What works for me . . .
An older person working night shifts must assume responsibility for their personal self care. Consistently engaging in physical activity helps in maintaining bodily resilience. Revert back to night-time sleeping during off days, although conventional wisdom says otherwise. Night-time sleeping on off-days can be aided with an alcoholic beverage and melatonin. Regular, annual exams will reveal the state of ‘personal health’ and provide a foundation to the pursuit and maintenance of better health.
Night Shift work places disruptive demands upon the human physiology. As humans are diurnal (night-time sleeping) creatures, the need for self care is tantamount. The majority of people do not adjust to night shift. The body is at war with the mind as the ‘normal schedule’ is thrown totally askew. Effects on the body include disrupted natural circadian rhythm. This can lead to potential issues: i. e. hormonal imbalances, metabolic disruptions, increased risk of cardiovascular disease, digestive problems, impaired cognitive function, and a weakened immune system.
A Program of regular physical exercise is a must for maintaining the resiliency of the body. The human body has not significantly changed in over 40.000 years. The human was designed to move . . . a lot. Yet, humans, in the socialized world, exist on a modicum of movement. Bodily health requires maintaining a healthy lifestyle. The prescription includes: exercising regularly, eating healthy, and getting enough sleep (‘Enough Sleep’).
Staying on the night-time work / daytime sleep schedule for off-days may not work for all night-shift employees. It is necessary to find what works best for the individual with regard to sleep scheduling. There are those, the majority, who choose to stay on the daytime sleep schedule on their days off. The guidelines are stay on the same schedule, minimize light exposure, nap strategically during the day, and avoid drastic changes. Yet, there is a minority (myself being one of them) who choose to revert back to night-time sleeping on days off. . . . it works for them.
The challenge of nighttime sleeping for shift workers can be aided by several means. Melatonin can be utilized to assist in reverting back to a night-time sleep schedule. Melatonin administration depends on the sundry particulars of each individual, chronotype and desired sleep time being among them. 27.4% of adults in the U.S.A. utilize melatonin. This statistic, which is from 2022, is a 0.4% increase from 1999-2000. One can also consume ‘an’ alcoholic beverage, along with a melatonin dosage, to shift over to night-time sleeping. Yet, doing so will require that some considerations be taken into account. Some people will not sleep as restfully due to sensitivity. Thus, alcohol might be most effective if consumed ‘several hours’ before bedtime. Medical consultation should always be obtained prior to self application of medicaments.
Health monitoring is a useful tool for gaining insight into the overall wellness of the night-shift employee. Regular annual medical check-ups are a must. Because night-shift work is so disruptive to human physiology, it is wise to have a consistent medical history. It is crucial to monitor potential problems with blood pressure, blood sugar levels, cardiovascular health, and certain cancers which could result from night-shift work disruption of ‘normal’ sleep cycles. Regular annual medical checkups can serve to alert one to any emergence of health issues and be supportive of a timely response protocol.
An older person working night shifts must assume responsibility for their personal self care. Consistently engaging in physical activity helps in maintaining bodily resilience. Revert back to night-time sleeping during off days, although conventional wisdom says otherwise. Night-time sleeping on off-days can be aided with an alcoholic beverage and melatonin. Regular, annual exams will reveal the state of ‘personal health’ and provide a foundation to the pursuit and maintenance of better health.
One must maintain a consistent overview of their health and wellness through regular annual examinations. It is not ill-advised for one to use ‘minimal’ alcoholic consumption, in conjunction with melatonin, to assist with night-time sleeping. Although most night-shift workers maintain a consistent daytime sleep schedule, some night-shift workers prefer to flip over to night-time sleeping on their days off. Physical wellness, health and fitness are invaluable in maintaining bodily functionality. All in All, the demands of night-shift work predispose the individual worker to be responsible for their (own) overall wellness.
Ab-Sutra Wellness and Fitness 