Reducing the Health Risks of Night Shifts (2024)

FAQs

How can we reduce the effects of night shift? ›

Eat small portions throughout the shift

Eating small snacks throughout your working “night” will help keep your energy up. Avoid fried, spicy or processed food as these are harder to digest and can leave you feeling lethargic. Instead, fill up on fruit, veg and slow release carbohydrates such as potatoes or pasta.

Conclusions: Based on the limited, existing literature, we recommend that in order to reduce the risk of injuries and possibly breast cancer, night shift schedules have: (i) ≤3 consecutive night shifts; (ii) shift intervals of ≥11 hours; and (iii) ≤9 hours shift duration.

Increased risks

A person working night shift, which causes disruption to the circadian rhythm, is at greater risk of various disorders, accidents and misfortunes, including: Increased likelihood of obesity. Increased risk of cardiovascular disease. Higher risk of mood changes.

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.

A higher salary: Many companies offer shift differential, or more pay, for working hours outside of the first shift. WSI is not an exception, as most of our clients offer $1-2 more per hour to work overnights. It adds up quickly. $16 extra dollars per day over a 52-week calendar year is more than $4000 in extra salary.

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.

Night shift workers need 7 to 9 hours of sleep, just like people working during regular hours. The best time to get your ZzZs is from 9 am to 5 pm, if you work between 11 pm and 7 am. This recommended sleep window can be adjusted depending on your specific night shift hours.

Night Shift automatically adjusts the colors of your display to the warmer end of the spectrum — making the display easier on your eyes.

What is the best diet for overnight workers? ›

During the shift, eat high-quality foods such as vegetables, salads, vegetable soups, fruits, wholegrain sandwiches, yogurt, cheese, eggs, nuts, and green tea. Avoid sugar-rich products and low-fiber carbohydrate foods. These can increase sleepiness, so avoid them when you feel sleepy or need to stay alert.

Drink plenty of water but stop several hours before bed. Avoid sugary foods at the end of your day. Stop eating fried, spicy, and processed foods while working the night shift. Include the recommended balance of carbohydrates, protein, and fat in your diet.

Vitamin D is the most widely studied vitamin important to shift workers. Additionally, vitamins B6 and niacin help your body produce tryptophan, which is necessary for the creation of melatonin. However, a deficiency in any vitamin can affect your sleep, your work performance and your overall health.