Feeling tired from working night shift patterns?

…….zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz Night time is considered between 11 pm and 6 am. If you work at least 3 hours between these times then you are a night worker if you work most times in the night or have an agreement to work some times at night each week with your employer. Working night shift patterns can effect your health drastically!

Rules for Working at Night

• You should not work more than 8 hours in a 24 hour period which is worked out over a 17 week period. ( Including regular overtime ). If your night work involves working with special hazards, physical lifting or mental strain you cant work more than eight hours straight!
• Night workers in air, sea and road transport have specific guidelines
• Air transport
• Road transport
• Sea transport

Risks of Working at Night

• Sleeping pattern – People who work at night get on average 2 – 3 hours less sleep than any other workers. Plus most of the time when they sleep in the day it may be 2 periods instead of one long period at night time. In general though your sleep pattern gets messed up!
• Weight Gain – You will begin to crave higher calorie foods while working shifts at night. Which will make you put on weight which could increase chances of heart diseases, cancer etc.
• While working at night you will become tired causing you to loose your focus and hurting yourself while working.
• If you are pregnant it is advised you do not work shift patterns as it can effect your baby. More chance of a miscarriage if you work at night than in the day.
• While working at night melatonin levels are high because of the lack of light. During the day the level is low because it is much lighter, and other chemicals are used to keep you awake. This changing rate of activity over each 24-hour period is known as the circadian rhythm. A person who works nights, is running counter to their circadian rhythm. This may put them at risk of health problems. Most notably it increases the chance of cancer.

Tips for Working at Night

• Have a nice quiet dark room to sleep in and avoid exercise, caffeine, alcohol and bright lights before you go to sleep.
• Bring your own food to work and try your best to stay away from vending machines or the workplace kitchen. Have small high protein meals quite often. If you can, try and exercise after you have had a good sleep.
• When you feel at your most tired on your shift try and have a break then to recover. Also try and get help lifting or moving objects if you cannot do it on your own without struggling.
• A doctor might be able to give you melatonin supplements to help you, dont get them over the counter without getting expert advice first.
• Regular Health screenings are needed for people working at night. At Workare Ltd you can have your night worker assessment to see if you are fit to work at night.