupted sleep pattern will cause the Cortisol to elevate and negatively affect the regenerative process.
Shift work specifically defined as working in the night shift (6 PM to 7 AM) negatively affects the circadian rhythm causing an alteration in the secretion of hormones, melatonin, cortisol, leptin, ghrelin, etc., Alteration of these hormones affects body metabolism, reduces glucose tolerance, and increases insulin ...
A 30- to 60-minute nap right before your shift can make it a lot easier to make it through the night. Also, keep a regular sleep schedule, even on your days off. The back and forth of sleeping at night and then sleeping during the day is what makes it nearly impossible for your circadian rhythm to adjust.
This is the time when the natural body clock is at its lowest between 3am and 6 am. Night workers can feel cold, shaky, nauseous, sleepy and drowsy at this time. This is a normal reaction as the body is programmed to be less active at this time.
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.
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.
Sleeping during the day and working at night increases your risk of obesity and diabetes. In the case of night-shift workers, these disorders are caused by an imbalance in hormone production. The real danger here is that even if you eat a healthy diet, the hormone imbalance can still lead to obesity and diabetes.
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.
Night workers should not work more than an average of eight hours in 24-hour period. This average is usually calculated over a 17-week reference period, but it can be over a longer period if the workers and employer agree. Regular overtime is included in the average and workers can't opt out of this limit.
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. Have something to eat and drink before you go to bed: Pangs of hunger or thirst may wake you up.
While a 30-minute nap can help you to feel more alert during an 8-hour night shift, a longer nap may be more useful if you work an extended night shift of 12 hours or more.
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.
3140 APOE e4 carriers; 876 night shift workers) Dementia incidence was significantly higher in shift workers compared to non-shift workers (fully adjusted models for age, sex, education, diabetes, cardiovascular disease and stroke) in the STR 1973 (HR 1.36, 95% CI 1.15-1.60) and in the SALT cohort (HR 1.12, 95% CI 1.01 ...
According to the primary pooled results, we found that there was no statistically significant association between shift work and the risk of dementia (HR = 1.09, 95% CI: 0.83–1.43, P = 0.546), but night shift workers have a 12% increased risk of developing dementia (HR = 1.12, 95% CI: 1.02–1.23, P = 0.094).
Night shift workers show impaired working memory, processing speed and cognitive flexibility after a night shift42, and more operational errors, occupational accidents and injuries, as compared to day shift workers5,43.
Is 3 hours of sleep enough for night shift?
Most would suggest that getting anywhere from 3 hours sleep to 20 minutes before a shift will give you enough of a boost to remain productive and not get in a bad mood. BUT of course, we are not all the same. Some need more than 3+ hours while others are okay with a 15 minutes power nap, often fuelled with coffee.
For most of us, six hours of sleep is not enough for one night. Scientific evidence indicates the average sleep need is around 8 hours and 40 minutes per night (plus or minus 10 minutes or so), with 13.5% of us requiring nine hours or more of sleep time.