Night Shifts and Biscuits

Neha, thirty-one, was a staff nurse in Mumbai who worked three weeks of night shifts each month. Between 2 and 4 a.m. she kept going on sweet tea and packets of biscuits. In the daytime she slept in short, broken stretches because of noise. Over the past year she had become tearful, snappy with her husband Sameer, and constantly wired yet exhausted.

One morning she snapped at a patient's relative and cried in the changing room. Her friend Dr Mehta, a colleague, gently said, 'Your body clock and your stress system are both out of rhythm.' She explained that melatonin, the hormone that tells the brain it is time for sleep, rises in darkness and falls with light. Night work, bright lights and phone screens in the daytime muddle it. Cortisol, the stress hormone made by the adrenal glands, is meant to rise in the morning and fall in the evening. When stress is constant and sleep is broken, cortisol stays high. Blood sugar, controlled by insulin, also swings with sweets, adding to the shaky, irritable feeling.

Neha made changes she could manage. She asked her supervisor for fewer consecutive nights, used blackout curtains and an eye mask for day sleep, kept a protein-rich snack and water at the station, and walked for fifteen minutes before sleep. She also saw her family doctor, who checked her blood sugar and thyroid and talked about her mood.

The changes were not perfect, but within two months she felt steadier. Sameer noticed she laughed more, and she noticed that the biscuits no longer ruled her nights.

How to recognise it

Persistent tiredness with trouble sleeping at the right times.
Irritability, tearfulness or anxiety linked to disturbed sleep and constant stress.
Strong cravings for sweets and energy crashes.
Body-clock disruption such as shift work or late-night screens.
Symptoms lasting weeks and affecting work or relationships.

What this story explains

This story shows how hormones like cortisol, melatonin and insulin connect sleep, stress, blood sugar and mood. It illustrates the mind-body connection and the effect of daily habits on brain chemistry.

Probable root causes

Night shift work that disrupts the body clock and melatonin.
Continuous stress that keeps cortisol high.
Irregular meals and sugary snacks that cause blood sugar swings.
Poor-quality daytime sleep with light and noise.
Little time left for movement, rest and relationships.

What to do

Protect sleep: dark, cool, quiet room, blackout curtains, and a regular routine as far as possible.
Keep light low and avoid screens before sleep.
Eat regular balanced meals with protein and fibre, and limit sugary snacks.
Add short daily movement and a stress-reducing habit such as slow breathing.
Discuss shift patterns with the employer or supervisor.
See a doctor for checks if symptoms continue.

Whom to consult

Family doctor for blood sugar, thyroid and general health checks.
Sleep specialist or physician if sleep problems continue for weeks.
Counsellor or clinical psychologist if stress, tearfulness or anxiety are strong.
Psychiatrist if low mood, hopelessness or severe anxiety develops.

Do and don’t

Do	Don’t
Do keep regular meal times.	Don't rely on sugar and caffeine to power through.
Do protect your sleep space.	Don't use screens in bed.
Do take short breaks for movement.	Don't ignore constant exhaustion.
Do talk to your supervisor about schedules.	Don't blame yourself for being irritable.
Do keep caffeine for early in the shift.	Don't use alcohol or sleeping tablets without medical advice.

How to behave and communicate

Speak kindly to a tired colleague: 'You look worn out. Want to talk after the shift?'
Avoid judgement about their mood.
Listen to specifics, such as which hours are hardest.
Offer practical help, like swapping a shift.
Ask 'What would help you most this week?'