Yahoo Lifestyle What shiftwork does to your body
John Rintoul
There’s a reason your eyes start to sting after attempting to watch another episode of The Vampire Diaries past your usual bedtime.
Your body is programmed to adhere to a strict sleep-wake timetable controlled by circadian rhythms sent out from your brain’s hypothalamus – the same powerhouse that governs important things like temperature, hunger and thirst. During the day, your circadian rhythm is set to energy burning; at night it’s programmed for growth and repair.
Fighting the coordinated sleep-wake cycle can disrupt not just how you feel (hello brick-in-face feeling), but also how you handle food.
“When people are sleep deprived, leptin (an appetite-suppressing hormone) is lower and ghrelin (an appetite-stimulating hormone) is higher, compared with people sleeping eight hours a night,” says Georgina Heath from the Centre for Sleep Research at the University of SA.
So if you’re one of the 16 per cent of Australians who work shiftwork, according to the Australian Bureau of Statistics, clocking on at 11pm means you’re more likely to visit the vending machine. What’s more, shiftworkers are at greater risk of metabolic disorders.
“Gastrointestinal problems are more frequent in shiftworkers due to alterations in digestion,” says Heath. “Triacylglycerol [the major component of body fat] response to foods are also higher when food is eaten at night.”
These issues are the stepping-stones towards the tightening of your jeans and more serious health conditions such as cardiovascular disease or stroke. Sounds pretty tough going – but don’t hand in your notice yet. Following these rules can help you manage your night-time work routine.
Real-life advice for surviving shiftwork
Name: Erin Barnes, 25, WA Job: dump-truck operator
Typical day “After waking up at four in the morning, I’m in the driver’s seat (everything from excavators to surface miners) from 6am ’til 6pm, relocating dirt to waste dumps or ore crushers and stockpiles around WA’s Pilbara region, between the Kimberley and the Tropic of Capricorn.”
Take charge of your diet We’ve got an on-site dining hall at work, but I keep a stash of food to ensure I’m eating healthily – a lot more appetising than the vegies smothered in butter in the bain-marie.
H2O, to go “Before climbing into the truck cabin, I drink a litre of water. Once I let myself get dehydrated, even a little, it’s difficult to shake that drained, tired feeling.”
Fuel yourself “It’s rare I make it back to camp before 7pm. Eating six smaller protein-rich, low-GI meals (boiled eggs or tuna and crackers) works better to stave off hunger pangs than three large meals.”
Move it “Sitting for long periods has left me with tight hamstrings and hip flexors. Most days, I’ll try to squeeze in an hour-long workout after work to help me stretch and unwind. If I’m too shattered to exercise, I’ll go to bed early and push myself harder the next day.”
Name: Kirstie Gillum, 31, Qld Job: registered nurse
Typical day “My shift starts at 6am. I always try to have breakfast, usually Weet-Bix Multigrain, before heading to a small country hospital in Cunnamulla, about 10 hours west of Brisbane. Being based in a rural town with a population of 12,000, I look after everything from emergency to paediatrics until clocking off at 3pm.”
Keep it low “Some of my friends take sleeping tablets to wind down after work, others will exercise, but I have to make a conscious effort to relax. I’ll potter around, have a chat with friends or check emails and Facebook. It’s all about low-stimulation activities.”
Simulate night-time “It can be hard to sleep through the day, like when it’s hot. And there’s the sun. I make sure my room is pretty dark, that’s number one. I’ll always switch my phone onto vibrate or turn it off.”
Plan ahead “You have to learn to adjust your social life. Sometimes I’ll have to plan a good six or eight weeks in advance just to catch up for tea or lunch with my mates!
Name: Nina May, 40, NSW Job: co-host of the First Edition and News Now programs for Sky News
Typical day “The alarm goes off at 3.45am. I head to the studios, have a shower, DIY hair and make-up, and study the day’s news. I’m on air from 5.30am until 11.30am, (sometimes with only one or two half-hour breaks) from Monday to Thursday.”
Establish a routine “Much of handling the rigours of shiftwork comes down to keeping a routine – how and when you exercise, as well as what, when and how much you eat (I start the day with a big bowl of muesli, berries and nuts. And a coffee). And obviously, scheduling in enough sleep.”
Know what works “Most days I exercise before eating my main meal of the day, usually about 2pm. I avoid caffeine after this time. I spend the afternoon with my two kids, have a play and an early (and very light) 6pm dinner with them – I can’t seem to stomach heavy evening meals anymore.”
Stay on “I avoid napping during the day. When my head hits the pillow around 8pm, I’m so shattered it means I get at least seven hours of quality – usually uninterrupted – sleep.”
