Working night shifts has become an unavoidable part of modern life, especially in healthcare, transport, security, and IT sectors. But behind the calm hum of a city that never sleeps lies an unsettling truth, your heart may be paying the price.
While the need for employment forces us to work till the wee hours of the morning, our body’s sleep clock functions differently – more so, consistently – whether we cause our lifestyle to change frequently.
“The human body is naturally wired to follow a circadian rhythm that governs our sleep, hormone release, metabolism, and cardiovascular function. Night shifts disrupt this rhythm, forcing the body to stay awake when it expects rest. This constant mismatch creates a hidden strain on the heart,” explains Dr. Anuj Sathe, Senior Cardiologist at White Lotus International Hospital & Research Center, Mumbai.
Over the past decade, multiple studies have linked night shift work to higher rates of hypertension, abnormal heart rhythms, and metabolic syndrome. Dr. Sathe warns that the effects are often subtle at first but accumulate over time.
EARLY CHANGES IN HEART FUNCTION
According to Dr. Sathe, disrupted sleep patterns elevate stress hormones like cortisol and adrenaline, increasing both blood pressure and inflammation in blood vessels.
“This persistent hormonal surge contributes to endothelial damage, the inner lining of the blood vessels, which over time accelerates the development of coronary artery disease,” he says.
Night shift workers often show early markers of cardiac dysfunction even before symptoms appear.
What are these markers? “When people in their 30s and 40s show borderline cholesterol, disturbed sugar levels, and slightly elevated blood pressure – all precursors to more serious heart conditions if left unchecked,” warns Dr. Sathe.
LIFESTYLE PATTERNS WORSEN THE RISK
The risk is not only biological but behavioural.
Late-night workers often turn to caffeine, energy drinks, or processed snacks to stay alert through long hours. These quick fixes might offer temporary alertness but at the cost of long-term cardiovascular health.
Irregular eating schedules, lack of physical activity, and poor-quality sleep all create a domino effect that worsens metabolic health.
“Obesity, diabetes, and high cholesterol, each of these conditions on their own can harm the heart. Together, they amplify the risk manyfold, especially when coupled with chronic stress,” Dr. Sathe says.
HOW TO PROTECT THE HEART?
Despite the challenges, experts agree that preventive strategies can go a long way. Dr. Sathe recommends small but consistent lifestyle changes that can help the body adapt.
“Maintaining a regular sleep schedule, even on days off, helps regulate the circadian rhythm. Eating nutrient-rich meals at set times, staying hydrated, and incorporating light physical activity are equally important,” he says.
He also advises reducing caffeine and energy drink consumption at least four to six hours before sleep to improve the quality of rest. People often underestimate how much good-quality sleep influences heart function. You can’t outdrink or out-supplement a bad night’s sleep.
Regular medical check-ups are another must. Monitor your blood pressure, cholesterol, and blood sugar levels every six months, advises Dr. Sathe.
Early intervention can prevent irreversible damage.
BALANCING WORK AND WELL-BEING
While not everyone can avoid night shifts, awareness is the first step toward reducing their long-term health impact. Dr. Sathe emphasises the role of employers in creating a healthier ecosystem.
“Companies can rotate shifts to prevent prolonged exposure, offer wellness counselling, and ensure employees get adequate breaks. It’s not just about productivity, it’s about protecting the workforce’s health,” he says.
Experts also recommend a “wind-down routine” after night duty, keeping lights dim, avoiding phone screens, and using blackout curtains to simulate nighttime. Light exposure management helps restore the body’s natural rhythm and improves sleep quality.
As India’s workforce becomes increasingly 24/7, night shifts are no longer the exception, they’re the norm. Ignoring the body’s natural rhythm has consequences. The earlier we recognise the signs of cardiovascular strain, the better our chances of preventing serious heart disease.
For millions who keep the world running while others sleep, the message is simple: your heart needs rest too.
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