Are you one of the more than 3.5 million employees in Germany who regularly work night shifts? Whether in public transport, the police or of course medical personnel, there are many jobs in which night shifts are indispensable. You are certainly familiar with short-term effects such as difficulty concentrating and headaches. But have you perhaps also heard of possible long-term consequences such as cancer and cardiovascular disease? #lack of sleep #shiftwork #nightwork #nightshift Studies cited: https://pubmed.ncbi.nlm.nih.gov/30063... https://pubmed.ncbi.nlm.nih.gov/34775... https://pubmed.ncbi.nlm.nih.gov/34479... https://pubmed.ncbi.nlm.nih.gov/29247... https://pubmed.ncbi.nlm.nih.gov/31536... https://pubmed.ncbi.nlm.nih.gov/34836... Do you like my channel and would you like to say thank you? Become a channel member and receive exclusive benefits: / @doktorweigl1 ⏩ Get informed first, then supplement: Feel free to take a look at my guides https://bit.ly/RatgeberHowTo ✅ ❎ 100% independent ❎ 100% study-based ❎ 100% medically correct Did you know that for many people the need for sleep reaches its maximum between 2 and 5 a.m.? A fact that cannot be taken into account when working at night. Social/psychological consequences of night work? Not only physical, but also mental health can suffer from night work. Perhaps you have even had to experience this personally, please let me know in the comments. Even if some scientific evidence is still lacking, shift work seems to be able to increase the risk of depression and anxiety, for example. It is also not clear exactly which aspects of night work are the triggers. It is probably a combination of, for example, sleep disorders, stress and, depending on the situation, a lack of social contact. My 6 tips for a healthier night shift Healthier night shift - Tip No. 1: Use clever lighting: Make sure that your workplace is as bright as possible to reduce the release of "sleep hormones". In return, you should definitely darken your bedroom after the end of your shift. Healthier night shift - Tip No. 2: Avoid caffeine Avoid caffeinated drinks at least 4 hours before the end of your shift. This will make it easier for you to fall asleep after work. Healthier night shift - Tip No. 3: Bedtime rituals Bedtime rituals that you follow in your free time and after the early and late shifts help. This essentially conditions you to get tired. Healthier night shift - tip no. 4: sleep in shifts You can, for example, divide this up quite well into 2 stages: in other words, in the morning you sleep for around 4 hours at a time and then again in the afternoon for 2-3 hours. Eating the right food is of course also very important! Healthier night shift - tip no. 5: eat a diet rich in carbohydrates and protein At night you should ideally eat another meal 1-2 hours before your individual low point in performance and otherwise keep healthy snacks such as nuts, natural yoghurt, etc. on hand as required. Healthier night shift - tip no. 6: sport Endurance sports such as cycling or swimming in particular help to counteract an increased risk of cardiovascular disease. ▬ About this channel ▬▬▬▬▬▬▬▬▬▬▬▬ With “Video Visit Dr. Weigl" you have found the current and medical-scientific channel that describes topics related to pain, #medicine and #health in an understandable way but based on facts, guidelines and studies. ▬ Even more videos ▬▬▬▬▬▬▬▬▬▬▬▬▬ Less tired with Modafinil: http://bit.ly/Modafinil_Video Iron deficiency: Do you have too little iron?: http://bit.ly/Eisenmangel_Video Serious consequences of lack of sleep?: https://bit.ly/Schlafmangel_Video Chronically ill due to lack of sleep: http://bit.ly/SchlafenSchlafmangel_Video Our heart and blood circulation explained simply: https://bit.ly/Herz_Video ▬ Social Media ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ►Facebook: https://bit.ly/facebook_DrWeigl ►Website: https://doktorweigl.de ►Twitter: https://bit.ly/Twitter_DrWeigl ►Instagram: / doktorweigl ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Legal notice / disclaimer: The videos are for your information only and never replace personal advice, examination or diagnosis by a licensed, qualified specialist. In particular, when it comes to medication, it is important to consult your doctor and read the package insert. The content provided cannot and must not be used to make independent diagnoses. Liability excluded. Facebook & Instagram icon: Icon made by freepik from www.flaticon.com Twitter icon: Icon made by Pixel perfect from www.flaticon.com Sound effects obtained from https://www.zapsplat.com