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Night Nurses can Reduce their Risk of Type 2 Diabetes, even with a Prediabetes diagnosis.


A Nurse's Disrupted Sleep Patterns over time makes it More Challenging to Prevent Diabetes.
A Nurse's Disrupted Sleep Patterns over time makes it More Challenging to Prevent Diabetes.

Night shifts are demanding— hard work, and it can feel like there’s no time left for yourself. But while you’re busy taking care of others, it’s essential to keep an eye on your own health. A recent study shows that a history of rotating night shift work and an unhealthy lifestyle are associated with increased Type 2 Diabetes risk. Let's talk about how working nights can affect your blood sugar and how you can still reduce your risk of developing diabetes even with a diagnosis of prediabetes.


What puts night nurses at an increased risk for Type 2 Diabetes?


Working night shifts disrupts your body in several ways, many of which you might not even notice. Here’s how these challenges stack up:


  1. Disrupted Sleep Patterns: Your body runs on an internal clock, or circadian rhythm, that controls sleep and digestion. This clock is designed to align with natural daylight, signaling your body when to wake up, eat, and sleep. Night shifts can throw off this rhythm, reducing sleep quality and affecting how your body processes insulin, a hormone crucial for blood sugar control. Over time, this increases the risk of insulin resistance and makes it more challenging for night shift workers to prevent type 2 diabetes.

  2. Irregular Eating Habits: Night shifts often mean eating at odd hours—or skipping meals entirely. These irregular patterns can cause blood sugar highs and lows, making it harder to stay in a healthy range. Grabbing convenience foods during a busy shift or eating large meals in the middle of the night can further disrupt your glucose levels and make it more challenging to prevent type 2 diabetes..

  3. Chronic Stress and Fatigue: Juggling demanding work schedules, limited sleep, and personal responsibilities can lead to prolonged stress for the nurse who works the night shift. Elevated stress hormones, like cortisol, can raise blood sugar levels. Over time, this constant strain takes a toll, making it harder for your body to regulate blood sugar and prevent diabetes.

  4. Reduced Physical Activity: After a long night on the job, it’s tempting for the nurse to skip exercise in favor of rest—and understandably so, but physical activity is key to managing blood sugar because it helps your muscles use glucose efficiently. Without regular movement, blood sugar levels can stay elevated, increasing your risk for type 2 diabetes.


A nurse's Guide: Practical ways to prevent diabetes while working nights


Managing your health while working nights doesn’t have to feel overwhelming. Here are practical ways to reduce your diabetes risk:

  • Optimize Eating Habits

    • Stick to regular meal times as much as possible. Avoid heavy meals during your shift to prevent blood sugar spikes.

    • Prep healthy snacks and meals ahead of time to avoid vending machine temptations.

  • Prioritize Sleep

    • Create a sleep-friendly environment with blackout curtains or white noise. Short naps can help if you’re not getting enough rest.

    • Avoid caffeine toward the end of your shift to help you wind down.

  • Move More

    • Build physical activity into your schedule. Even short stretches or a brisk walk during breaks can help.

    • If your workday is physically demanding, keep nutritious snacks on hand to fuel your energy and keep blood sugar in control.

  • Manage Stress

    • Take moments during your shift for deep breathing or mindfulness exercises to lower stress.

    • Make time for self-care and connect with loved ones when possible—it can do wonders for your well-being.

  • Stay Proactive

    Monitor your blood sugar regularly and stay on top of routine checkups. Knowing your numbers empowers you to take control of your health and well-being.


    You can prevent type 2 diabetes while working nights


    Your dedication to others is inspiring, but don’t forget—you matter, too. Diabetes isn’t inevitable, even if you are a nurse who works the night shifts. With small, consistent changes, you can take control of your health, keep diabetes at bay, and feel better every day. You’ve got this, and you’re not alone on this journey.


Let’s work together to ensure you’re feeling strong, healthy, and ready to tackle whatever life throws your way.


REFERENCES


Ulusoy HG, Sanlier N, Rakıcıoğlu N.

J Am Nutr Assoc. 2022 Aug;41(6):608-616. doi: 10.1080/07315724.2021.1947413. Epub 2021 Aug 10.

PMID: 34376120


Heath G, Dorrian J, Coates A.Scand J Work Environ Health. 2019 Jul 1;45(4):402-412. doi: 10.5271/sjweh.3803. Epub 2019 Feb 26.

PMID: 30806474



Corinthia Loblack, MSN, APRN, ANP-C

Diabetes Care Consultant

CDC DPP Lifestyle Coach

 
 
 

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