testosterone
∙3 minute read
If you work night shifts, you probably don’t need us to tell you that your rhythm of life is a little different to most people's.
One of the biggest differences between you and the resting hordes is in your sleep pattern. The circadian rhythm (that’s your internal body clock that tells you when to sleep and when to wake up) dictates that humans generally sleep when the sun goes down, and wake when the sun comes up.
So for those of you who tip that rhythm on its head, it’s worth investigating what effects it might have on your health and wellbeing. One of the things that has been mooted is a dip in your testosterone levels. Let’s look at the science behind those claims.
The first thing to note is that there isn’t a direct link between working night shifts and having low testosterone. It’s possible to work night shifts and have perfectly healthy testosterone levels.
The issue here really comes down to sleep, and the disruptions that shift work can cause to it. While it’s possible to get a healthy amount of sleep as a shift worker, there’s no doubt it becomes more of a challenge. And even if you do manage to get good quality sleep, doing it outside of those circadian rhythms presents its own problems.
So what happens if you disrupt your natural sleep cycle?
Most of the research into this area has found a correlation between working night shifts and suffering from poor quality sleep, rather than directly with testosterone levels.
This study found that testosterone levels were lower among shift workers with irregular sleep patterns than they were for day workers.
Another study, citing the case of a 40-year old male, discovered that sleeping outside of your natural circadian rhythms (ie, when it’s light outside) can negatively impact your testosterone levels.
One piece of research found that wakefulness decreases testosterone levels, while sleep increases them. It suggests testosterone and sleep are inextricably linked - night shift or no night shift.
It’s worth pointing out that not every study has reached the same conclusion. This clinical review found no strong links between shift work and testosterone levels. It also found that unless a patient’s sleep was severely disrupted by shift work, their testosterone levels weren’t affected. So there’s no guarantee that yours will be either.
But it’s not just testosterone levels that could be affected by non-regular sleep. One study discovered that shift work impaired erectile function in men - something which was reversed through testosterone therapy.
Other potential risks of shift work include:
Fatigue
Stress
Weight gain
Increased risk of cardiovascular disease
Increased risk of metabolic disorders
For some people, shift work is unavoidable. So it’s all about mitigating the potential risks and exploring solutions to its most common problems.
Ask your employer about working consistent night shifts. For example: working five days on, five days off. Having some consistency in your work patterns can only help your health.
Stick to a sleep schedule. Whether you have a short nap either side of work or a long sleep afterwards, it’s important to find a regular sleep schedule that works for you.
Perfect your sleeping environment. Consider investing in blackout blinds, earplugs, and a sleeping mask to support your sleep during daylight hours.
Adapt your diet. In general you should try to avoid heavy or spicy meals before and after your shift. They can promote drowsiness during your shift and make it more difficult to sleep afterwards.
Keep a keen eye on your health. Shift work comes with extra health risks, so you need to be extra vigilant about your health. Consider a regular blood test to measure key biomarkers, and investigate possible solutions if something is off.
Several studies have found a link between shift workers and poor quality sleep, which in turn has led to decreased testosterone levels in men. While there’s no guarantee you’ll have low testosterone if you work night shifts, it’s worth getting yours checked to see if they’re below the recommended levels. If so, treatments are at hand to keep yours at a healthy and balanced level.
