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Working 9 to 5 . . . Plus

Extra Hours on the Job Can Spell Trouble

Maybe your staff has been cut, and you’ve been asked to step up and cover more hours. Or maybe you’ve added a night shift to your day so you can pay your bills during the holidays…or the whole year through. Working more is becoming a given for many, and has been a given for many more for a long time.

But while the added time you clock puts more money in your pocket, or at the very least helps keep you in your boss’s good graces, it could be impacting your health in significant ways.

Shift workers – those who work outside of typical work day hours, typically early morning or at night – are the subject of much sleep research, and for good reason. They are unfortunately victims of a number of associated health concerns. Some of these include:

• Heart Problems – Though it’s not certain why, those who work night shifts -- as compared to those who simply work day hours -- have a greater risk of developing cardiovascular disease.


• Digestive Issues – When you work off hours, you’re eating off hours (and potentially just grabbing whatever’s around). In addition, you may not be able to visit the restroom regularly. This can all contribute to stomach and bowel concerns. Some experts even suggest that thrown off circadian rhythm – your body’s internal clock for keeping it running properly, which is regulated by adequate sleep – may also influence digestion.
  
• Stress-related Conditions – Where there is a will, there’s a way. But the pressure of working extra hours can tax anyone, whether it’s the work, the time away from family, or simply fighting the urge to zonk out. This can affect you both physically and mentally, contributing to issues such as depression.


• Safety Concerns – Working this way can affect your concentration and reaction time, not just impacting your work quality, but potentially putting you in harm’s way (for example, when you drive).

Switching your hours may, of course, not be possible. The key is making sure that you are getting sleep when you can, and making it the best sleep it can be.

Some tips from the National Sleep Foundation:

• Take short naps during long shifts, if possible. For example, pool your breaks and take a 20-minute siesta.
• Wear dark sunglasses on your way home to block out the sunlight; that may help you ease off to Dreamland easier when you get home. (If you’re nodding off while driving, though, be sure to pull over and rest.)
• Keep the same bed and wake time schedule the whole week through.
• Lay off caffeine close to quitting time, and pass on using alcohol to lull you.
• Silence is golden – if necessary, purchase earplugs.