While many people are preparing to go to bed, a new work shift begins for others—doctors, nurses, journalists, airport staff, factory workers, security personnel, and many others who work in shift systems.
Some of us may find ourselves required to work under such a system due to the nature of our jobs. As a result, we may be more prone to various health, mental, and psychological issues, as well as challenges in our personal, family, and social lives due to the irregular work schedule.
Since the Industrial Revolution, manufacturing and service sectors have adopted shift work to increase productivity and profitability. Before the 1990s, little was known about the health impacts of shift work.
A study in the mid-1990s using clinical data found that nurses working night shifts were at a higher risk of developing breast cancer, and this risk increased with the number of years spent working shifts.
So, have you ever wondered if your shift-based work might be a factor in physical or mental illness?
What Are the Physical and Psychological Risks Faced by Shift Workers?
First, it’s important to define what "Shift Work" means. It refers to distributing work hours throughout the day and week, with employees rotating between continuous shifts to maintain uninterrupted work and productivity. Shifts usually range from two to three per day, possibly including night or early morning hours, lasting 8 to 9 hours each, without exceeding the legally mandated working hours according to national and international labor laws.
Recent scientific studies have shown that shift work negatively affects mental and psychological health and increases the risk of heart disease, cancer, obesity, type 2 diabetes, dementia, and even premature death.
In a study published a few years ago in the Journal of Occupational Health Psychology by the American Psychological Association, it was revealed that people who work shifts are at a higher risk of depression, anxiety, and sleep disorders compared to those with regular working hours.
The “Biological Clock” and “Depression” as Major Health Challenges
Psychologist Ali Al-Mulqi explains:
"The biological clock controls hormone secretion, sleep regulation, and mood. When the body is forced to work during its natural rest period, its entire system is disrupted. This doesn’t only affect sleep—it also impacts memory, attention, and social relationships."
He adds:
"Shift work affects both mental and psychological functions, leading to a decline in daily skill performance and both lower and higher brain functions, such as concentration, thinking, communication, and creativity."
Psychologist Noura Salah emphasizes that the disruption of the biological clock is the most serious health issue.
She explains:
"Shift work disrupts sleep patterns by disturbing the biological clock—the body’s internal regulator of physical, mental, and behavioral processes influenced by light and dark. Night shifts, in particular, interfere with its function, upsetting the systems it governs."
She adds:
"This can lead to sleep problems and insomnia, which in turn affect a person's emotions and behavior, making them irritable and stressed. If not addressed, it can increase the risk of depression."
In her conversation with BBC, she said:
"A recent study published last April showed that shift workers tend to have poorer sleep quality and more psychological issues."
She continues:
"Another study found that shift workers have a 30% higher risk of depression, and women are 70% more likely to be affected. This points to the isolation that shift workers may feel due to their inability to spend time with family or friends, negatively impacting their mood and mental well-being."
“For the Sake of My White Coat and the Title of Angel of Mercy”
To understand the real-life “struggles” of shift workers and how they try to balance their jobs and personal lives, a number of interviews were conducted with professionals from various fields.
Nurse Tuqa Aqrabawi told the BBC:
"I work shifts and constantly try to balance my work and personal life. But often, I find myself sacrificing for the sake of my white coat and my title as an angel of mercy. I miss simple things like eating with my family or attending family gatherings. Sometimes, I don’t even see the people I love the most because of the exhausting night shifts that leave me sleeping for hours after they end."
She added:
"The responsibility of being the first line of defense for patients and the pressure to avoid any medical error deeply impacts our mental health. This, combined with the shift work system, can drain our souls. But I try to cope by doing physical activities that release negative energy, taking occasional time off to recharge, and having supportive coworkers really helps."
Nurse Ata Aql, who works in the emergency department of a hospital, shared:
"I work night shifts, even on holidays, as I'm part of the first response team for critical and emergency cases. I'm also a university lecturer, which adds an academic layer to my already busy schedule. Sometimes I feel mentally and psychologically drained due to the constant pressure and the emotional toll of dealing with emergencies, especially when combined with my academic responsibilities."
When asked about balancing shift work and personal life, he replied:
"It’s not easy. I try to set clear boundaries between medical and academic work and make sure to allocate time for my family—even if it means meticulous planning. I also walk, meditate, and unplug from screens. Teaching gives me a different kind of energy that complements my clinical work."
How Can Shift Workers Protect Their Health?
Psychologists Ali Al-Mulqi and Noura Salah agree on several key recommendations for people working shifts:
Nutritionist Awla Da’na advised in her BBC interview:
"To maintain nutritional balance during shifts, workers should prepare their meals at home. It’s important to eat regular, balanced meals that include complex carbohydrates, proteins, and healthy fats like fish and vegetables, and to stay hydrated. It’s best to avoid caffeine and high-fat foods and choose light snacks rich in omega-3 and magnesium for their calming effects, as well as brain-boosting snacks like nuts, milk, and bananas."
Final Thought:
Despite the mental and psychological effects associated with shift work, many researchers and experts believe that workers can adapt to the nature of their jobs and its demands by adopting practical, effective steps that help reduce the toll on their overall well-being.
Source: BBC Arabic