A recent U.S. study published in the journal Journal of Pineal Research revealed an association between long-term night shift work and an increased risk of cancer. The research team compared two groups of participants: one worked day shifts and the other worked night shifts. Through an in-depth analysis of the collected data, the scientists found that working night shifts can lead to disruptions in the body's biological clock, which in turn alters gene expression patterns associated with tumorigenesis. This alteration in gene expression increases the likelihood of DNA damage, which can cause more negative effects on the body.
It's a common belief that going to bed early and waking up early is good for your health, but in reality, people work at different paces due to the diversity of career needs. Many industries, such as the medical industry (doctors and nurses) and the manufacturing industry (assembly line work), require employees to work night shifts on a rotational basis or for long periods of time due to the peculiarities of the nature of the work. This work arrangement inevitably affects their rest patterns and body clocks.
People who often work night shifts may have to face 4 troubles
Disrupting the day and night clock due to night work in women can lead to changes in the menstrual cycle, such as delayed periods, decreased menstrual flow, or worsening menstrual cramps. Night shifts can also affect skin health, such as acne and dark spots, which are linked to sleep deprivation and its effects on detoxification and metabolic processes. In addition, staying up late and working night shifts are associated with a high incidence of thyroid nodules.
Working at night is more taxing on the body than working day shifts, despite the same amount of sleep. The body is tired from the chaos of the biological clock when it should have rested at night, but instead of working. The dimly lit working environment and the effort to combat sleepiness are even more physically demanding. The increase in anxiety often leads to abnormal hormone levels, exacerbating hair loss.
Night shift workers tend to feel hungry and tend to consume late-night snacks that are high in salt and oil. Long-term intake of too many of these foods can adversely affect gastrointestinal health and lead to digestive disorders. In addition, the night should be a time for the body to repair and rest, lack of sleep will accelerate cell damage and the production of inflammatory cells, promote the aging of the body, and reduce overall immunity.
Although night shifts and staying up late have adverse health effects, they are not inevitable. Reasonable adjustment of work and rest, diet and rest, even during night shifts, can reduce these negative effects to a certain extent. Healthy lifestyle Xi and proper self-care are essential to alleviate these problems.
What preparations can be made before staying up late?
Adjust your sleep pattern in advance: If you know you're going to stay up late, try to go to bed a few days earlier to increase your sleep time. This does not mean that you need to sleep more than 9 hours per night, as excessive sleep can also lead to adverse effects. If staying up late is a last-minute decision, you can supplement with a 30-minute to 1-hour nap during the day, which can help reduce fatigue at night.
Dinner Diet Modification: Excessive dinner not only increases the burden on the digestive system, but may also affect the quality of sleep at night. It is recommended to eat until you are seven or eight full at dinner, and try to choose foods rich in vitamin B, such as whole grains, soy products and lean meats, to help fight fatigue. If dietary adjustment is difficult, consider taking a B vitamin supplement.
Use pick-me-ups: Pick-me-ups, such as coffee, do provide a short-term alertness boost, but excessive consumption may interfere with subsequent sleep. It is recommended to drink a cup 2 hours before the usual bedtime and avoid taking it too late. At the same time, try to avoid smoking and drinking, which can have more negative health effects on Xi.
People who work night shifts often have a shorter lifespan!
Working night shifts for long periods of time can indeed have a range of adverse effects on human health. This is because sleep is a critical part of maintaining the normal physiological functions of the human body. Lack of adequate sleep not only leads to insufficient recovery and energy replenishment of the body, but may also cause a decrease in hormone synthesis, leading to an imbalance in the internal environment. Studies have shown that people who work night shifts frequently may have a shorter average lifespan.
Sleep deprivation can also have a negative impact on skin health. Due to endocrine and metabolic disorders, it may cause dry skin, increased wrinkles, dull complexion, acne, and worsening of dark circles. Especially after applying makeup, skin problems may be more noticeable. Staying up late for a long time may also trigger skin diseases such as seborrheic dermatitis.
Additionally, getting enough sleep is essential for maintaining a healthy immune system. Sleep not only relieves fatigue, but also strengthens the immune system and helps fight diseases. Studies have shown that people who get enough sleep have higher levels of T cells and B cells (key immune cells) in their blood.
Since excessive brain fatigue can lead to drowsiness, it is a warning sign that we need to rest. In order to maintain the normal operation of the sleep center biological clock, it is recommended to ensure at least 7 hours of sleep time every day and develop the Xi of sleeping regularly. Therefore, young people should learn to control their life Xi and avoid being disrupted by natural rhythms and thus falling into a vicious circle.