The health effects of night shift work: what you need to know
the health effects of night shift work: what you need to know
While most of us sleep, more than 8.7 million people in the UK keep hospitals running, stock grocery shelves, patrol the streets and ensure the wheels of modern life never stop turning. This “hidden army” of night shift workers is essential – but often invisible. And the cost of their service? A growing body of research reveals the toll is steep, with serious consequences for both physical and mental health. Sleep deprivation, circadian rhythm disruption and social isolation are just the beginning. The effects of night shift on health are wide-ranging, increasing the risk for chronic diseases, mental health challenges, and even relationship breakdowns.
Sleep and the circadian clock
Sleep isn’t just about recharging energy – it’s a biological necessity that supports cognitive function, emotional regulation and cellular repair. Humans are hardwired to sleep during the night and be awake during the day, following an internal body clock known as the circadian rhythm. Night shift work forces the body to go against this natural rhythm. Circadian misalignment affects nearly every system in the body. Hormone production, metabolism and even immune function are thrown off-kilter when the sleep-wake cycle is disrupted. As a result, even if a night worker manages to get eight hours of sleep during the day, the quality of that sleep is usually lower, and the restorative benefits reduced.
The physical health risks
Numerous scientific studies have confirmed the impact of night shift on health, especially when it comes to chronic diseases.
1. Cardiovascular Disease
Night shift workers are 37% more likely to suffer a heart attack than their daytime counterparts. The connection is believed to stem from a combination of sleep deprivation, elevated stress levels, poor diet and lack of exercise – factors often exacerbated by irregular schedules. Working at night also increases blood pressure and cholesterol levels, both significant risk factors for heart disease. Over time, the body’s inability to recover properly due to poor sleep further worsens cardiovascular health.
2. Type 2 diabetes
The side effects of working night shift extend into metabolic health as well. Studies have found that night shift workers are 44% more likely to develop diabetes than those who work daytime hours. Disrupted circadian rhythms negatively impact insulin sensitivity and glucose metabolism, making it harder for the body to regulate blood sugar levels. Night shifts can also lead to irregular eating habits – late-night snacking, high-sugar foods for quick energy and skipping meals – all of which contribute to insulin resistance and increased diabetes risk.
3. Sleep disorders
It might seem obvious, but night shift workers are at a significantly higher risk for developing chronic sleep disorders. Shift Work Sleep Disorder (SWSD) affects millions, causing insomnia, excessive daytime sleepiness and fatigue that can impair performance and increase accident risk. Poor sleep not only contributes to physical health issues but also has a deep impact on mental health – leading to mood disturbances, depression and anxiety.
Mental and emotional health
Sleep deprivation is a known trigger for mood disorders, and the working night shift health effects on mental wellbeing are profound. Depression, irritability, memory issues and decreased cognitive performance are all commonly reported by night shift employees. What’s more, the social consequences of working nights can lead to isolation. Night shift workers often miss out on family time, social events and community engagement. This isolation can take a heavy emotional toll. Alarmingly, studies suggest that people who work night shifts are six times more likely to get divorced compared to those working regular hours. The strain of being out of sync with partners and family members can erode relationships over time.
Addressing the risks
Despite the grim statistics, there are ways to mitigate the effects of night shift on health. Employers can support workers by offering predictable shift schedules, adequate time off between shifts and access to health and wellness programmes, such as ours at Night Club. Individuals, too, can take proactive steps:
• Prioritise sleep: Create a dark, cool, quiet sleeping environment during the day. Use blackout curtains, white noise machines, ear plugs and sleep masks.
• Maintain a consistent sleep schedule: Try to go to bed and wake up at the same times – even on days off – to support your circadian rhythm.
• Eat smart: Focus on balanced meals with plenty of protein, fibre and complex carbohydrates. Avoid heavy meals and caffeine close to bedtime.
• Stay active: Regular physical activity can improve sleep quality, reduce stress and support metabolic health.
• Seek support: Don’t hesitate to speak with a healthcare provider if you’re experiencing persistent sleep problems or emotional distress.
A wake-up call for employers and policymakers
The impact of night shift on health isn't just a personal issue – it’s a public health concern. Chronic illness, mental health challenges and decreased productivity all have long-term societal costs. Sleep deprivation costs the UK economy a staggering £50bn per year in lost productivity, worker attrition and accidents. Recognising night shift workers as a vulnerable population can help guide policies aimed at protecting their wellbeing.
From improved workplace conditions to greater awareness and health screenings, there’s a lot that can be done to lighten the load of those who work through the night, provide a vital service to our 24/7 economy. We owe it to them to better understand and address the risks of night shift work.