For many, working at night is part of their daily routine. Doctors, nurses, factory workers, security guards, and call centre staff often keep cities running while others sleep. But science is now finding that the human body may not be built to handle long-term disruption to its natural rhythm. Research has shown that regular night shift work can affect more than just sleep; it can influence heart health in serious ways. Recent studies have found links between working nights and higher risks of cardiovascular disease . These risks include changes in blood pressure, cholesterol levels, inflammation, and heart rhythm. Understanding these connections is essential to protect those who keep our nights moving.
How night shift work disrupts the body’s natural rhythm and damages your heart
Our bodies follow a 24-hour internal clock known as the circadian rhythm. This rhythm helps regulate sleep, hormones, and body temperature. When people work through the night and sleep during the day, this rhythm is thrown off balance. The body’s normal signals for rest, digestion, and energy use no longer align with light and dark cycles.
Researchers in a recent review found that this disruption can affect several body systems at once. For instance, metabolism slows down during the night, but night workers often eat at that time. This mismatch can increase blood sugar and fat levels. Over time, it may lead to insulin resistance and higher cholesterol. These changes make the heart work harder and increase the risk of long-term cardiovascular problems.
Additionally, the lack of quality sleep plays a major role. Shift workers often struggle to get deep, uninterrupted sleep during the day. Poor sleep can raise stress hormone levels, which keep blood pressure and heart rate elevated. This constant strain can lead to chronic inflammation and damage blood vessels.
What the research reveals about inflammation and cholesterol
A systematic review published in Environmental Research examined over 8,000 studies on night shift work and heart health. Out of these, 81 studies met the highest standards for inclusion. The findings were clear: night shift workers showed signs of higher inflammation and changes in lipid (fat) levels in the blood.
Inflammation is one of the body’s ways of responding to stress or damage. But when it becomes long-term, it can harm the heart and arteries. In this review, night workers had higher levels of C-reactive protein and white blood cells, both signs of ongoing inflammation. These indicators suggest that their bodies were constantly under internal stress.
The same review also found lower levels of “good” cholesterol (HDL-C) among those who regularly worked nights. HDL helps clear “bad” cholesterol (LDL) from arteries. When HDL levels drop, the risk of plaque buildup in arteries increases. Although the differences may seem small, over the years of shift work, they can significantly raise the likelihood of heart disease.
Interestingly, the risk increased with both the duration and frequency of night shifts. Those working nights for over ten years or doing multiple night shifts per week had the highest risk of cardiovascular complications.
The link between night shifts and cardiac function
The review also pointed to signs of altered heart activity among night shift workers. One of the strongest indicators was the prolongation of the QT interval, a measure of the heart’s electrical cycle seen on an electrocardiogram (ECG). A longer QT interval means the heart takes more time to reset between beats, which increases the risk of irregular heart rhythms.
Older workers and those with longer histories of night shifts were especially affected. One large population-based study found that rotating night schedules increased the risk of atrial fibrillation, a condition where the heart beats irregularly. The risk was highest among workers with over a decade of night shift experience.
However, not all cardiac markers were affected. Some studies showed no clear difference in measures like left ventricular hypertrophy or levels of B-type natriuretic peptide (BNP), which indicates heart strain. Still, even modest disruptions in heart rhythm and function can be early warnings of larger problems if left unchecked.
Why lifestyle and policy changes matter
While biological factors play a major role, lifestyle habits often make the situation worse. Shift workers tend to have irregular eating patterns, rely on caffeine, and skip physical activity due to fatigue. Many also snack late at night when the body is less efficient at processing food. Together, these habits can worsen metabolic issues and raise blood pressure.
Simple steps can make a difference. Maintaining regular meal times, reducing processed food, and getting short bouts of exercise during the day can help restore some balance. Even small changes like short naps before a shift or dimming lights after work can improve sleep quality and reduce strain on the body.
But the problem goes beyond personal choices. Experts have called for workplace policies that recognise the long-term health effects of night work. Rotating schedules should allow enough recovery time between shifts. Regular health check-ups focusing on heart function, blood pressure, and cholesterol are also important. Companies can support employees by offering access to sleep counselling, nutritional advice, and mental health support.
As one research group noted, the link between night shift work and cardiovascular disease is dose-dependent. The longer and more intense the shift work, the higher the risk. That means prevention efforts should focus on limiting prolonged exposure to irregular work hours whenever possible.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
Also Read | How excess weight secretly destroys your skin and causes hair thinning
How night shift work disrupts the body’s natural rhythm and damages your heart
Our bodies follow a 24-hour internal clock known as the circadian rhythm. This rhythm helps regulate sleep, hormones, and body temperature. When people work through the night and sleep during the day, this rhythm is thrown off balance. The body’s normal signals for rest, digestion, and energy use no longer align with light and dark cycles.
Researchers in a recent review found that this disruption can affect several body systems at once. For instance, metabolism slows down during the night, but night workers often eat at that time. This mismatch can increase blood sugar and fat levels. Over time, it may lead to insulin resistance and higher cholesterol. These changes make the heart work harder and increase the risk of long-term cardiovascular problems.
Additionally, the lack of quality sleep plays a major role. Shift workers often struggle to get deep, uninterrupted sleep during the day. Poor sleep can raise stress hormone levels, which keep blood pressure and heart rate elevated. This constant strain can lead to chronic inflammation and damage blood vessels.
What the research reveals about inflammation and cholesterol
A systematic review published in Environmental Research examined over 8,000 studies on night shift work and heart health. Out of these, 81 studies met the highest standards for inclusion. The findings were clear: night shift workers showed signs of higher inflammation and changes in lipid (fat) levels in the blood.
Inflammation is one of the body’s ways of responding to stress or damage. But when it becomes long-term, it can harm the heart and arteries. In this review, night workers had higher levels of C-reactive protein and white blood cells, both signs of ongoing inflammation. These indicators suggest that their bodies were constantly under internal stress.
The same review also found lower levels of “good” cholesterol (HDL-C) among those who regularly worked nights. HDL helps clear “bad” cholesterol (LDL) from arteries. When HDL levels drop, the risk of plaque buildup in arteries increases. Although the differences may seem small, over the years of shift work, they can significantly raise the likelihood of heart disease.
Interestingly, the risk increased with both the duration and frequency of night shifts. Those working nights for over ten years or doing multiple night shifts per week had the highest risk of cardiovascular complications.
The link between night shifts and cardiac function
The review also pointed to signs of altered heart activity among night shift workers. One of the strongest indicators was the prolongation of the QT interval, a measure of the heart’s electrical cycle seen on an electrocardiogram (ECG). A longer QT interval means the heart takes more time to reset between beats, which increases the risk of irregular heart rhythms.
Older workers and those with longer histories of night shifts were especially affected. One large population-based study found that rotating night schedules increased the risk of atrial fibrillation, a condition where the heart beats irregularly. The risk was highest among workers with over a decade of night shift experience.
However, not all cardiac markers were affected. Some studies showed no clear difference in measures like left ventricular hypertrophy or levels of B-type natriuretic peptide (BNP), which indicates heart strain. Still, even modest disruptions in heart rhythm and function can be early warnings of larger problems if left unchecked.
Why lifestyle and policy changes matter
While biological factors play a major role, lifestyle habits often make the situation worse. Shift workers tend to have irregular eating patterns, rely on caffeine, and skip physical activity due to fatigue. Many also snack late at night when the body is less efficient at processing food. Together, these habits can worsen metabolic issues and raise blood pressure.
Simple steps can make a difference. Maintaining regular meal times, reducing processed food, and getting short bouts of exercise during the day can help restore some balance. Even small changes like short naps before a shift or dimming lights after work can improve sleep quality and reduce strain on the body.
But the problem goes beyond personal choices. Experts have called for workplace policies that recognise the long-term health effects of night work. Rotating schedules should allow enough recovery time between shifts. Regular health check-ups focusing on heart function, blood pressure, and cholesterol are also important. Companies can support employees by offering access to sleep counselling, nutritional advice, and mental health support.
As one research group noted, the link between night shift work and cardiovascular disease is dose-dependent. The longer and more intense the shift work, the higher the risk. That means prevention efforts should focus on limiting prolonged exposure to irregular work hours whenever possible.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
Also Read | How excess weight secretly destroys your skin and causes hair thinning
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