The night shift, also known as the graveyard shift, refers to working hours that fall outside the traditional daytime schedule, typically late evening to early morning. Nurses, doctors, factory workers, customer service representatives.

All sorts of professions rely on a dedicated night crew to keep things running 24/7. While the perks can be appealing, the potential impact on mental health shouldn’t be ignored. Studies have found a connection between working nights and a higher prevalence of depression. 

How Does Working Nights Disrupt Your Sleep?

Recent research suggests sleep acts like a deep cleaning service for your brain, flushing out toxins that accumulate during waking hours. So even when you are sleeping, your brain and body are buzzing with activities.

Shift work, particularly night shifts, has been a topic of increasing concern due to its potential impacts on workers’ physical and mental health. And it can be a demanding part of many jobs. One of the major challenges they present is disrupted sleep.

When someone works against their body’s natural rhythm (circadian rhythm) it may cause sleep disruption. The internal clock regulates sleep-wake cycles and is heavily influenced by light exposure an other factors such as sleep schedules.

Working nights can disrupt sleep due to:

Internal Clock vs Work Schedule

To further discuss, our bodies have a built-in 24-hour cycle called the circadian rhythm. This rhythm regulates sleepiness and alertness, largely influenced by sunlight exposure. Night shifts disrupt this rhythm by requiring alertness when your body is programmed to wind down and sleep during the day when sunlight naturally promotes wakefulness. When your circadian rhythms are disrupted, it may cause weight gain, increased belly fat, high triglycerides, and unhealthy cholesterol levels.

Melatonin Mayhem

Melatonin is a type of hormone produced by the brain and has a big role in signaling sleepiness. Darkness triggers melatonin production, making us drowsy at night. Working nights disrupts this cycle. As bright workplace lights can suppress melatonin production, making it harder to fall asleep during the day.

Sleep Quality Suffers

It is important to remember that sleeping and having a good sleep are different. You can sleep more than 8 hours but still not feel refreshed.  So, even if you manage to fall asleep during the day, the quality of sleep is still often compromised. Daytime noise from traffic, construction, or even family members can disrupt sleep stages, leading to fragmented sleep that leaves you feeling unrested and tired.

Shifting Schedules Add Another Layer

Many night shift workers don’t have a consistent schedule, with rotating days off. Sadly, the constant switching between night and day schedules makes it even harder for your body to adjust, leading to jet lag-like symptoms of fatigue and daytime sleepiness.

So, Is There a Relationship Between Working Night Shifts and Depression?

We gathered different research that has been tackling the relationship between night shift work and depression. Most of these studies revealed significant findings that underline the importance of addressing this occupational hazard. 

Sleep Quality and Depression Among Nurses in Saudi Arabia

A study conducted among 191 nurses in Saudi Arabia aimed to determine the correlation between sleep quality and depression symptoms. The researchers revealed a stark contrast in sleep quality between nurses working night shifts and those working day shifts. It was found that Nurses on night shifts reported substantially higher Pittsburgh Sleep Quality Index (PSQI) ratings. This indicated poorer sleep quality compared to their counterparts on day shifts.

Moreover, the researcher saw a link between poor sleep quality and depressive symptoms using the Pittsburgh Sleep Quality Index (PSQI) and Hospital Anxiety and Depression Scale (HADS) scores. Binary logistic regression analysis also highlighted the independent associations of longer working hours and inadequate sleep with depressive symptoms among nurses. All in all, the poor sleep quality induced by night shifts may contribute to the elevated rates of depression among nurses in Saudi Arabia.

Systematic Review and Meta-Analysis on Sleep Deprivation and Depression

Moreover, a systematic review and meta-analysis aimed at the overarching association between night shift work and depression among nurses. They reviewed studies published up to September 2022 that examined this connection. Eight studies with a specific measurement system were included in an in-depth analysis.

The analysis revealed a statistically significant association between night shift work and depression in nurses. Meaning that nurses working nights are more likely to experience depression compared to those on day shifts. The finding suggests that the sleep disruption caused by night shifts disrupts the body’s natural rhythm and increases the risk of depression in nurses.

Shift Work, Anxiety, Depression, and Lifestyle Factors in the UK Biobank Cohort

Another finding into the associations of shift work with anxiety and depression was conducted through a cohort study involving a more than 170,000 sample size of employed individuals. Researchers found that shift work was significantly associated with a higher risk of depression and anxiety. With the risk positively correlated with shift frequency.

Interestingly, the study also revealed a negative association between the risk of depression and anxiety, suggesting potential adaptation or selection effects over time. On top of that, lifestyle factors such as smoking, sedentary behavior, body mass index (BMI), and sleep duration were identified as mediators in the association between shift work and mental health outcomes. Indeed, there is an importance in promoting healthy lifestyles among shift workers.

Depression Among Night Shift Call Center Agents

In the context of call centers, where night shifts are common, a cross-sectional analytical study examined the prevalence of depressive symptoms among 333 call center agents. Alarmingly, nearly 78.3% of graveyard shift call center agents exhibited some form of depression, with a significant proportion experiencing moderate to severe symptoms.

Inadequate sleep is shown as a prominent factor associated with depression. Particularly among individuals with a family history of depression. It proved that there is a relationship between biological predispositions and environmental factors such as sleep disruption in worsening mental health issues among night shift workers.

Are There Warning Signs to Look Out For?

The studies above point toward a connection between night shifts and depression. But, it’s important to be aware of the signs and symptoms:

• Changes in Sleep Patterns: This is often the first sign. Having difficulty falling asleep or staying asleep, excessive daytime sleepiness, or waking up feeling tired even after a full night’s sleep can be indicators.
• Changes in Mood: Feeling down, hopeless, or irritable for extended periods are potential signs. What’s more, a loss of interest in activities you used to enjoy or social withdrawal can also be red flags.
• Changes in Appetite and Weight: They may also experience weight loss or gain can be a symptom. Some people may experience a loss of appetite, while others might resort to emotional eating.
• Changes in Energy Levels: A feeling of constant fatigue or lacking motivation are also common signs. Even simple tasks might seem overwhelming, and you might experience a general lack of energy to go about your day.
• Difficulty Concentrating and Making Decisions: Foggy thinking, difficulty focusing, and problems with memory or decision-making can be indicators of depression.
• Physical Symptoms: Headaches, muscle aches, digestive problems, or a weakened immune system can sometimes be linked to depression.
• Thoughts of Death or Suicide: If you’re having thoughts of harming yourself, please seek immediate help. There are resources available, and you don’t have to go through this alone.

It’s important to be kind to yourself.  Also remember, experiencing some of these signs occasionally doesn’t necessarily mean you have depression. However, if several of these symptoms persist for more than a few weeks and interfere with your daily life, it’s important to get help.

Prioritize Your Sleep and Mental Well-Being

You may feel drained and vulnerable when you are lacking sleep. So, taking steps to prioritize your sleep and mental health is important.

Optimize Your Sleep Environment

• It is best to invest in blackout curtains or an eye mask to create a completely dark sleeping environment. As we mentioned above, light disrupts melatonin production, the sleep hormone, making it harder to fall asleep and stay asleep.
• Address noise disturbances with earplugs or by talking to roommates or partners about maintaining quiet during sleep hours.

Develop a Relaxing Bedtime Routine

• Avoid screen time for at least an hour before bed. In fact, the blue light coming from electronic devices suppresses melatonin production. Opt for reading, taking a warm bath, or light stretching instead.
• Gentle yoga, meditation, or deep breathing exercises are all calming activities that can done before your bedtime routine. These practices signal to your body that it’s time to wind down and prepare for sleep.
• Try to go to sleep and wake up at the same time each day, even on weekends. Consistency helps regulate your body’s natural sleep-wake cycle. Making it easier to fall asleep and wake up feeling refreshed.

Promote Healthy Habits Throughout the Day

• Engage in regular physical activity. But avoid strenuous workouts close to bedtime. Exercise promotes better sleep quality. However, too close to sleep can have a stimulating effect.
• Get regular exposure to natural sunlight during your waking hours. Sunlight helps regulate your circadian rhythm and promotes better sleep at night.
• Maintain a balanced diet rich in fruits, vegetables, and whole grains. Avoid heavy meals and sugary foods close to bedtime, as they can disrupt sleep.

Mental Wellness Practices

• Integrating mindfulness practices like meditation or yoga can significantly reduce stress and improve overall well-being. These practices can also enhance sleep quality.
• Nurturing strong social connections is important for mental health. It is important to make time for activities with friends and family, or join social groups that share your interests.
• Prioritize seeking help when sleep issues or symptoms of depression or anxiety continue. A therapist can provide valuable guidance and support in managing these challenges.

It is true, that working nights can offer flexibility and a unique work environment. Unfortunately, with all these benefits, new research suggested a troubling link between night shifts and depression.

The tips we provided may help improve your sleep during the day. However, we understand that working nights can still be a significant challenge to your mental well-being. If you’re struggling with depression linked to your night shift schedule, TMS Institute of Arizona is here for you.

Our team of doctors has extensive experience helping patients overcome depression using advanced therapies like TMS Therapy and MeRT Therapy. We’ll work closely with you to determine the best treatment course for your individual needs and guide you through every step of the process.

 TMS Institute of Arizona is dedicated in helping you reclaim your life. Thousands of patients have trusted our expertise, and we’re ready to help you too. Contact us today to schedule a consultation. Call us at 480-448-2916 or fill out our contact form.

References

‌Alreshidi, S. M., & Rayani, A. M. (2023). The Correlation Between Night Shift Work Schedules, Sleep Quality, and Depression Symptoms. Neuropsychiatric Disease and Treatment, Volume 19, 1565–1571. https://doi.org/10.2147/ndt.s421092

Brain Basics: Understanding Sleep. (2023). National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

‌Brainard, J., Gobel, M., Scott, B., Koeppen, M., & Eckle, T. (2015). Health Implications of Disrupted Circadian Rhythms and the Potential for Daylight as Therapy. Anesthesiology, 122(5), 1170–1175. https://doi.org/10.1097/aln.0000000000000596

Chidiebere Emmanuel Okechukwu, Corrado Colaprico, Sofia Di Mario, Agbonvihele Gregrey Oko-oboh, Shaholli, D., Maria Vittoria Manai, & Giuseppe La Torre. (2023). The Relationship between Working Night Shifts and Depression among Nurses: A Systematic Review and Meta-Analysis. Healthcare, 11(7), 937–937. https://doi.org/10.3390/healthcare11070937

‌Lowden, A., Torbjörn Åkerstedt, & Wibom, R. (2004). Suppression of sleepiness and melatonin by bright light exposure during breaks in night work. Journal of Sleep Research, 13(1), 37–43. https://doi.org/10.1046/j.1365-2869.2003.00381.x

Santos-Manangan, A. P. (2021). Factors Associated with Depressive Symptoms Among Night-Shift Employees in Selected Call Centers. Health Sciences Journal, 10(2), 1–1. https://ejournals.ph/article.php?id=19111

‌Xu, M., Yin, X., & Gong, Y. (2023). Lifestyle Factors in the Association of Shift Work and Depression and Anxiety. JAMA Network Open, 6(8), e2328798–e2328798. https://doi.org/10.1001/jamanetworkopen.2023.28798

 

Disclaimer:

 

The information presented in this blog post regarding the correlation between night shift work and depression is based on referenced research studies. It is intended for informational purposes only and should not be construed as medical advice. If you are concerned about the impact of night shifts on your mental health, please consult with a healthcare professional.

 

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