It is estimated that 1 in 6 employees work in shifts, in countries such as the UK.
This figure includes not only traditional night shifts, but also any work outside of the normal 9 to 5 p.m. workday.
Examples abound: cleaners who start early in the morning, shop workers who are open until late in the evening, taxi drivers, medical workers, etc.
For some, it's just the "nature of the job," and for others, it may be the only way to work while caring for children or relatives.
But whatever the reason, the global 24-hour culture means that shift work is on the rise, and this trend is unlikely to change.
Scientific studies, however, have linked shift work to a number of health problems, including weight gain, blood sugar problems (such as diabetes), and heart disease.
Many of the problems that can arise from working shifts come from being awake "at the wrong time of day." And recent studies have shown that this effect is more complex than previously thought.
Кажется, что у нас есть только одни биологические часы, но у нас есть главные циркадные часы и ряд периферийных часов, как если бы любой из наших органов имел свои собственные часы.
If the rhythm of our peripheral clock is out of sync with our master clock, there could be problems.
And this is not the only complication: the bacteria of our intestines have a circadian rhythm, which can also be disrupted as a result of a change in the course, which can have a negative impact on the body.
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What can we do?
There is no easy way to solve the problems of shift work, as it is usually simply not possible to choose a different work pattern.
But there are some things that can be done. The point is to try to save your watch, try to stay as close to "normal" as possible.
Here are five tips to help you achieve this.
1. Food
Попробуйте есть те же продукты в одно и то же время, как если бы вы спали. То есть утром завтрак, обед в середине дня и еда вечером, но практически ничего в течение ночи.
New research shows that eating at night has negative health effects. This is because our blood glucose and fat levels are higher in the afternoon and at night, so eating fatty and high-sugar foods during this time can increase these parameters to dangerous levels.
So it's best to avoid fatty foods at night and choose light meals in the evening and morning, including vegetables, pure proteins (seeds, nuts and a small amount of meat, fish or cheese without fat), fruits and salads.
2. Exercises
Physical activity tends to increase your alert levels, so if you're planning to go for a run, do it before your turn, not when you get home to sleep.
3. Sleep
Sleep is especially important for shift workers. It is important to have the best conditions for sleep. Experts say sleeping in the dark is very important, so you should make opaque curtains or blinds, or use an eye mask while sleeping.
Sunlight in the early morning has a bluish tint and becomes redder in the evening. Blue light wakes us up, and orange helps us sleep. If you come home after a night shift in the early morning hours when the sun comes out, you should try to block out the sunlight as much as possible. Special sunglasses that block blue light can help.
4. Caffeine
Remember that the effects of caffeine can last for several hours. This effect varies from person to person, but the best advice is to avoid drinking caffeinated beverages shortly before the end of the shift.
5. Opening Hours
In the end, if you can choose, try to keep the same shift forever. If you can keep one shift for a week, you can limit the negative health effects of shift work.