Don’t let late-night call center work to wreak havoc on your workout at the gym, diet and, above all, sleep.
It’s said, “Bangalore never sleeps.’ BPOs and IT companies work in US and UK shifts! Young men and women start their work when the sun sets in Bangalore because sun rises in the US at that time. They earn money but, often, lose their health for they seldom sleep at the naturally ordained timings.
In this blog, the physical fitness consultant at Rocksolid, the best gym in Bangalore, explains how night birds of Bangalore can maintain health so as to enjoy the money they earn in the nights. It also reviews the methods known to reduce the impact of these disturbances on health and some powerful new techniques we teach at Rocksolid Studio, a celebrated Body Fitness Center in Bangalore.
Hazards of night shifts
The night work or shift work has many health impacts. The pace of work is first associated with a disruption of our circadian rhythm. In some workplaces, night shift and day shift come alternatively. This affects our sleeping rhythms more seriously. This type of disturbance increases in the risk of diabetes, breast cancer, cardiovascular disease and many others.
To top it all these changes are accompanied by a chronic lack of sleep which has many consequences. Sleep deficit would increase the risk of depression and also would tend to magnify or decrease testosterone levels in men. Finally, these disorders are also a problem for employers because they are characterized by a decrease in cognitive abilities that impair productivity. Rest you can view in the image.
Conventional methods to reduce the effects of lack of sleep
Coffee, used often, is a good source of caffeine. Studies show that caffeine can improve alertness. Unfortunately, this improvement is not sufficient to counteract the effects of an imbalance of the sleep cycle. Also the effects of caffeine may decrease the quality of sleep during the day. Medication stimulants are sometimes used but not advantageous after a few days of use.
Unlike caffeine they are used to going to bed with the objective to extend the sleep time and therefore be in better shape during the following night work. Unfortunately, studies have shown that despite the increase in sleep time, decreased performance persists. For researchers it is a mistake to think that a longer sleep time during the day is sufficient to correct a misalignment of sleep cycles. We’ve been sleeping at night for over millions of years to sleep at night.
Melatonin is a hormone produced by the pineal gland, located in the brain. It plays a role in controlling circadian rhythms and the alternation between wakefulness and sleep. Administering Melatonin is moderately effective in night workers to improve the quality and duration of sleep during the day.
(Above 3 should be taken only if prescribed by doctor and must avoid as much as possible)
Naps before work or even during labor have proved sufficient to reduce sleepiness and improve alertness and mental performance during night hours. Unfortunately, sleep inertia (the feeling of being tired upon awakening) is accentuated at night and in this case the performances are reduced right after a nap. If we decide to take a nap at work so he should leave enough time to become fully awake before performing tasks that require attention or decision-making.
New methods to reduce the effects of lack of sleep
The effectiveness of conventional methods is limited because although they reduce fatigue, they do not help to align circadian cycles on the new pace of work, the most important point to preserve his health and intellectual capacities. The following methods can shift and readjust particularly quick and efficient cycles.
Exposure to bright light (of varying intensity depending on the sensitivity of each) during the night work can reduce fatigue and improve concentration and performance. Unfortunately, this effect is always punctual and does not allow to properly normalize cycles. Light therapy does not offer a sufficient solution.
According to the researchers, night workers who sleep in the morning after work fail to calibrate their circadian rhythms because they are exposed to daylight during the ride back home. This natural light is a powerful disruptive biological stage because its light intensity is much greater than the interior light. The researchers demonstrated that the mere use of sunglasses with very dark lenses will reduce this lag phase and to better regulate circadian rhythms.
It is therefore recommended that night workers wear sunglasses immediately after the end of work and before going out. To improve the efficiency of the technique, the glasses must be darker and more opaque possible, especially on the sides. By following this method sleepiness will be increased in late night and researchers therefore recommend not driving after night work.
Exposure to bright lights during night work intermittently is recommended. The ideal exposure would be 15 minutes at 4000 Lux, every hour with the last exposure two hours before leaving work. This particular range allows to shift the cycle but without disrupting the sleep hormones that begin to output approximately 2 to 3 hours before bedtime. Light Therapy devices are particularly suited to this technique. This efficient method can only function properly when you add the use of sunglasses.
Advanced Melatonin Treatment
The use of melatonin theoretically allows advancing or delaying our internal clock. At a dose of between 0.5 and 3 mg taken one hour before bedtime researchers find that melatonin slightly shifts the sleep cycle. However, further analysis of the results reveals that the beneficial effect of melatonin on circadian rhythms is real only when exposure to light and darkness are controlled. In other words, that melatonin is effective it is necessary to use minimum sunglasses after work and ideally to combine light therapy during labor. Melatonin as a form of “extended release” is preferred.
Warning: Melatonin or any other sleep-adjusting drugs must be taken only under the supervision of a qualified doctor.
Sleep in complete darkness
To avoid any disruption of sleep hormones the researchers recommend sleeping in total darkness. If this is not possible (shutters that close properly, etc.), they recommend the use of a sleep mask that prevents light reaching the eye.
By combining these four simple techniques, the researchers were able to restore intellectual performance among night workers and shift their rhythms completely without any side effects.
Realigning with a normal sleep pattern during days of rest, rather punctual, is difficult. To minimize the impact on health, researchers advise a partial realignment without returning to a normal rhythm using the following methods.
Create a sleep deficit
For quick realignment of sleep during rest days researchers advise sleep two hours less during the night following the last day worked. This sleep deficit makes falling asleep more quickly in the subsequent night.
Within two hours of waking, researchers advise to go outside for exposure to natural light and thereby complete shift cycle. This exposure should be a minimum of 15 minutes and must take place within two hours of waking. Activities like cycling does boost help alot.
To go to bed late
If it is possible to shift the sleep cycles, it is not possible to completely align one day on the other with current methods. To avoid negative impacts on health, researchers recommend timetables workers shifted to learn to stay up late even on rest days including whether there is a social pressure for morning activities. To bed 5-6 hours earlier than the working days is the maximum possible for an alignment of rates over periods so short. A normal rhythm can be again adopted during longer rest periods like holidays.
Food during night shift
Plan your meals and snacks before leaving for work; it will prevent you from being tempted by vending machines that usually full of barely nutritious foods like chips, chocolate, soft drinks, and so on.
By bringing your snacks and meals at work, temptations will be less and you can eat a more balanced food!
Best time to go to gym
Bangalore boys and girls are very particular in maintaining their physical appearance. They go for Muay Thai in Bangalore and Kick Boxing in Bangalore. Which is the best time for those who work in shifts?
You can choose your time according to your preferences. You can go to gym before or after your shift and find out which gives you good feeling. You must give maximum importance to exercise whatever be the time. You must never miss it. You can go to Kick Boxing Centers in Bangalore with a fellow late-night coworker to keep you motivated.
Use of caffeine or coffee is good but must be stopped three hours before bedtime. A later use delays the production of sleep hormones. Of course all physical and intellectual activities are not recommended after night work. To avoid undue disruption of sleep cycles researchers recommend workers to return home quickly to avoid dwelling on the workplace which maintains exposure to inadequate light. This last point requires an understanding on the part of the employers and the family environment.
The physical fitness expert at Rocksolid Studio will help you to maintain health and find the best times to attend our Muay Thai and Kickboxing classes which suit your body conditions and nature of work. He will also advise you what light exercises you can do during breaks at your workplace.