Working non-standard hours, particularly night shifts or rotating schedules, can take a serious toll on both energy levels and long-term health. Many shift workers struggle with insomnia, excessive sleepiness,
and disrupted circadian rhythms. On top of that, conditions like obstructive sleep apnea (OSA) can further fragment sleep, increasing cardiovascular risk and overall fatigue.
“Shift work and obstructive sleep apnea often travel together to drain energy and strain health,” explains Dr. John Muchahary, Consultant – Interventional Pulmonology, Manipal Hospital, Goa. “Up to one in four shift workers meet criteria for shift work disorder, which involves persistent insomnia or excessive sleepiness tied to work schedules. Disrupted circadian rhythms from night or rotating shifts are linked to higher risks of cardiometabolic disease, including heart attacks,” he adds.
The Role of Sleep Apnea
OSA, characterised by repeated airway collapse during sleep, worsens the situation. “OSA drives surges in blood pressure and is strongly associated with hypertension and endothelial dysfunction,” Dr. Muchahary adds.
He continues, “Large studies show its link to cardiovascular disease, so treatment should focus on symptom relief, safety, and quality of life. Continuous Positive Airway Pressure (PAP) therapy can reduce daytime sleepiness and lower crash risk, especially for night-shift workers in safety-sensitive roles.”
Practical Strategies for Shift Workers
According to Dr. Priyadarsini Parida, Consultant – Sleep Medicine, Manipal Hospital, Bhubaneswar, managing sleep-wake disorder (SWSD) requires both organisational and individual approaches.
“Timed bright-light exposure during shifts, avoiding morning sunlight on the commute home, and ensuring a cool, dark, quiet sleep environment are essential. Melatonin can also modestly improve adaptation in some cases,” she suggests.
Other strategies include:
- Strategic Naps: Short pre-shift or mid-shift naps help maintain alertness.
- Caffeine Management: Low-dose caffeine can reduce sleepiness but should be avoided within six hours of planned sleep.
- Consistent Anchor Sleep: Maintaining a core sleep period, even on days off, stabilises circadian rhythms.
- Light and Darkness Cues: Bright-light therapy during work and darkening the bedroom or commute support biological clocks.
“Despite interventions, switching to daytime work is often the most effective solution, though not always feasible,” Dr. Parida notes.
Beyond sleep-specific measures, maintaining heart health and metabolic balance is crucial. Weight management, regular physical activity, blood pressure control, and avoiding alcohol before sleep all contribute to better outcomes.
