Shahmika Agoon
(Shahmika Agoon is a Naturopathic Doctor, Nutritionist, Kinesologist, Trauma Release Therapist, Autism Specialist, Mindset Trainer–who works at 10, Harley Street Clinic, London, and online. She has a therapy centre in Bangladesh called Quick Recovery Physiotherapy and Allied Health Services at Farmgate. Email- shahmika@gmail.com )
Introduction to Shift Workers
Who exactly are shift workers, and why has there been a significant focus on researching them over the past 24 years? The rise of smart devices and computers has transformed the landscape of work and daily life, particularly for the millennial generation, who have benefited from the latest conveniences. As a result, 24-hour services have become readily available worldwide, with television, newspapers, hospitals, private institutions, computer farms, supermarkets, and numerous food outlets operating around the clock. Many individuals are opting to work overtime or juggle multiple jobs to capitalize on increased earning potential. Consequently, Generation Z and Generation Alpha, having observed their parents, relatives, teachers, and peers, are increasingly entering the workforce as shift workers. In England, approximately 27 percent of the population—equating to around 8.7 million people—are engaged in some form of shift work, while the figure stands at about 25 million in the United States. Notably, in England alone, the last five years have seen an additional 1.5 million individuals taking on night shifts and mixed schedules that include night-morning and afternoon work. This diverse group comprises various professionals, including doctors, nurses, caregivers, drivers, journalists, television workers, police officers, and IT specialists. As a result, a wealth of research has been dedicated to understanding the implications and effects of shift work within these occupations.
Health Effects of Shift Work
Between 2005 and 2020, 18 studies encompassing a total of 18,802 individuals were conducted to investigate the health consequences of shift work. Findings reveal a heightened prevalence of physical, mental, and cognitive disorders among shift workers compared to their daytime counterparts. Specifically, analyses indicate that the brains of shift workers exhibit an age equivalent to seven years older than those who exclusively work during the day.
Cognitive Decline Among Shift Workers
As the brain ages, its capacity for cognitive function diminishes. Shift workers often demonstrate a diminished ability to perform daily tasks, coupled with increased forgetfulness. Alarming findings indicate that individuals solely engaged in daytime work experience more severe cognitive decline compared to those alternating between day and night shifts. Research has established that shift workers are susceptible to accelerated brain damage manifesting as decreased focus, slowed cognitive processing, impaired memory, and diminished impulse control. A comprehensive study involving 3,232 shift workers in France revealed that those working nights aged an average of seven years more than their daytime peers. Furthermore, a long-term study of 1,484 shift workers over a decade recorded an average cognitive score of 53.3 and a recall score of 48.5. Additionally, the physical health of shift workers is often compromised, with prevalent issues including hypertension, metabolic disorders, hormonal imbalances, early-onset dementia, sleep disturbances, and chronic fatigue.
Disruption of Circadian Rhythms
Irregular sleep patterns severely disrupt the body’s circadian rhythm among shift workers. Various factors—including light exposure, meal timing, and environmental cues—play a critical role in regulating numerous genes associated with essential bodily functions, including temperature regulation and hormone secretion. Shift workers frequently maintain sleep schedules misaligned with their natural biological clocks, leading to widespread sleep disturbances. In an effort to facilitate sleep, many resort to the consumption of caffeinated foods and beverages that can alter pH levels. Additionally, the intake of high-glycemic carbohydrates before bedtime raises body temperature, resulting in fatigue-induced sleep while metabolic processes continue to disrupt sleep quality.
Body’s Adaptation to Irregular Sleep
In an era where many struggle to sleep at traditional hours, the body has developed alternative mechanisms to attempt to fulfill the necessary stages of sleep, regardless of the time. Shift workers’ biological clocks endeavor to adapt to their variable schedules to complete their sleep cycles effectively. Research categorizes individuals into three types: morning types (30%), mixed morning and evening types (40%), and evening types (30%). Those who can align their sleep with appropriate circadian cues are better safeguarded against cognitive damage. Conversely, shift workers who sleep during atypical hours risk significant neurological deterioration, including calcium buildup in the frontal lobe. Disruptions in sleep patterns can exacerbate stress levels, triggering excessive cortisol production and resulting in hormonal imbalances and compromised immune function.
Importance of Sleep Cycles
Proper functioning of the six distinct sleep cycles is essential, as each stage requires the appropriate release of alpha, beta, gamma, theta, and delta waves. If hormonal secretion during sleep is insufficient, this can inhibit the production of essential neurotransmitters such as serotonin and melatonin. Adequate sleep is known to elevate tryptophan levels, facilitating melatonin synthesis. However, sleep disruptions can impair the kynurenine metabolic pathway, consequently inhibiting the tryptophan pathway and accumulating neurotoxins within the brain. Such biochemical changes result in decreased memory and creativity.
Conclusion
Shift workers should only work short shifts. And if you have to do long shifts and nights, then you can choose either the days, the nights, or the afternoon shifts. Working in the mixture of night, day, morning, and afternoon is like slowly poisoning your brain. You must protect your body, mind, and brain from this poison.