The health effects of working irregular hours: 5 preventive measures
Do you have—or are you planning to have—a job that doesn’t conform to the traditional 9 to 5 schedule? Working irregular hours can lead to various health problems. Fortunately, a few effective strategies can help you reduce the effects.
Negative health consequences
Working nights and long hours, doing shift work and accumulating overtime can throw off your body’s natural clock. These irregular work hours can cause fatigue, sleep disturbances and difficulties concentrating, which can negatively impact your work performance and even lead to accidents.
Additionally, working nonstandard hours increases your risk of cardiovascular disease, obesity and diabetes. Plus, it can affect your mental health, leading to anxiety and irritability.
Solutions to limit the impact
Although it’s impossible to eliminate the health effects of working atypical hours entirely, you can significantly reduce them. Try these five effective strategies:
Prioritize high-quality sleep. Create an environment conducive to sleep by ensuring your bedroom is dark and quiet.
Eat well. Eat balanced meals at regular times, even if your schedule is variable. Choose light foods and avoid stimulants like coffee before bed.
Get natural light. During the day, expose yourself to a few minutes of sunlight to help regulate your internal clock.
Plan naps. Whenever possible, try to incorporate naps—about 10 to 15 minutes long—into your routine to stay alert.
Move your body regularly. Be sure to get plenty of exercise, such as walking, yoga or swimming, to reduce stress and improve sleep quality.
These simple habits can significantly lower the risks associated with working irregular hours and promote your overall well-being. Why not give them a try?