Health Issues and Its Solutions for Night Working Employees

How Practicing Yoga & Adapting Healthy Habits Can Help Night Shift Employees Stay Fit

If you’re a night shifter, you know all about the challenges that come with working during odd hours. You might be struggling to stay awake during your shift, or feeling exhausted when you finally get home. But did you know that yoga can help? 

In this article, we will talk about how yoga can help night-shift employees keep a healthy body and focused mind. You will also get to know about some night shift yoga poses and their benefits. 

So, without further ado, check out essential tips for incorporating yoga into your night shift routine.

How Does Night Shift Affect Brain Performance of the employees?

Working the graveyard shift can take a toll on the night shift employees’ brain performance. Studies have shown that night shift work can lead to increased levels of anxiety and depression, as well as decreased cognitive function. One reason for this is that night shift work disrupts the employees’ natural circadian rhythms. The human body is designed to sleep during the night and be awake during the day, so when an employee works night shifts, it throws off his or her natural rhythm and makes it more difficult to concentrate and think clearly. Additionally, night shift workers often don’t get enough natural light exposure during the day, which can also impact brain function. If you’re working the night shift, it’s important to take steps to protect your mental health and keep your brain sharp. Yoga can be a great help for you. Let’s have a look at what can be the best time for you to practice yoga daily.

Best Time to Do Yoga for Night Shift Employees

The best time to do yoga for night shift workers may vary. While some people may prefer to do yoga in the morning, others find that evening or nighttime yoga session works better for their schedule. Night shift workers may also want to consider taking a class that is specifically designed for people who work odd hours. If you are a night shift employee, then find a time to do yoga that suits your daily work schedule. If you can’t make it to a regular class, there are plenty of online options available. Choose a class that is specifically designed for people who work at night. This will ensure that the class is geared towards your needs and that you will get the most benefit from it. 

3 Best Meditative Yoga Poses for Night Shift Employees

Let’s get to know about important yoga poses and how they benefit the night shift employees:

1. Lotus pose

The Lotus yoga pose or Padmasana is particularly helpful for night shift employees. This pose helps open up the hips and lower back, which can get tight from sitting at a desk all night long. It also helps improve blood circulation and increase mental alertness. So, next time you’re feeling groggy on your night shift, try doing the Lotus yoga pose. You might just find that they help you stay awake and focused all night long.

2. Bow pose

If you work the night shift, you know that it can be tough to stay awake and focused during those late-night hours. But did you know that there’s an ancient yoga pose that can help? It’s called bow pose Dhanurasana, and it’s believed to help improve blood circulation, relieve stress, and increase energy levels. You might not be able to do a full yoga session at 3 am, but taking a few minutes to do this simple pose can make a big difference in how you feel during your night shift.

3. Child’s pose

Child’s Pose, also known as Balasana, is a simple yoga pose that can help increase your energy levels and fight fatigue. Practice this yoga to re-energize your body and mind, so next time you’re feeling tired on the night shift, give it a try!

Tips for Night Shift Workers

1. Find More Sleep

If you work the night shift, you know how tough it can be to get enough sleep. Between trying to keep your eyes open at work and then trying to wind down when you get home, it’s no wonder you’re always exhausted. But did you know that getting more sleep can actually help you perform better at work? Well-rested people are more alert and have better reaction times. This is obviously important for any job, but it’s especially crucial for night shift workers. Since you’re working when most people are asleep, it’s important that you’re able to stay awake and alert in case anything happens. Getting more sleep can also help improve your mood. If you’re constantly tired, it’s hard to stay positive. But if you’re getting enough rest, you’ll be in a better frame of mind to deal with whatever comes your way.

2. Eat Satvik Food

Night shift workers often find it difficult to maintain a healthy lifestyle. With irregular sleep patterns and late nights, it can be easy to let unhealthy habits creep in. One way to help support night shift workers is by encouraging them to eat satvik food. Satvik food is fresh, simple, and nourishing, and it can help boost energy levels and promote better sleep. In addition, satvik food is easy to digest, so it won’t weigh night shift workers down or make them feel sluggish. By eating satvik food, night shift workers can help themselves stay healthy and perform at their best.

3. Follow Proper Routine

When you work the night shift, it can be hard to keep a consistent routine. But sticking to a set schedule can actually help you feel more alert and energetic. That’s because your body is designed to follow a natural circadian rhythm. So when you disrupt that cycle by working odd hours, it can throw off your internal clock and make you feel exhausted. To help minimize the effects of shift work, try to stick to a regular sleep schedule as much as possible. Go to bed and wake up at the same time every day, even on your days off. And make sure to get plenty of exposure to natural light during the daytime. These simple steps can help you better adjust to working the night shift and feel more alert and energized on the job.

Expert Advice On Yoga For Night Shift Employee

Recently we received a question from Samul who is working with BPO company in night shift. Being a night working employee, he is facing some health related issues and seeking expert guidance to get rid from them. Here is the original question we received from Samul:

Respected Sir,
As I know you are the experts in Yoga and meditations. So request you to please advice me.
Actually I am working as Marketing Manager in a BPO ( an American call Center) in Noida. And as the BPO company works on night shift so I am a night shift worker.
I am facing always health problem like Gastro / Constripetion / digestive problem , headache / memory weak and neck, back pain problems.
So give me some Yoga tips that help me for my problems and some precautions / initiative should take by Night working employees.
I will highly appreciate and will be thankful for your suggestion and co – operations.
Thanks and Regards

We have sent this question to Franz Andrini, who is an international yoga teacher having vast experience in teaching yoga and have helped many people to improve their health by using customized Yoga program. Here is the detailed reply we received from Franz.

Namaste Samul.

The problems you have shared with us are very common in people with such a type of work and working hours. My first advice to you would be: change your job!

I know, this is easier said then done.

However, I will give you some remedies to your ailments. But keep in mind that they are just a first aid. For a good health a stress-less life is of a paramount importance.

Let me first explain to you why gastro-intestinal problems occur as you’ll get a better understanding how to combat them.

The major cause is the inability of intestinal tract to absorb the nutrients into the system. The problem occurs when the food is of bad quality (fast food, starch, processed food, trans fats, fructose, sugar…). These type of food is without nutrition and the intestinal tract refuses to work on it. The result is excess phlegm, which over the long time solidifies and becomes a hard toxic mass enveloping the tissue, eventually causing long term illnesses.

These, unhealthy type of food is refused by the liver as well. The liver being an organ that processes fats, breaks down protein, stores blood and builds immune system is equally aghast by the “dirty” job contracted to it. The liver, seat of the Pitta (metabolic fire) simply can not extract enough usable fuel from the food to nourish the body and mind.

The result of refusal is the cooling of Jatharagni, the metabolic fire, which in turn makes the air in the body (Vata) cold. The cold air does not move and the result is the excess of gasses, constipation, indigestion and the list go on.

The best time to eat, for the food to be digested, is midday. The night is the time for sleep. Eating at night and/or staying awake increases the excess of Vata (air) in the body as the organism goes into the hypertension at the time when it should rest. The best way to counteract this is to do, during the day, some breathing (pranayama) and asanas. However, a good guidance is important. The yoga asanas practice should be geared to increase the digestive fire and eliminate the toxins. A calming meditation is strongly advised as well.

The yoga practice is difficult to explain in email. I had designed specific course for the problems you are encountering and weight-loss as well and it is all on my web site. Another important thing is the usage of herbs to reduce gases and indigestion. The first aid herbs are cloves. They are very effective against constipations. Keep them with you and chew one, or two while on a night shift.

Here are some links to my work. You can get the Lotus Membership to my web site, which includes the online yoga course of “Slimmer in 60 Days” in the video form, Yogapedia e-books (Yoga Therapy-YogaChikitsa, The Kitchen of Yoga and Yogarahasya). The Membership features the Lotus Sangham forum for you to ask and receive answers like this.

In addition you can read plenty of my blog posts, which mostly feature Yoga Therapy topics.

And this is the web site: www.yogaandrini.com

Wishing you speedy recovery.

Light,

Franz

Frequently Asked Questions (FAQ)

• Should I work out before or after the night shift?

Try working out before your shift starts. To promote good sleep, you can do yoga once your night shift is over.

• How many times a week should I do yoga?

You can do yoga daily to get the optimum benefits. If you are too tired working in night shift, try to take one or two days off and then again continue the yoga session.

• How long should you sleep before a night shift?

Normally, most people need 7-8 hours of uninterrupted sleep to keep their body and mind healthy. If you are a night shift employee, you can seep for 7-8 hours long once your shift is over. You can also take short naps of 90 minutes to complete the whole sleep cycle.

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Final thoughts, 

Working the night shift is not easy. Staying awake and alert during those late-night hours seems pretty challenging. Lots of coffee and energy drinks might help you make it through your shift, but they can also lead to jitters and an eventual crash. That’s where night shift yoga comes in. Try to make time every day to do some yoga. Even if it is just 10 minutes, you will likely notice a difference in how you feel. Not only will your body feel better, but your mind will be more relaxed and focused as well.