Here, three of the benefits of working out at night: 1. It was thought that exercising later in the day could make it harder to fall asleep and have a good night’s sleep. In 2007, the International Agency for Research on Cancer classified working the night shift as a "probable carcinogen," Motta said. Get it now on Libro.fm using the button below. Cardiovascular disease and heart issues are another potential way that your shift work could affect your health. Studies suggest that not everybody can adjust to night-working (Thinkstock). From exercising regularly to being consistent with your nighttime shifts, there are a number of things that experts suggest mitigates the impact that working night hours can have on your health. 9. The 15 million Americans who work the night shift won't hesitate to tell you about the toll their work lives take on their sleep schedules. But the largest synthesis of the research to date, published in 2012, did show an increased risk of heart attacks in people working shifts. You get into just working and not really knowing what time of day it is. Your vigilance will be decreased Or are there risks for everyone working shifts? Of course these studies were all short-term, raising the possibility that perhaps our bodies adjust in the long-term, but results of epidemiological studies conducted over many years are on the whole discouraging. Not only is a salad harder to obtain during the night, but it’s probably not what you feel like when you’re trying to keep yourself awake. There’s also less opportunity for exercise. You could also be eating a different amount than usual or perhaps you might be eating a bit less healthily than you otherwise would. Workplace conflict is bad for business because it can lead to downturns in productivity and increases in absenteeism. The night period is 11pm to 6am, unless the worker and employer agree a different night period. They drop at daybreak and remain low during the day. With careful planning and a bit of peace during the daytime, it is possible to work all night and still get eight hours sleep the follow day. Even if you do feel OK, there’s also the question of whether your body could be suffering in the long-term. What do firefighters, police officers, doctors, nurses, paramedics, factory workers, and office cleaning staff have in common? As work habits shift, the worldwide virtual events market is expected to grow from just under $100 billion in 2020 to $400 billion by 2027, according to data from Grand View Research. So you're often working through the night. Pizza and curry may be convenient and make you feel better, but of course eating them every night isn’t very healthy. Sometimes it is necessary for people to stay up all night for work, studying, or other reasons. Doing your best to get the rest you need, minimizing light during the day when you need to be sleeping, and generally taking care of yourself can help. "So [it] would just be just a normal sleep disorder but it would be related to the type of work that they're doing.". Even when lifestyle was controlled for, people doing shifts were still put at higher risk. After a long day on the job, a good night’s sleep is supposed to be restorative, but how exactly can you recharge when your subconscious brings you right back to the workplace? Read more: Tips from sleep scientists on the best way to pull an all-nighter (Thinkstock). But can their bodies ever become fully accustomed to working to a clock turned upside down? Research is complicated by the many forms of shift work people undertake. Those who fell into so-called "unhealthy eating" habits at night spent less time doing "helping behaviors" at work, for example, assisting a co-worker with a task that is not your responsibility. Working out before bedtime has usually been discouraged. The human body isn’t a machine by which, in a flick of a button, one can automatically start reporting to work from 10 p.m. to 6 a.m. Getting sufficient sleep is essential for your health and well-being. Claudia Hammond investigates the evidence. For those four or five days you basically just eat, sleep and work. Of course, experts say there are ways to manage these potential side effects. Most of the time, these sleep issues look very similar to other sorts of sleep issues. How much does working in the small hours harm the mind and body? A leading-edge research firm focused on digital transformation. There’s evidence that we cope with subsequent night shifts better than the first of a series, but some people find it much harder than others. Account active Working at night or irregular shifts can keep you from getting the regular snooze time that most daytime workers take for granted. It must be agreed in writing. The Center for Disease Control has found links between working night and/or long hours and menstrual disorders, pre-term birth, and miscarriage. If you work at night and all of your friends and family members work (or are awake) during the day, it can make you feel a bit more isolated than you otherwise would feel, which may not be good for your mental health. (otherwise known as high blood pressure) and night shift work. Blood pressure's another thing that could potentially be affected by your late-night work. since, “No Rules Rules: Netflix and the Culture of Reinvention”. Doing your best to get the rest you need, minimizing light during the day when you need to be sleeping, and generally taking care of yourself can help, Dr. Rick Pescatore, DO, FAAEM, an emergency medicine physician and the director of clinical research at Crozer-Keystone Health System, told INSIDER. Consuming caffeine and fast food from your employer's vending machines and nearby take-out restaurants can wreak havoc on your fitness goals. Whether you do so often or occasionally, working night shifts can certainly impact the way that you sleep. The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. But what's more important than the time of day that you work … And a different study found that, after five weeks, people who stayed awake at night and slept during the day showed impaired glucose regulation and changes in metabolism which could increase the risk of type 2 diabetes and obesity in the long-term. And that means those working at night for long periods are more likely to get a range of serious diseases from type 2 diabetes to coronary heart disease and cancer. "They call it 'shift-work sleep disorder,' so basically anytime someone is having symptoms of insomnia or symptoms of excessive sleepiness that happen in relation to them working at night or having these weird, off-work schedules,", , a preventive medicine physician, told INSIDER. In some jobs, working the night shift is unavoidable. Working late every so often is likely to have different effects on the body from having the clock turned upside down by working several overnight shifts a week. Pilots have higher levels of stress hormones on their early shifts (Thinkstock). Adjust your body – mentally and physically – to working at night. You can hear more Medical Myths on Health Check on the BBC World Service. "We know that people are at increased risk of injury from working night shifts," Pescatore added. Listen to a group of workers as they talk about on how they cope with the side effects of night shift work in our second video, 'About Ni... Want to watch more? The Best Diet for Working Night Shifts. Melatonin typically takes 1 to 2 hours to work, so it’s often taken up to 2 hours before bedtime. In a larger study of more than 3,000 police officers working shifts in Canada and the US, the consequences for those who were unable to adjust were clear, with 40% diagnosed with some kind of sleep disorder. One study found that a single overnight shift is enough to increase your blood pressure. Morning types may be happier. Working at night can potentially impact your blood pressure, heart health, risk of having a stroke, or menstrual cycle. "They call it 'shift-work sleep disorder,' so basically anytime someone is having symptoms of insomnia or symptoms of excessive sleepiness that happen in relation to them working at night or having these weird, off-work schedules," Dr. Cedrina L. Calder, MD, a preventive medicine physician, told INSIDER. You could also be eating a different amount than usual or perhaps you might be eating a bit less healthily than you otherwise would. Add to this research from the University of Surrey published earlier this year: it demonstrated that after just three days of night shifts, the expression of genes was disrupted, meaning that they began to be active at the wrong time of day. They all are at risk for shift work sleep disorder. Working nontraditional hours may wreak havoc on your sleep, diet and exercise routine. If you’ve adapted well to working nights, the peak will move to daytime instead. Still, until we know more about exactly who is at risk, those who work at night would be wise to take every opportunity they can to eat healthily, to exercise and to look out for early signs of these diseases. It's not just your physical health that can be impacted by nighttime work, your mental health can be affected as well. The BBC is not responsible or liable for any diagnosis made by a user based on the content of this site. 8. Increased risk of stroke is another potential issue that can come along with working at night, Pescatore said. If you would like to comment on this, or anything else you have seen on Future, head over to our Facebook or Google+ page, or message us on Twitter. People are right to say they get used to shift work. This leads to an increased risk of insomnia and other sleep disorders, all of which have an adverse impact on health. Some people will even tell you they don’t mind and that they get used to working in this way. But when it comes to metabolic syndrome – an umbrella term including obesity, raised glucose levels, increased blood pressure, and high cholesterol levels – it was lifestyle that seemed to be key. More News Read More: 10 answers to common questions about dealing with anxiety. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Subscriber There could be other consequences too. You can de-stress. "Whether they're transporting themselves to and from, whether they're working a night shift, or the next day they're in a fog after the night shift. , an emergency medicine physician and the director of clinical research at Crozer-Keystone Health System, told INSIDER. Working the night shift can wreak havoc on your sleep and have other negative effects. It could increase your risk of accident-related injuries. If you work at night or often rotate shifts, you may share that risk. Usually we release melatonin late in the evening when we start feeling tired and ready for bed. The types of jobs requiring night work are changing too, with a move away from manufacturing and manual work to service industries such as retail, healthcare and transport. Always consult your own GP if you're in any way concerned about your health. "So when you're awake during a period of time when your body is supposed to be asleep, you may not be releasing the right or the normal amount of chemicals at that time.". Overnight, melatonin levels remain high. The odd hours can take a toll. This tempts people towards snacks and takeaways. Only work out at night if you can get a minimum of six to seven hours of sleep afterward. Because of this, you could end up dealing with constipation, weight gain, indigestion, and more, said Calder. Calder said that being left out from those social activities in which you'd otherwise partake can potentially lead to depression and irritability. One is about how we feel – our mental wellbeing. Nearly 15 million Americans work a permanent night shift or regularly rotate in and out of night shifts, according to the Bureau of Labor Statistics. In the long-term, high levels are thought to be associated with an increased the risk of heart problems and high blood pressure. You'll work out harder. Why Late Nights Are Bad for Your Immune System By Elizabeth Norton Nov. 7, 2013 , 2:00 PM Jet lag, shift work, and even late nights staring at your tablet or smartphone may be making you sick. Therefore, any disruption to your schedule – such as trying to stay awake all day and sleep at night – can have painful results and affect your health in the long term. Shift workers also face potential health problems, researchers have found. Light at Night Bad for Health, Docs Say. He said it can impact your mood, make you irritable, or cause you to experience symptoms of depression or anxiety. Working night hours or even the occasional night shift can potentially have an impact on your health, even though you may not have realized that it could. For some, that may mean exercising right before work while for others it may mean working out after a night shift. In a review of the existing research on shift work and diabetes risk, researchers concluded that men in particular were… If you work the night shift, it is important to find the best time that fits into your schedule. 40% diagnosed with some kind of sleep disorder, found to be happier on the days they were resting, a single overnight shift is enough to increase your blood pressure, impaired glucose regulation and changes in metabolism, increased risk of heart attacks in people working shifts, evidence of increased risk of breast cancer. In this study, those whose pattern of melatonin production showed they had made that adjustment felt happier and more alert, as well as showing faster reaction times – but only 40% managed to make the switch. There are hospitals to run, planes to fly and shops to keep open as we move towards a 24-hour society. There has been some debate about the impact of shift work on the risk of cardiovascular disease, with many studies finding it raises the risk and a few finding it doesn’t. Read about our approach to external linking. Is it the case that as with the short-term studies, some people adapt and that those people won’t suffer long-term effects? Whether you work night shifts exclusively or only every so often, here's what you need to know about how working at night can potentially impact your health. If you're experiencing any of these feelings — no matter when you work — talking to your doctor or a mental health professional can help. And, more worryingly, is nocturnal labour bad for your health? "So [it] would just be just a normal sleep disorder but it would be related to the type of work that they're doing.". Injuries and accidents are other issues that can come along with night shift work and Pescatore said that they're really not talked about enough. What these large scale epidemiological studies can’t tell us is which individuals are most likely to be affected. Night shift work has been consistently associated with higher risk for cardiovascular disease (CVD) and cancer. The researchers also suspect that this general preference to delay tasks until night could create problems at jobs with strong daytime work expectations. Approximately 3.2 percent of all U.S. employees work night shifts, according to the Bureau of Labor Statistics. "Plus, the fact that you're working at night when normally you would be sleeping, that can make things more stressful on you in general and that stress can cause the same types of things: anxiety, depression, possibly irritability," he added. But the researchers also found that when the pilots worked the early shift they had higher levels of the stress hormone cortisol on waking and produced more cortisol throughout the day. According to Pescatore, researchers have previously found a. If people worked night shifts, but succeeded in exercising regularly, eating healthily and not smoking, there was less evidence of an increased risk, despite their unsocial hours. Working at night affects your body’s ability to adjust accordingly during weekends. In the evening, when the light starts to wane, your clock notices and prompts a flood of a brain chemical called melatonin, which gives the body the signal to fall asleep. I was working as a reporter for an “alternative” New York City newspaper Our office was a storefront with a double door. So it's not good.". Research has shown we can go up to 20 percent longer in the evenings, and at a higher intensity. If they do, it must be 7 hours long and include midnight to 5am. If you sometimes work at night, you may likely end up eating meals at times that aren't considered the norm or times your body isn't used to. According to Pescatore, researchers have previously found a connection between hypertension (otherwise known as high blood pressure) and night shift work. "Whether they're, Cardiovascular disease and heart issues are another potential way that your shift work could affect your health. It is harder to eat healthily or to exercise regularly if you’re working shifts. Disclaimer All content within this column is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. In some jobs, working the night shift is unavoidable. Almost two-thirds of Americans, 64 percent, report having nightmares about their job, according to a new survey of 1,750 working U.S. adults conducted by SleepZoo, a sleep tips website. "Your body is releasing different hormones and chemicals according to this 24-hour cycle," Calder said. "We know that people are at increased risk of injury from working night shifts," Pescatore added. There’s also evidence of increased risk of breast cancer in those who work night shifts, with a greater impact in those who are ‘larks’, who spring out of bed early in the morning, but find it hard to stay up late at night. "Another physical problem that can occur are metabolic disorders which would be things like obesity, changes in your fat in your blood like triglycerides, as well as even insulin resistance which could, later on, lead to diabetes," Calder told INSIDER. Around 6% of our genes are set to work at specific times, but after just a few days keeping strange hours this pattern was easily disturbed. Injuries and accidents are other issues that … In addition to staying active and eating a healthy diet, both Calder and Pescatore said that, when possible, continuing to work at night for a period of time instead of swinging back and forth between day shifts and night shifts can actually be helpful because it allows your body to adjust a bit more. Fast food can become more tempting past midnight (Thinkstock). Of course it’s not unusual to prefer your day off to the days you have to get up and go to work, regardless of the time. When it comes to assessing the physiological effects, one of the problems is differentiating between the impact that shift work might have on your lifestyle from the direct impact of working during the night. That being said, more research may be needed to solidify this connection. A Canadian study monitored the timing of the sleep, the light levels and the quantity of the sleep hormone melatonin produce by a small group of police officers as they embarked on a week of night shifts. Night shift work has specifically been shown to increase the risk of heart and digestive problems, as well as problems with moods and emotions. While you might manage to drag yourself to the gym at the end of a day’s work, it’s that much harder to do that at the end of your shift if you’re already been up all night and are yearning for a nap. If this characterizes you, you may find greater benefits from working out at night. But the impact it can have on your health goes way beyond your sleep schedule. There are two elements to these questions. Research has found that w, increase your risk of cardiovascular disease, could end up dealing with constipation, weight gain, indigestion, and more, links between working night and/or long hours, 10 answers to common questions about dealing with anxiety, 6 scary signs that your job is taking a toll on your mental health. If you’re looking to try melatonin for the first time, it may be best to begin with a lower dose. That means a significant sector of the nation’s work force is exposed to the hazards of working nights, which include restlessness, sleepiness on the job, fatigue, decreased attention and disruption of the body’s metabolic process. Research has found that working nights can actually increase your risk of cardiovascular disease, Pescatore told INSIDER. On the other hand, there's some evidence that night owls reach a peak of activity and energy in the evening and are more sluggish in the morning. A late-night yoga class can … There are broadly two kinds of workplace conflict: when people’s ideas, decisions or actions relating directly to the job are in opposition, or when two people just don’t get along. Because of this, you, If you work at night and all of your friends and family members work (or are awake) during the day, it can make you, Blood pressure's another thing that could potentially be affected by your late-night work. If you sometimes work at night, you may likely end up eating meals at times that aren't considered the norm or times your body isn't used to. Working night hours have been tied to both mental and physical side effects. Now, I have just one more recommendation for your late-night workout: Let loose, and don't be afraid to twerk. There are hospitals to run, planes to fly and shops to keep open as we move towards a 24-hour society. Not all workouts have to be full-throttle sweat fests. 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