![\"How](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/How-to-stay-healthy-while-working-night-shifts-cover-1.jpg\")
<\/figure>\n<\/div>\n\n\nWhat are the risks of working night shifts?<\/h2>\n\n\n\n
Despite the fact that some people are simply more productive during the night<\/a>, continuously working a night shift means shifting your 24 hours upside down<\/strong>. <\/p>\n\n\n\n Track your night shift<\/a><\/p>\n\n\n\n This habit, as you can imagine, comes with various potential issues and risks. <\/p>\n\n\n\n Some of those issues will have short-term impacts, while others can be more damaging and have long-term negative consequences. <\/p>\n\n\n\n To name a few most important ones that we\u2019ll further cover in more depth, working the night shift may result in<\/strong>:<\/p>\n\n\n\n Now let\u2019s examine why we\u2019ve categorized the issues above as \u201crisks,\u201d according to scientific evidence.<\/p>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n If you’re still not sure of the exact periods when your biological prime time (the peak of your focus and energy levels) occurs, here\u2019s everything you need to know to find that out:<\/p>\n\n\n\n The first thing to remember is that our internal biological clock is more or less in sync with the circadian rhythm. <\/p>\n\n\n\n That\u2019s exactly why prolonged work on a night shift must result in your body\u2019s reaction<\/strong>, the most common being the development of a sleep disorder<\/strong>. <\/p>\n\n\n\n On top of that, everyone else is operating on a \u201cnormal\u201d schedule, so catching up with the rest of the world is a bit more complicated than it should be. And, honestly, a bit more frustrating.<\/p>\n\n\n\n But we\u2019ll get to the social aspect of circadian misalignment a bit later in the article. For the time being, let\u2019s stick to the physical and physiological consequences<\/strong> and mention the importance of regular vitamin D absorption.<\/p>\n\n\n\n To put this simply, just think of the word <\/strong>sunshine<\/em><\/strong>, <\/em>the association, and the mental image connected to it. I bet it\u2019s positive (hopefully even tropical).<\/p>\n\n\n\n However, it\u2019s not only in our heads that being exposed to sunlight<\/strong> makes our lives better<\/strong>. <\/p>\n\n\n\n Why? Because of the sunshine vitamin<\/strong> \u2014 vitamin D.<\/p>\n\n\n\n Apart from being a hormone our bodies produce<\/a>, vitamin D is also a necessary nutrition source <\/a>found in certain foods, such as:<\/p>\n\n\n\n Why is vitamin D important?<\/p>\n\n\n\n Apart from playing a role in our heart, nerves, and muscles functioning adequately, <\/strong>vitamin D is essential to our well-being as it helps our body absorb calcium<\/a>. The deficiency of calcium is a straight path to inflammation, and even osteoporosis.<\/p>\n\n\n\n Long story short, pay attention to your daily vitamin D intake<\/strong> since it will help you stay focused and take back control of your time<\/a>.<\/p>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n While we\u2019re on the subject of being focused, here are some other useful guides and resources:<\/p>\n\n\n\n As we\u2019ve mentioned in the circadian misalignment section, such a disruption can harm various biological processes<\/strong>. Thus, if working overnight is a common occurrence in your life, you should at least be aware of what you need to pay special attention to.<\/p>\n\n\n\n After all, in October 2007, the International Agency for Research on Cancer categorized night shift work as a chronodisruption of the circadian rhythm in group 2A. Extensive research on the topic, including results from the aforementioned study, all indicate that shift work is probably carcinogenic to humans<\/a>.<\/p>\n\n\n\n So, speaking about the health effects associated with working the night shift<\/a>, here are some of the worst-case scenarios, apart from higher chances of developing cancer<\/strong>:<\/p>\n\n\n\n Temporarily sleeping against the clock is not your main issue here, as you can conclude. What we\u2019re talking about is mostly the long-term effects of an inadequate sleep schedule.<\/p>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n Here\u2019s something useful to employers who want to make sure they\u2019re being fair in the shift schedule:<\/p>\n\n\n\n As we\u2019ve already explained, having to be awake during the night is not natural. Moreover, it\u2019s completely out of sync with the aforementioned circadian rhythm.<\/p>\n\n\n\n As a consequence of sleeping against the clock, according to UCLA Health<\/a>, night shift workers get approximately 2 to 4 hours less sleep than recommended<\/strong>, on average.<\/p>\n\n\n\n Consistent lack of sleep can further easily lead to serious health issues, according to data from the National Library of Medicine<\/a>. Here\u2019s to provide a few examples:<\/p>\n\n\n\n As you can conclude, sleep deprivation and even deficiency<\/a> are both risky conditions that further need to be treated \u2014 it\u2019s as simple as that. <\/p>\n\n\n\n Otherwise, some of the following scenarios are likely to occur, as a prologue to the conditions from the list above:<\/p>\n\n\n\n If you\u2019re not getting enough sleep, your central nervous system will send you signals along the way. You must pay attention to those signals, as, if that happens \u2014 it\u2019s a clear sign that you need a break from working night shifts.<\/p>\n\n\n\n Additionally, sleep deprivation is likely to cause or increase paranoia<\/a> in a person, so it\u2019s unwise for anyone struggling with mental health to work night shifts<\/strong> for a prolonged period of time. <\/p>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n Employees who often work night shifts may benefit from trying different weekly schedules, such as:<\/p>\n\n\n\n Apart from your body resisting your existing schedule, social gatherings starting at 10 p.m. or so are suddenly a no-go<\/strong>. <\/p>\n\n\n\n Once your mind\u2019s aware it has to go to work soon, calculations take over, and you\u2019re not really able to relax. Additionally, social interactions can start to drain your energy, and you\u2019ll be more easily agitated. <\/p>\n\n\n\n But, you know what? It\u2019s not always up to you to fit into someone else\u2019s schedule.<\/strong> Try arranging gatherings that don\u2019t clash with your current schedule, or in the words of Alexis Haselberger<\/a>, a time management and productivity coach:<\/p>\n\n\n\n \u201cMake plans at hours that work for you. Maybe that means more breakfast dates than dinner dates!<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n While working night shifts can be exhausting, if you pay attention to the right aspects of your health and track your habits<\/a>, you can live a healthy life AND be productive<\/a> during your shift. <\/p>\n\n\n\n So, without further ado, here are the top 10 tips to help you adjust to working the night shift while not compromising your health<\/strong>.<\/p>\n\n\n\n We\u2019ve already mentioned vitamin D deficiency as one of the most detrimental risks of working the night shifts only. <\/p>\n\n\n\n So, here\u2019s a possible solution to help you minimize the damages, in the words of Matt Claes<\/a>, the head coach and founder at Weight Loss Made Practical:<\/p>\n\n\n\n \u201cThe composition of sunlight in the morning is different from evening sunlight and your body is able to “tell the difference”. To compensate for the night shifts in terms of health and make them more productive to some extent, you can <\/em>fight light with light<\/em><\/strong>. In practice, this will mean exposing yourself to bright lights, likely artificial ones, when you wake up and throughout the night shift. The closer you get to bedtime again, the more you want to dim the lights.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Matt also adds that, if this is a permanent kind of situation for you, you should definitely consider investing in the right \u201cequipment\u201d: <\/p>\n\n\n\n \u201cThere are even special lamps that simulate the sunlight cycle to make this light manipulation easier and more effective. You do want to keep in mind that these lamps are not perfect and can get pricey. That aside, even more basic light exposure manipulation should be able to help people who work night shifts improve their health and productivity.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Summa summarum \u2014 fight light with light!<\/em><\/p>\n\n\n\n And, since working a night shift means regularly being asleep during the natural sunshine period, you may consider taking a supplement. <\/p>\n\n\n\n * Note: Consult with your pharmacist regarding dosage, as you don\u2019t want to exceed the Recommended Dietary Allowance for adults threshold, as Harvard\u2019s School of Public Health suggests.<\/p>\n\n\n\n Now, according to the National Institute for Occupational Safety and Health, creating a good sleep environment<\/a> means to:<\/p>\n\n\n\n Being very much in alignment with all that we\u2019ve mentioned, here\u2019s another tip from Alexis Haselberger, who\u2019s been working with clients in different time zones for a while and knows a thing or two about working during the night:<\/p>\n\n\n\n \u201cUse blackout curtains or a sleep mask to keep the light out when you’re sleeping during the day.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Suggesting the same, Leena Chitnis<\/a>, the CEO and founder of Timberdog, who\u2019s also worked the night shift for years, couldn\u2019t agree more. Additionally, she recommends paying special attention to the room temperature.<\/strong><\/p>\n\n\n\n \u201cKEEP A ROOM COOL: 68 degrees (Fahrenheit) is now considered the optimal temperature for your sleep area. If this is too cool, consider adding an extra light blanket on top of your comforter.<\/em>\u201d <\/p>\n<\/div>\n<\/div>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n Working in a different time zone from your colleagues and clients can have a serious impact on your productivity. Here are some tips to help you understand and further deal with the issue:<\/p>\n\n\n\n A healthy and nutritious diet goes a long way, in terms of your overall health but also specific aspects such as productivity and efficiency<\/a>.<\/p>\n\n\n\n To provide an example, the latest productivity stats<\/a> indicate that adequate nutrition boosts productivity levels by a whopping 25%. <\/p>\n\n\n\n So, here\u2019s what you can do to reduce the impact of chronic circadian misalignment<\/strong>, according to Chester Wu<\/a>, MD and a double board certified in Psychiatry and Sleep Medicine:<\/p>\n\n\n\n \u201cIf you work night shifts, consider having a meal before and after your shift and not eating during the night shift itself.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Apparently, daytime eating<\/a> helps prevent the circadian misalignment, as 2021 study results show. <\/p>\n\n\n\n Moreover, Chester adds that:<\/p>\n\n\n\n \u201cEating at night or late in the evening can change the timing of your peripheral clocks and cause misalignment between them and your master body clock. And the longer you\u2019re in circadian misalignment for, the greater the risk of health issues.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Another person with relevant experience with working night shifts, Jeremiah Shaw<\/a>, athlete runner and the CEO at Running Wilder, makes a similar point and reminds all the night shift workers not to forget the basics<\/strong> and:<\/p>\n\n\n\n \u201cEat well! It might seem like an obvious one but sometimes we get so busy with our day-to-day lives that we forget about eating healthy meals. Make sure that you’re eating lots of fruits and veggies every day (and maybe even adding in a few snacks here and there) so that you don’t get sick when working through the night!<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n There are many benefits of exercise<\/a>, as it is a great way to increase the oxygen levels in your blood. According to the National Health Service article, people who exercise regularly have:<\/p>\n\n\n\n That\u2019s why Jeremiah also promotes the importance of regular exercise and, as a night shift worker himself, explains how to implement the habit hassle-free:<\/p>\n\n\n\n \u201cI also try to get as much exercise as possible when I’m not at work. If you can’t fit in a regular workout routine, try taking dog walks or going for hikes with friends on the weekend (or even during your lunch break). That way you’re getting some extra exercise each week without having to try too hard.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Furthermore, the UK Chief Medical Officers\u2019 Physical Activity Guidelines<\/a> recommend at least 150 minutes of physical activity per week<\/strong> for healthy adults. <\/p>\n\n\n\n So, you can see where we\u2019re getting at \u2014 exercise is important!<\/p>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n Looking for some new types of exercise to improve your routine? You\u2019ll love this article:<\/p>\n\n\n\n When it comes to quality of sleep, the first thing that comes to mind is melatonin<\/strong>, commonly referred to as the sleep hormone<\/strong>. Serving as a vital part of your sleep cycle, the release of melatonin<\/a> is actually a response of your brain to darkness<\/strong>.<\/p>\n\n\n\n As you can imagine, your natural melatonin levels are the highest at night, as being exposed to light instantly blocks your melatonin production<\/strong>. <\/p>\n\n\n\n So when your job requires you to be awake at that time, Alexis has another suggestion for you \u2014 just try melatonin as a supplement<\/strong>. It may work wonders for your sleep quality, above all. <\/p>\n\n\n\n * Note: Before use, please consult with your doctor or another qualified health professional for personalized medical advice.<\/p>\n\n\n\n Just as the night shift work can impact you on a biological level, effects can be seen at the psychological level as well. <\/p>\n\n\n\n Such a schedule is likely to cause decreased brain activity<\/a> and further result in impaired cognitive performance, as the latest research suggests.<\/p>\n\n\n\n That\u2019s why it\u2019s vital to do everything you can to keep your brain engaged and active during the night shift. The options are endless and will vary depending on your personality type<\/a>, job description, and the specific level of motivation you feel<\/a> at the moment. Here\u2019s a tip you can use to combat the issue, which Elizabeth Pharo<\/a>, the CEO and Chair of the Board at Divorce.com shared with you firsthand:<\/p>\n\n\n\n \u201cOne of the biggest challenges of working nights is staying focused when the rest of the world is sleeping. To combat this, I suggest finding ways to keep your mind engaged. Audiobooks and podcasts can be a great way to stay mentally stimulated while still being able to focus on your work.<\/em>\u201d<\/p>\n<\/div>\n<\/div>\n\n\n\n Podcasts may not be your cup of tea, but surely you can think of something that rings a bell when you hear the words mental stimulation<\/strong>, so use it to your advantage. <\/p>\n\n\n\n \ud83d\udca1 Clockify Pro Tip<\/strong><\/p>\n\n\n\n For those of you who like to stimulate your mental imagery with podcasts, here\u2019s an article you\u2019ll appreciate:<\/p>\n\n\n\n More work variety goes hand in hand with the previous segment \u2014 keeping your brain stimulated. Being in charge of different types of tasks will help you stay focused on the matter at hand<\/strong> and thus reduce the margin of error in your performance. <\/p>\n\n\n\n Why is that?<\/p>\n\n\n\n Well, because even though our brains are extremely complex, at the same time, it\u2019s ridiculously easy to trick them into thinking exactly what we want. <\/p>\n\n\n\n Varying our tasks helps us perceive our routine as not being monotonous<\/strong>. It\u2019s as simple as that. Here\u2019s what Mike Pace<\/a>, health and productivity coach and an ergonomics expert, has to say about varying tasks during night shifts:<\/p>\n\n\n\n\n
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Risk #1: Circadian misalignment<\/h3>\n\n\n\n
Risk #2: Vitamin D deficiency<\/h3>\n\n\n\n
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Risk #3: Higher risk of various diseases<\/h3>\n\n\n\n
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Risk #4: Sleep deprivation<\/h3>\n\n\n\n
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Risk #5: Unbalanced lifestyle <\/h3>\n\n\n\n
![\"Alexis](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2019\/08\/Alexis-Haselberger-time-management-and-productivity-coach.jpeg\")
<\/figure>\n<\/div>\n\n\n\n10 Ultimate tips for staying healthy and productive on a night shift<\/h2>\n\n\n\n
Tip #1: Expose yourself to bright lights during the night shift<\/h3>\n\n\n\n
![\"Matt](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/Matt-Claes-the-head-coach-and-founder-at-Weight-Loss-Made-Practical.jpg\")
<\/figure>\n<\/div>\n\n\n\n<\/figure>\n<\/div>\n\n\n\nTip #2: Optimize your environment for sleep<\/h3>\n\n\n\n
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![\"Alexis](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/Alexis-Haselberger-time-management-and-productivity-coach-630x630.jpg\")
<\/figure>\n<\/div>\n\n\n\n![\"Leena](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/Leena-Chitnis-the-CEO-and-founder-of-Timeberdog-1.jpg\")
<\/figure>\n<\/div>\n\n\n\n\n
Tip #3: Eat well and at the right time<\/h3>\n\n\n\n
![\"Chester](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/Chester-Wu-MD-and-a-double-board-certified-in-Psychiatry-and-Sleep-Medicine-630x630.jpg\")
<\/figure>\n<\/div>\n\n\n\n<\/figure>\n<\/div>\n\n\n\n![\"Jeremiah](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/Jeremiah-Shaw-athlete-runner-and-the-CEO-at-Running-Wilder.jpeg\")
<\/figure>\n<\/div>\n\n\n\nTip #4: Have a regular exercise routine<\/h3>\n\n\n\n
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Tip #5: Try melatonin for better sleep<\/h3>\n\n\n\n
Tip #6: Keep your mind engaged during the night shift<\/h3>\n\n\n\n
![\"Elizabeth](\"https:\/\/clockify.me\/blog\/wp-content\/uploads\/2023\/04\/Elizabeth-Pharo-the-CEO-and-Chair-of-the-Board-at-Divorce.com-.jpeg\")
<\/figure>\n<\/div>\n\n\n\n\n
Tip #7: Vary your tasks during the night shift<\/h3>\n\n\n\n