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Shift Work Can Disrupt Your Circadian Rhythm; Know The Health Risks And Ways To Manage It
Shift Work Can Disrupt Your Circadian Rhythm
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Circadian rhythm is the pattern that the body follows which is based on a 24-hour day. Circadian rhythm is also known as your body’s internal clock and it is this rhythm that tells your body when to sleep and when to wake up. Circadian rhythm not only impacts your sleep but also several other aspects of your body such as hormones digestion and body temperature.
Cleveland Clinic says that it’s like you have a tiny conductor inside your body, orchestrating a 24-hour symphony of biological processes. Your body sets your circadian rhythm naturally, guided by your brain. But there are several other factors that can affect this rhythm, one of them is shift work.
Shift work disrupts the body’s natural circadian rhythm which is designed to align with the with a regular day-night cycle. When you work in late night shifts or rotating shifts, it can impact this internal clock, thereby, making it harder for the body to regulate sleep-wake cycles. This eventually impacts hormone production and body temperature.
Here, take a look at the health risks caused due to disruption in circadian rhythm.
Cardiovascular Problems
Disruption in circadian rhythm can increase your blood pressure, inflammation and cause irregular heartbeats, thereby, raising the risk of heart disease and stroke.
Metabolic Disorders
When your circadian rhythm is impaired, it affects your insulin production and sensitivity. This can lead to obesity, type 2 diabetes and metabolic syndrome.
Sleep Disorders
Irregular sleep-wake cycles make it difficult to get restorative sleep. This can lead to chronic insomnia, daytime sleepiness and poor cognitive function.
Mental Health Issues
Disruption in circadian rhythm is closely linked to mood disorders such as depression, anxiety and bipolar disorder. This happens because it affects the hormones serotonin and dopamine.
Poor Immune Function
When your circadian rhythm is disturbed, it weakens your body’s immune response. This makes your body more susceptible to infections and increases your recovery time.
Gastrointestinal Issues
Irregular schedules tend to impact digestive processes and may cause acid reflux, indigestion and irritable bowel syndrome.
Cognitive Decline
When there’s an imbalance in your circadian rhythm, it affects your memory, focus and decision-making abilities. These can lead to cognitive ageing and increase your risk of neurodegenerative diseases.
Hormonal Imbalance
Disruption in circadian rhythm affects hormones like cortisol and melatonin which regulate stress response, sleep and overall mood. This can also potentially impact fertility and menstrual cycles.
Ways To Manage and Reduce The Health Risks
Maintain a Consistent Schedule
Try to wake up and go to bed at the same time every day, even on weekends, to help stabilize your body’s internal clock.
Use Light Therapy
Exposing yourself to bright light in the morning can help reset your circadian rhythm, especially if you’re adjusting from night shifts or irregular hours.
Limit Evening Light Exposure
Reducing screen time and exposure to bright lights can help the body produce melatonin, thereby, helping in better sleep.
Sleep-Conducive Environment
Make sure your sleep space is dark, quiet and cool. This helps you get uninterrupted rest, even if your sleep time is unconventional.
Meal Timing
Eating regular meals and avoiding heavy food close to bedtime can help to align your metabolism to your circadian rhythm.
Exercise Regularly
Engaging in physical activity, preferably during daylight hours can help you get better sleep and stabilise the circadian rhythm.
Limit Caffeine and Alcohol
Avoiding these substances close to bedtime can help reduce your sleep disturbances and get better sleep.
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