In today’s fast-paced world, many professionals, including nurses, doctors, IT employees, security personnel, factory workers, and transport operators, work night shifts. While such work patterns are essential for society, Ayurveda, the ancient science of life, considers working against the natural biological clock as a cause of imbalance (Vikriti). Let us understand how night shifts affect health and what Ayurveda suggests for maintaining balance and wellness.
How Night Shifts Affect Your Health According to Ayurveda?
Ayurveda emphasises Dinacharya aligned with the natural circadian rhythm. Working at night disturbs this routine, leading to an imbalance in doshas, mainly Vata and Pitta. Some common health problems faced by night shift workers are:
- Digestive problems like acidity, bloating, constipation, or loss of appetite
- Sleep disturbances leading to insomnia or non-refreshing sleep
- Mental fatigue, anxiety, and irritability
- Weak immunity, frequent infections, or allergies
- Metabolic disorders such as weight gain, diabetes, or hormonal imbalances
These issues arise as night is the period of rest, repair, and rejuvenation (Kapha and Vata predominance). When one stays awake, especially under artificial lights, it affects melatonin secretion, digestion, and tissue nourishment.
Ayurvedic Tips for Night Shift Workers:
Here are some effective and practical Ayurvedic recommendations to protect your health while working night shifts:
Follow a Regular Sleep Routine:
- Try to sleep at the same time every day, even if it is in the morning after your shift.
- Create a dark, quiet, and cool sleeping environment to promote Tama guna(calmness).
- Before sleeping, massage your feet with coconut or sesame oil or pure ghee to ground Vataand improve sleep quality.
Eat Light and Warm Foods:
- Avoid heavy, oily, fried, or processed foods during your shift. These aggravate Pittaand cause indigestion.
- Prefer easily digestible warm foods like moong dal khichdi, rice with ghee, or vegetable soups.
- If you feel hungry during work, consume soaked almonds, dates, warm milk with turmeric, or herbal teas like ginger-tulsi.
Hydrate Well but Mindfully:
- Drink warm water or herbal teas to keep your Agni(digestive fire) active and prevent toxins (Ama) accumulation.
- Avoid excessive coffee or energy drinks as they disturb Vataand Pitta, leading to anxiety and dehydration.
Herbs Useful to Tackle Effects on Health Due to Night Shifts:
(To be taken only with proper medical advice from a qualified Ayurvedic practitioner)
Certain classical Ayurvedic herbs and formulations help the body adapt to the stress and imbalance caused by irregular work schedules:
- Ashwagandha: Reduces stress, improves stamina, and promotes restorative sleep.
- Shatavari: Nourishes and rejuvenates, especially beneficial for women’s health.
- Yashtimadhu (Licorice): Soothes the digestive tract and supports adrenal health.
- Triphala: Keeps digestion and bowel movements regular, preventing Ama
- Amalaki (Amla): Rich in Vitamin C, boosts immunity and aids tissue repair.
- Chyawanprash: A traditional Rasayana that enhances immunity, strength, and vitality.
- Brahmi: Enhances mental clarity and reduces anxiety.
- Tagar (Valeriana wallichii): Helps promote better sleep and calmness in the nervous system.
These herbs can be beneficial for maintaining energy, digestion, mental clarity, and immunity among night shift workers when used under expert guidance.
- Practice Pranayama and Grounding Breathing Techniques: Before starting your shift or after returning home, practice simple breathing exercises like Anulom Vilom, Bhramari, and deep diaphragmatic breathing for 10–15 minutes to calm the nervous system.
- Abhyanga (Oil Massage) Once or Twice a Week: Regular Abhyanga with warm sesame or coconut oil balances Vata, nourishes tissues, improves circulation, and removes fatigue.
- Use Natural Light Exposure: If possible, get morning sunlight after your shift. Sunlight exposure regulates the circadian rhythm and improves Vitamin D levels, mood, and immunity.
- Mindful Breaks During Shift: Avoid sitting continuously for long hours. Stand, stretch, and walk for a few minutes every hour to maintain circulation and reduce stiffness.
- Avoid Gadgets Before Sleep: Blue light from mobiles and laptops further suppresses melatonin. Disconnect at least 30 minutes before sleep.
- Use Nasya (Nasal Oil Application): Applying 2 drops of Anu Taila or cow ghee in each nostril in the morning keeps the sinuses clear, calms the mind, and prevents Vata imbalance in the head region.
Ayurvedic Daily Routine (Dinacharya) Adaptation for Night Shift Workers:
Here is a sample routine for night shift workers:
- Post-shift (Morning): Have a light breakfast (warm milk, dates, almonds), perform oil massage if time permits, bathe, and sleep in a dark room.
- Mid-day (Afternoon): Wake up, hydrate with warm water, eat lunch with balanced carbs, proteins, and ghee.
- Evening: Practice pranayama, light stretching or walking, and an early dinner with easily digestible foods.
- Before work (Night): Drink warm milk with turmeric or Ashwagandha, avoid heavy meals, meditate briefly before starting your shift.
- During shift: Take short breaks, maintain good posture, and hydrate with herbal teas or warm water.
Conclusion:
While working night shifts is sometimes unavoidable, adopting Ayurvedic lifestyle modifications can significantly reduce health risks and improve overall well-being. Remember, Ayurveda is not just a treatment system; it is a way of life that teaches us to live in harmony with nature and our body’s inner rhythms.
If you face chronic sleep issues, digestive problems, anxiety, or fatigue despite following these measures, consult a qualified Ayurvedic Doctor in Pune like Dr. Manoj Deshpande at Kalpataru Ayurvediya Chikitsalaya™ for personalised guidance and therapies such as Shirodhara, Abhyanga, or Rasayana treatments to rejuvenate your body and mind.