The relationship between night shifts and obesity involves a number of factors. Beyond disrupted sleep patterns, night workers contend with altered eating habits, reduced physical activity, and hormonal fluctuations. This complex interplay contributes to an increased risk of obesity. Understanding these dynamics is crucial as it sheds light on the multifaceted nature of the connection between nocturnal work hours and weight-related concerns.
How does sleep deprivation lead to weight gain?
“Chronic sleep deprivation disrupts the circadian rhythm and can contribute to weight gain due to alterations in hormone regulation. Hormones like leptin and ghrelin control hunger and satiety, and when sleep patterns are irregular, leptin levels decrease, which signals hunger, while ghrelin levels increase, stimulating appetite,” said Dr Sharad Sharma, Consultant General Surgery, Fortis Hiranandani Hospital, Vashi.
“Night shift work can be stressful due to increased workload, shift rotations, and social isolation. This imbalance often leads to overeating, particularly of high-calorie and processed foods. In the long run, this can also impair glucose metabolism, resulting in insulin resistance and increased fat storage,” he added.
What are the other health issues that are triggered due to obesity?
According to Dr Sharma, obesity is associated with a range of adverse health effects that can impact nearly every system in the body. It increases the risk of multiple chronic conditions like type 2 diabetes, hypertension, and dyslipidemia, which in turn elevates the risk of cardiovascular diseases like heart attacks and strokes. It also strains the musculoskeletal system, leading to joint pain, osteoarthritis, and decreased mobility.
“That is not all. Excess weight in a person also contributes to respiratory issues like sleep apnoea and impaired lung function and increases the risk of pulmonary embolism. It's also linked to certain types of cancer, including breast, colorectal, endometrial, and kidney cancer. Additionally, obesity increases the likelihood of gastroesophageal reflux disease (GERD), fatty liver disease, gallstones, and pancreatitis,” he stated, adding, it also exacerbates PCOS and can be a cause of infertility.
Besides physical issues, obesity can also cause mental health concerns, including depression, anxiety, and low self-esteem, often exacerbated by societal stigma and discrimination. Finally, it reduces overall life expectancy and diminishes quality of life due to the burden of chronic illnesses and decreased mobility.
What are some simple ways to avoid/deal with obesity due to the night shift?
In some cases, while avoiding night shifts due to professional commitments is impossible, specific measures can be implemented to reduce their impact on a person’s life. As per Dr Sharma these include the below:
- Create a sleep routine that aligns with your work schedule. Aim for 7-9 hours of uninterrupted sleep daily, even if it means sleeping during unconventional hours.
- Plan balanced meals and snacks to sustain energy levels throughout your shift. Focus on whole foods rich in complex carbohydrates, lean proteins, and healthy fats to provide lasting fuel. Avoid excessive caffeine and sugary foods, as they can lead to energy crashes and disrupt sleep patterns. It is equally vital to stay hydrated by drinking plenty of water throughout your shift and limiting your intake of caffeinated and sugary beverages.
- Incorporate light physical activity and mental stimulation into your night shift routine to combat fatigue and stay alert. Take short breaks to stretch, walk around, or perform simple exercises. Engage in stimulating tasks or social interactions to maintain focus and prevent monotony.
- Minimise exposure to bright lights, incredibly blue light from electronic devices, during the latter part of your shift and before bedtime. Dim the lights in your workspace and wear blue light-blocking glasses to reduce the disruptive effects of artificial light on your circadian rhythm. Upon completing your shift, expose yourself to natural sunlight or bright indoor lighting to signal your body that it's time to wake up and reset your internal clock.
- Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and promote relaxation. At the same time, try to maintain social connections and seek support from friends, family, or colleagues who understand the night shift challenges. Allow yourself time to rest and recover between shifts and consider rotating schedules or reducing the frequency of night shifts, if possible, to prevent burnout in the long term.
What is the way forward?
Dr Sharma concluded by saying that the philosophy of night shifts must revolve around adapting to unconventional schedules while prioritising productivity, well-being, and efficiency. Emphasis should be placed on optimising sleep, nutrition, and work practices to maximise performance and minimise adverse health impacts, fostering resilience and adaptability in challenging work environments.