Guide to Staying Fit and Healthy While Working Night Shifts in India

Working night shifts can be extremely challenging, especially when maintaining a healthy lifestyle.

In India, the night shift culture is becoming increasingly prevalent across industries. Today, night shifts are standard in the IT, healthcare, customer care and hospitality industries. Also, many employees working for Western clients must opt for shift duty.

As such, a rising struggle exists to achieve work-life balance and wellness.

The odd working hours can disrupt sleep patterns and increase stress and unhealthy eating habits. This has also resulted in poor immunity, disrupted sleep patterns and increased mental health issues.

So, does it mean Indians should avoid night shifts at all costs?

Well, no!

With intelligent planning and lifestyle changes, staying fit and healthy even while working night shifts is possible.

In this ultimate guide, I will reveal a few proven tips and tricks to help you stay on track with your fitness goals despite irregular work hours. From meal planning and exercise routines to stress management techniques and sleep hygiene practices, these are the things you must know.

Understanding the impact of night shifts on your health

Humans are non-nocturnal animals. They are, by design, meant to rest at night. That’s how the alignment of our biological clocks works. But life got so expensive that people traded their sleep for a modest living. The rising number of night workers around the city is a tell-tale. In this blog, I will share simple Health tips for night shift workers!

About 20% of the population works night shifts. 

This trend of staying awake through the night is against nature. Everything that defies the laws of nature has repercussions, from irritation to headaches, hair loss, obesity, diabetes, and cancer. Not sleeping at night comes at a considerable cost.

These days, it’s not only the night workers who sacrifice their sleep. Every parent of a Z-generation kid complains of their zombie habits. That’s why I am drafting this blog to shed some light on the topic.

In this blog, I bring you simple and easy Health tips for night shift workers. Check out unique ways of correcting sleep patterns and health tips to reduce the damage done!

Also Read: Essential Oil for Stress and Anxiety

Research on repercussions of night shifts – 5 proven health hazards of working night shifts

Working on the night shift disrupts the entire circadian rhythm. 

Circadian rhythm is the 24-hour biological clock. It functions in line with nature’s clock. The body gains several benefits by sticking to nature’s routine. From the sun’s light to the darkness of night, the routine benefits the body and brain in many ways.

Psychologists revealed that working the night shift results in hormonal and metabolic changes. In the long run, night shifts impact the markers involved in the regulation of body weight. They impair leptin, insulin, and cortisol. These changes raise the risks for obesity, diabetes, heart disease, and cancer.  

Studies say the night shift increases gastrointestinal problems, fatigue, and poor sleep. A disruption in sleep-wake time disturbs the 24-hour cycle of diet and activities. 

Also Read: 10 health benefits of sleeping naked at night

• Night shifts and cancer risk

Long-term night shifts can cause permanent damage to the body and brain. Several pieces of research and studies have backed this statement. Long-term night shift work is associated with an increased risk of breast cancer. 

Night shifts can increase several risk factors for cancer. The International Agency on Cancer Research (IARC) has classified night shift work as a probable carcinogen.

Also Read: Positive thinking leads to better sleep

• Night shifts and heart problems

Shift work can increase the risk of heart disease. Night shift jobs impact dietary choices, lifestyle judgements, and psycho-social stress, contributing to heart risks. 

Sacrificing nighttime sleep throws the body off its circadian rhythms. It acts as a chronic stressor and makes one more susceptible to heart problems. Research published in ScienceDirect concluded that cardiovascular risk was 67% higher among night-shift workers.

An article posted on Harvard.edu quoted research on the night shift and heart health. It said working in rotating shifts for more than ten years increases the risk of developing heart disease by 15-18 % in women.

Also Read: 10 excellent tips to fall asleep fast

• Night shifts and diabetes

Working night shifts is associated with an increased risk of Type 2 diabetes. People who live life at the intersection of an unhealthy lifestyle and night shifts are at the most significant risk of the disease. 

The disruption of circadian rhythms continued for years can result in obesity, type 2 diabetes and high blood pressure. Night shifts disrupt social and biological rhythms and increase the risk of metabolic disorders like hyperglycaemia and hypoglycaemia.

Several studies support this link. In 2012, Brigham and Women’s Hospital reported disrupted sleep patterns as a risk factor for obesity and type 2 diabetes. In 2014, a Chinese study, too, concluded that shift work can increase diabetes risk by 37%.

Also Read: Sleeping More on Weekends is not an Answer for sleep loss

• Night shifts and gastrointestinal problems

Night shifts are wrong, especially for the gut! 

Shift work is held culprit for gastrointestinal disorders. Abdominal pain, constipation, diarrhoea, and irritable bowel syndrome are some of the common problems. Several clinical studies on nurses with night duties have revealed IBS and abdominal pain to be an everyday hazard of night shifts.

Also Read: Why women need more sleep than men?

• Night Shifts and health hazards

Insufficient or irregular sleep is directly linked to several health hazards. Apart from the above troubles, night shifts are associated with depression. Working at night is a significant stressor that unleashes all the ill effects of stress. Stress hits the mind but cracks every part of the body. Thus, the night shift costs much more than just losing sleep!!!

It’s called the graveyard shift for a reason!

Health Tips for Night Shift Workers in India

After the above discussion, avoiding night shifts seems like the best idea. But some industries have to run 24/7, requiring us to work odd hours. And somebody has to do the job! To understand this requirement, here are a few tips from an Ayurvedic doctor who has treated these sleep-related disorders for over two decades.

Check out these 10 Health tips for night shift workers!

10 Tips for staying fit and healthy during night shifts

Working night shifts does not mean that you have to compromise on your health and fitness. With simple lifestyle changes, you can stay on track with your fitness goals and feel your best. Here are some tips to help you stay fit and healthy during night shifts:

• Plan your meals: Meal planning is crucial for night shift workers, as it helps maintain a healthy diet and avoid unhealthy snacking. Include a good mix of protein, carbohydrates, and healthy fats. Avoid sugary and processed foods, as they can lead to energy crashes and weight gain. Eat a tablespoon of ghee every day and cut down on caffeine consumption. Most importantly, eat an early but light dinner.

• Stay hydrated: Drinking enough water is essential for overall health and well-being. Keep a water bottle with you at all times, and sip water regularly throughout your shift. Avoid sugary drinks and caffeine, which can dehydrate the body and disrupt sleep patterns.

• Regular Exercise can help reduce stress, boost energy levels, and improve sleep quality. Squeeze in at least 30 minutes of exercise in your daily routine without fail. This is very important for your physical and mental well-being. You can choose any exercise style: yoga, pilates, cardio, weights, or dance.

• Stick to a sleep schedule: Quality sleep is vital for night shift workers. Establish a sleep routine and stick to it, even on your days off. Use blackout curtains and earplugs to create a sleep-conducive environment.

• Prioritize self-care: Working night shifts can be stressful and exhausting, so it’s essential to prioritize self-care. Take breaks throughout your shift, stretch your body, and maintain proper posture. Get adequate sunlight for at least 10 minutes in the early morning.

• Focus on Stress Management—When working a night shift, it is very important to prioritize stress management. Try adding yoga, meditation, and adaptogens like Ashwagandha and Brahmi to your diet. Ayurvedic Head and body massage help relax the body, relieve body pains, and promote blood circulation.

Frequently Asked Questions

Question 1: Why is it challenging to maintain fitness and health while working night shifts in India?

Answer: Working night shifts in India can pose unique challenges to maintaining fitness and health. The disruption of the body’s natural circadian rhythm, limited access to healthy food options, and lack of regular exercise opportunities can make prioritising well-being during unconventional work hours challenging.

Question 2: How can I manage my sleep schedule when working night shifts in India?

Answer: Managing your sleep schedule is crucial when working night shifts. Create a dark and quiet environment in your bedroom during the day, use blackout curtains to block sunlight, and consider using earplugs or white noise machines to minimize disturbances. Establishing a consistent sleep routine and sticking to it even on your days off can help regulate your body’s internal clock.

Question 3: What should I eat during night shifts to maintain a healthy diet?

Answer: To maintain a healthy diet during night shifts, focus on balanced meals that combine protein, carbohydrates, and healthy fats. Add fruits, vegetables, whole grains, and lean proteins to your meals. Pack nutritious snacks like nuts, seeds, or yoghurt to avoid using vending machine options. Avoid heavy and greasy foods that can make you feel sluggish.

Question 4: How can I stay active while working night shifts in India?

Answer: Staying active during night shifts is essential for your overall well-being. Incorporate short bursts of physical activity throughout your shift, such as taking brisk walks during breaks or doing simple exercises like squats or stretches. If possible, join a gym that offers 24-hour access to fit exercise into your schedule. Alternatively, consider following online workout videos or apps tailored for night shift workers.

Question 5: Are there any specific tips for managing stress while working night shifts?

Answer: Managing stress while working night shifts is crucial for mental health. Engage in stress-reducing activities like deep breathing exercises, meditation, or listening to calming music during breaks. Stay connected with friends and family, even if it means adjusting your communication schedule. Find a healthy outlet for stress, such as journaling, painting, or engaging in hobbies that bring you joy.

Question 6: How can I prevent fatigue and stay energized during night shifts?

Answer: Proper self-care is essential for preventing fatigue and staying energized during night shifts. Prioritize quality sleep by creating a comfortable sleeping environment and establishing a consistent bedtime routine. Drink plenty of water throughout your shift and limit your caffeine intake, especially closer to the end of your shift, to ensure a better quality of sleep.

Question 7: What are some strategies for maintaining a social life while working night shifts in India?

Answer: Maintaining a social life while working night shifts can be challenging but not impossible. Plan social activities on your days off so you have dedicated time to spend with friends and loved ones. Communicate your schedule with them and find activities that align with your availability. Joining social groups or online communities of night shift workers can also provide a sense of camaraderie.

Question 8: How can I manage my nutrition when meal options are limited during night shifts?

Answer: Planning is critical when meal options are limited during night shifts. Pack your meals and snacks in advance, focusing on nutrient-dense foods. Opt for homemade meals balanced with carbohydrates, proteins, and vegetables. If ordering from outside, choose healthier options such as salads, grilled proteins, or soups. Limit your intake of processed foods and sugary drinks.

Question 9: Can you suggest some strategies for adjusting to a daytime routine on days off?

Answer: Adjusting back to a daytime routine on days off can help maintain a sense of balance. To do this, limit your exposure to bright lights and electronic devices before bed. Create a relaxing bedtime routine, such as taking a warm bath or reading a book, to signal your body that it’s time to wind down. Gradually shift your sleep schedule by waking up and going to bed earlier each day until you reach a desired daytime routine.

Question 10: How can I combat loneliness or isolation while working night shifts?

Answer: Working night shifts can sometimes lead to loneliness or isolation due to the difference in schedules between friends and family. Combat this by proactively seeking social connections. Make an effort to spend quality time with loved ones during your days off, even if it means adjusting your schedule or finding creative ways to connect virtually. Additionally, consider joining social or recreational groups for night shift workers to meet others with similar experiences.

Case Study: Ayurvedic Rituals for the Modern Night Shift Parent

Arunima, a 32-year-old BPO worker, visited my Ayurvedic clinic in Bangalore complaining of fatigue, insomnia, low energy, recurrent colds, coughs, and fevers—her demanding schedule involved working night shifts, caring for her children, and managing household duties.

Daily routine

– 6 AM: Returns from work, prepares children for school

– 9 AM – 2 PM: Sleeps

– 2 PM – 4 PM: Lunch and short nap

– 4 PM – 7:30 PM: Cares for children, prepares dinner

– 7:30 PM: Leaves for night shift

Upon examination, I found Arunima’s Vata dosha severely aggravated, with secondary Pitta imbalance. Her erratic schedule and stress were depleting her ojas (vital energy).

Ayurvedic interventions

1. Warm, nourishing foods like kitchari and soups are prescribed to pacify Vata.

2. Ashwagandha is recommended for adaptogenic support, and Chyawanprash is recommended for boosting immunity.

3.  Advised use of an eye mask and earplugs for uninterrupted daytime sleep.

4. I suggested self-massaging with sesame oil before sleeping to ground Vata.

5.  Taught alternate nostril breathing to balance her doshas and reduce stress.

6. Encouraged 15-minute yoga sessions with her children for family bonding and exercise.

After six weeks, Arunima reported improved sleep quality, increased energy, and fewer illnesses. Her resilience to stress enhanced, allowing her to manage her challenging schedule better.

This case illustrates how Ayurvedic principles can be adapted to support individuals balancing night shift work with family responsibilities, promoting overall health and well-being.

Conclusion

Certain jobs are unavoidable, and they come with their own difficulties. For night shift workers, the disruption of circadian rhythm results in distress. But can we function without them? the nurses, the pharmacists, the pilots, the watchmen, the police, and all the other nocturnal beings who keep the city safe. 

But again, every job has hazards. Even the safest IT jobs are not that safe. Sitting on a chair all day long can also be damaging. So, it’s not about leaving the job, but about adapting healthy ways to counter the damage.