Working at night work disadvantages can cause numerous biological disturbances, in particular sleep disorders. Discover our miraculous advice to adopt now to limit the impact of night work on your health and sleep better every day!
Why can night work disrupt sleep?
Nursing staff, firefighters, transporters, executives or even technicians, night work involves many people, either temporarily or repeatedly.
Your body works according to what is called the circadian rhythm, in 24-hour increments. At each time of the day, your body regulates itself and balances itself: digestion, awakening and falling asleep phases, body temperature … The biological clock is regulated in particular thanks to your exposure to light. This is why, for example, we recommend that you limit exposure to screens at least 1 hour before bedtime. The production of melatonin, the sleep hormone, is disturbed. When you are exposed to light from electronic devices…
Night work causes an imbalance in the “normal” biological rhythm of human beings, which has many consequences on health:
The health effects of night work disadvantages
According to a survey published in June 2016 by ANSES (National Agency for Food, Environment and Occupational Sanitary Security), night work causes certain imbalances in your body and can facilitate the onset of disorders:
- Cardiovascular diseases ;
- Metabolic disturbances, increased risk of cholesterol, diabetes and obesity;
- Higher risk of depression and mental health disorders;
- Gastro-intestinal imbalances;
- Impaired fertility, hormonal imbalances;
- Higher chances of developing cancer.
How can you get a good night’s sleep when you night work disadvantages and when you sleep?
To counter the health risks of night work, it is necessary to adopt a certain number of good practices to avoid excessive disturbance of the biological rhythm:
Make sure you sleep at least 7 hours a day
Working at night is going against the rhythm of other people’s lives. When you come home from work, you may tempted to enjoy your loved ones instead of sleeping to recuperate. Even if it is only a few minutes, your sleep time is shortened. And can turn into “sleep debt” with many repercussions on your health. Stress, irritability, concentration problems… Sleep well when daylight outside can be a challenge. To get enough daily sleep, do not hesitate to take naps as soon as you feel. The need (before going to work at night, for example), while sleeping at least 5 hours at a stretch during the day.
Try melatonin sleep supplements
To help you get a good night’s sleep when working at night, we have designed our sleep food supplement: in the form of gummies. With or without sugars that are easy and pleasant to take, it contains a synergy of active ingredients to make it easier to fall asleep melatonin. But also extract of lemon balm, California poppy and pale rose powder to encourage relaxation. Find out now in our e-shop!
Adapt your light exposure
Your body works like a clock: When the outside light goes down, melatonin synthesis begins. This hormone known as the sleep hormone tells your body. When it is time to sleep, helping you to fall asleep. When you come home from work, you must therefore limit your exposure to light as much as possible, making sure to filter out external sources of light (double curtains, sleeping masks, etc.).
Conversely, before going to work, don’t hesitate to try light therapy, especially in winter. When it is dark earlier to keep your body clock as balanced as possible.
Create an optimal sleep environment
Besides light, noise can also interfere with your night’s sleep and increase your time to fall asleep. Poor soundproofing, home environment, notifications, or even phone calls are all factors that can greatly influence the quality of your sleep. To sleep well, warn your loved ones and turn off all notifications from your phone: calls, messages, social networks … You can also buy earplugs to cut out outside noise, especially if you live in an apartment or in the city.
Do not neglect your hygiene of life
Night work can lead to neglect of your well-being. However, it is essential to ensure as much as possible to get a good night’s sleep But also a good diet and to practice physical activity. All these elements are indeed essential for your physical, but also mental health!
The ideal is to be able to respect the right eating habits and adapt them according to your schedule. Choose suitable foods and a light meal before going to sleep to facilitate digestion and fall asleep more quickly. Ideally, physical activity should done before going to work, in order to recharge. Your batteries and avoid bouts of tiredness. Click More: