Healthy ways of coping with unhealthy night work
Healthy ways of coping with unhealthy night work
Night workers who have trouble sleeping after their shifts should under no circumstances rely on sleeping pills, a German psychologist warns, pointing to the danger of becoming psychologically dependent on the little chemical helpers. A relaxing routine can be a healthy alternative.
“Whether it’s drinking a cup of tea, reading the newspaper for a while or taking a shower, they’ve got to find out for themselves” what works best, said the psychologist, Hiltraut Paridon of German Statutory Accident Insurance, the umbrella association of the accident insurance institutions for Germany’s industrial and public sectors.
She added that quiet surroundings and dark curtains were important in getting a good day’s sleep.
People in many occupations regularly work at night, including doctors, nurses, police officers, railway employees and manufacturing industry workers.
“Call centre staff also are increasingly working round the clock,” remarked Paridon, who said “shift work is never really healthy” and that “our bodies aren’t meant to work nights.”
While some people cope with the night shift better than others, no one should work nights for long periods, she said. Many bodily functions follow a 24-hour rhythm. The “sleep hormone” melatonin is released mainly at night, with peak sleepiness normally occurring between 2 and 4 am and alertness picking up again around dawn.
The circadian rhythm of people who work nights is disrupted.
“Many (night shift workers) suffer from sleep disorders. They have trouble falling asleep after their shift or are unable to stay asleep,” said Paridon, noting that a number of medical conditions, including cardiovascular diseases and digestive problems, were associated with shift work.
“Shift workers generally have a less healthy diet, smoke more and get less exercise” than people who work during the day, Paridon said. She advises them to bring healthy food from home to eat at work to cut down on their intake of chocolate bars and sugary beverages, and to try to get regular exercise in their free time.
The deleterious effects of working nights are not only physical.
“Shift work impacts social contacts,” pointed out Friedhelm Nachreiner, a psychology professor and chairman of the Society for Occupational, Economic and Organizational Psychological Research in the northern German city of Oldenburg. At worst, he said, night work can lead to social isolation because a shift worker’s morning bedtime is when most other people start their day.
Shift workers should therefore try to keep to a steady schedule and see friends and family members regularly, for example at meals, for a jog on a set day or for an occasional excursion. By no means should they overload the days they need to rest with work, such as building an extension of their house or running all of their errands on a single day.
“That’s not only strenuous, but the risk of an accident increases enormously,” Paridon said.
