THE 7 PAINS OF WORKING NIGHTS

PAIN 1: INSOMNIA - One of the major pains of working perpetual nights or even short term night shift work is Insomnia.

 Insomnia – is defined as the prolonged and abnormal inability to get adequate sleep. Why is it a factor? For the longest time, humans have been known to sleep in the evening and stay awake during the day. Our circadian rhythm has been programmed such that we feel sleepy once the sun has set. Then the industrial revolution has introduced the concept of working at night which has totally screwed up with our regular programming. Our poor and confused body forces itself to wake up when the sun is up, and tells itself to sleep once the stars start to twinkle.  This is a difficult pain to manage, you have to make sure that you are able to discipline yourself and truly get some sleep, 6 to 8 hours worth. Family support is also very vital, unless you live alone, you would have to meet family and friends to respect your sleeping time.

PAIN 2: WEIGHT GAIN / METABOLIC CHAOS - Another pain in working nights is the noticeable weight gain you experience when working nights. Though I know it’s different for everyone, and there have been some among you who are not affected with this phenomenon, but this applies to my personal experience.  I recommend that you watch what you eat, and try to minimize changing your diet, simply reverse your meal times. (My recommendation – Breakfast at 7:00-8:00 pm – Lunch at 12:00 midnight – 2:00 am and Dinner between 6:00 am – 7:00 am) Also retain the types of food (“Bacon at Night”) – Expect to still gain a few pounds more, which could easily be shaken off by regular exercise.

PAIN 3: BODY CLOCK? – I HAVE A BODY CLOCK?  - Sleep is a vital function for us to live. Sleep regenerates our cells back to health. The problem why shift workers find it difficult to sleep is because when we change our work schedule we naturally change our waking time. These changes normally affect our circadian rhythm or “body clock”. It can be likened to JET LAG.

Much like the difficulty in sleeping when we travel to a different time zone.  This effect disrupts our circadian rhythm much that we eventually start developing insomnia. A host of other factors like weight gain, irritability, high blood pressure can result from this constant change.

 How do we fix this or else avoid the ill effects of disrupting our body clock? Simple SLEEP properly. Sleep as if you are sleeping at night. The following article can help you fall asleep the right way.   http://www.wikihow.com/Fall-Asleep

PAIN 4: IRRITABILITY – this pain really affects me, specially my relationships with my wife and eight year old daughter. If I lack sleep due to my insomnia, I get highly irritable. It could be my body reacting to my now destroyed body clock. I tend to lose my temper quite early and usually for very minute things. My family understands this and they are now a bit forgiving. But how can you stand shouting at your eight year old just because she wants to play with you? That’s why it’s a major pain.

PAIN 5: UNCONSCIOUS APATHY - The lack of emotions in most night shift workers is attributed to their lack of sleep. We look at it as apathy most of the time, but they just can’t help it. Part of your brain which controls emotions shuts down because the body clock thinks it still sleeping time. So technically it’s not that they don’t care. It’s just that their minds are asleep.  Or as my friend call it, walking zombies.

PAIN 6:  MICRO NAPS AND DRIVING SAFE – I drive to work every day. Possibly one of the most dangerous pains of working nights is when you go home you feel sleepy. Too much lack of sleep can cause our system to temporarily shut down, as a way for forcing your body to get some needed sleep.  This phenomenon is called MICRO NAPS. This is very dangerous especially when you drive.  You never know when a micro nap hits you, and well sometimes, some will never do. A tip would be for you to stop on the side of the road and get a quick nap. Better yet, if you feel sleepy grab a power nap even before you drive home. A 30 minute to 1 hour nap is enough sleep for you to drive home. If you live far (a 3 to 4 hour drive is already considered far) consider sleeping more.

PAIN 7: TRAVEL RISKS – apart from falling asleep while driving there are other travel risks especially if you travel at night. Here are some which I personally experienced while on the night shift;

1.       THIEVES / PICKPOCKETS – Criminals prefer the cover of the night to do their dirty work so when commuting to work, be mindful of pickpockets and thieves who may be out to steal from you and worse hurt you in the process.  Tip: If possible, never commute alone. Find a friend or office buddy whom you can ask to join you on your way. If that’s not possible, vary your route to work daily. You can also get a cab from a reputable cab company to pick you up from your place instead of taking the train or bus at night.

2.       MUGGERS – These guys are either thieves who want to steal from you or those who simply want to hurt anyone who passes by their territory. The tip above also applies to muggers. An added tip is for you to avoid poorly lighted streets or alley ways. Bring noisemakers like whistles to call the attention of authorities.

3.       ACCIDENTS – Some accidents happen at night because of the lack of sleep. Much because we lack sleep. So be careful. Refer to PAIN 3.

There you have it. 7 Pains while working nights. I hope this helps you first time night shifters in adjusting to your new world. Feel free to comment and share your pains. Till next post.

Time for me to sleep.