Millions of Americans work night shifts, but the unusual hours disrupt the body’s normal sleeping patterns and can lead to a wide array of health problems.

Millions of Americans work irregular or rotating night shifts, which disrupt normal sleep patterns and can lead to significant health risks. According to sleep scientist Dr. Ann Rogers, night shift workers face a higher likelihood of obesity, heart disease, and type 2 diabetes, with studies indicating that the body does not fully adapt to these schedules.

Despite these challenges, some workers, like registered nurse Jess, have developed strategies to improve their rest, such as using blackout curtains and sound machines to simulate nighttime conditions. Experts recommend maintaining a consistent sleep schedule, though this is often difficult for those balancing work and family life. Increased awareness and self-care are highlighted as important steps for shift workers to protect their health.

The night shift can wreck your sleep

Usually, my bedtime routine looks like getting home at about 8.30. Unfortunately, I would be missing my kids because they would already be at school. This is Jess, a registered nurse and mother of two who spent eight years working the night shift. She's one of an estimated 30.7 million Americans who work irregular, rotating hours. Sleep scientist Dr. Ann Rogers says research shows their unnatural hours can worsen health outcomes over time. All the studies show that you really don't adapt to night shift. And night shift workers have a greater risk of obesity, have a greater risk of heart disease, and a greater risk of developing type 2 diabetes. Still, Rogers says there are ways to mitigate the effects of shift work and try to get some rest. That's something Jess has figured out and wants to demo for others. So with the blackout curtains, it's fooling my body, telling me, hey, it's dark outside. Light is what drives our circadian rhythms, and that also relates to our rhythm of alertness. The sound machine just really helps to kind of block out any noises or distractions. Rogers also recommends keeping a consistent sleep schedule, but many shift workers don't have that option. At one point, Jess was regularly working three days on the night shift and four days off, flipping her sleep back and forth so she could spend time with her family. You want to play Uno? I would force myself to wake up so that I could be reintroduced into daytime again. I felt drunk on my days off. I felt jet lagged. Here we are trying to save lives, staying up all night. I think just more awareness, discussion of self-care can set yourself up for success.

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