| Many industries and businesses today are forced to | | | | for example, have increased menstrual difficulties and |
| operate day and night to stay competitive. For | | | | problems with infertility. Pregnant women, on the |
| consumers and business owners, this 24-hour world is | | | | other hand, are at greater risk of high blood pressure. |
| a boon. But if you are among those who must work | | | | Fortunately, there are ways to counter the effects |
| at night, it can be a nightmare, affecting everything | | | | of working the night shift: |
| from your mood and social life to your health. The | | | | - If you can't avoid night shifts, reduce the risks by |
| main problem with night work is the interruption of | | | | changing your daily schedule as little as possible. For |
| the body's internal clock, known as the natural | | | | instance, if you work for several days and then take |
| circadian rhythm. This complex timing system | | | | a few days off, try to keep your sleeping hours the |
| orchestrates a variety of physiological events, | | | | same, even when you aren't working. |
| including blood pressure, secretion of stomach acids, | | | | - If it becomes necessary to change shifts, try to |
| and even the degree to which you experience pain. | | | | move your shift forward; changing the start of your |
| Normally, this rhythm is kept on track by cues from | | | | workday from 7 a.m. to 3 p.m. is easier on your body |
| your environment - daylight, social contacts, | | | | than backing it up from 3 p.m. to 7 a.m. |
| mealtime, and sleep time. When those cues veer | | | | - To sleep better during the day, avoid sunlight for at |
| from the norm, as they do if you work nights and | | | | least an hour prior to bedtime. |
| sleep days, your body clock may not change to | | | | - Keep your bedroom as cool and as dark as |
| match your new schedule. If it doesn't, your body will | | | | possible, and use earplugs, a sleep mask, and a |
| long for sleep when you need to be awake and | | | | white-noise machine to lessen distractions. |
| resist sleep when you turn in. Meanwhile, your risk of | | | | - While working at night, adjust your lifestyle so that |
| accidents and health problems will soar. | | | | your schedule runs work-sleep-leisure, rather than the |
| In the short term, working the night shift makes you | | | | work-leisure-sleep schedule of day workers. |
| feel fatigued and less alert - much the way you | | | | - Avoid cigarettes and excessive caffeine, and resist |
| would if you were to have a bad night's sleep every | | | | using sleeping pills or alcohol to induce drowsiness or |
| single day for weeks. You may have problems | | | | stimulant drugs to stay awake. |
| making decisions and communicating your thoughts | | | | - Be sure to get plenty of exercise, preferably during |
| and you are more likely to have accidents, particularly | | | | a break, in your night shift. If that isn't possible, |
| while driving. | | | | exercise before your night shift. |
| Long-term consequences, however, can be more | | | | - Avoid doing any type of strenuous exercise just |
| serious. These include gastrointestinal problems | | | | before you need to go to sleep. |
| (chronic heartburn and indigestion), weight gain, high | | | | Finally, to adjust more easily to night work, try taking |
| blood pressure, and a greater risk of cardiovascular | | | | a three-hour nap prior to starting your shift and going |
| disease and heart attack. Emotional problems also | | | | to bed directly after the shift. Then gradually shorten |
| occur more frequently. Women working night shifts, | | | | the nap and lengthen your sleep time. |