Working non-standard hours such as night shifts or rotating schedules takes a heavy toll on health. Many workers face insomnia, excessive sleepiness, and disrupted circadian rhythms. Experts say up to one in four shift workers show signs of shift work disorder, which causes persistent sleep problems linked to irregular schedules. These disruptions increase the risk of cardiometabolic diseases, including heart attacks and diabetes.
The Role of Sleep Apnea
Obstructive Sleep Apnea (OSA), marked by repeated airway collapse during sleep, worsens the impact of shift work. OSA drives blood pressure spikes and is linked to hypertension and heart disease. Studies connect untreated OSA to cardiovascular risks. Continuous Positive Airway Pressure (PAP) therapy is known to reduce daytime sleepiness, improve safety, and lower accident risk, especially for night-shift workers.
Practical Strategies for Workers
Managing sleep-wake disorders requires a mix of personal strategies and workplace adjustments. Timed bright-light exposure during shifts, avoiding direct sunlight on the way home, and maintaining a cool, dark, and quiet room for rest help align the body clock. Melatonin supplements may also support adaptation in some cases.
Tips to Improve Sleep Quality
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Strategic Naps: Short naps before or during shifts boost alertness.
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Caffeine Use: Low doses fight sleepiness but should be avoided before rest.
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Consistent Sleep: Keeping a fixed core sleep period stabilises rhythms.
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Light and Darkness: Bright-light therapy during work and dark bedrooms aid biological clocks.
Beyond Sleep-Specific Measures
Better heart and metabolic health improve outcomes for shift workers. Maintaining a healthy weight, exercising regularly, managing blood pressure, and avoiding alcohol before bedtime play an important role. These steps help reduce risks and improve long-term wellbeing for those working non-standard hours.
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Swastika Sruti is a Senior Sub Editor at NewsX Digital with 5 years of experience shaping stories that matter. She loves tracking politics- national and global trends, and never misses a chance to dig deeper into policies and developments. Passionate about what’s happening around us, she brings sharp insight and clarity to every piece she works on. When not curating news, she’s busy exploring what’s next in the world of public interest. You can reach her at [swastika.newsx@gmail.com]
