Resolved question:
Hi there,
I had some questions about living a nocturnal schedule. I'm a 35 year old male who, for the last 12 years old patientor so, has (by choice and working for myself) lived mostly a nocturnal schedule. That is to say I usually wake up at 3 or 4 in the afternoon and go to bed at 7 or 8 in the morning. I tend to sleep fairly well most nights (I aim for 6-7 hours a night; occasionally I get 8+). While I am obese, I do exercise regularly, walk lots, and try to eat healthy. I don't smoke, but I do drink (I try to keep it decently moderate since my 20's). I also take several supplements (multivitamin, fish oil, Q10, garlic, fruits/veggie powder as well as the real things, etc.).
Several studies have seemed to indicate people who go against their circadian rhythms have ~3X the cancer risk, more cardiovascular risk, higher chance of metabolic problems, etc. This has worried me, and I want to see what I can do to reduce or eliminate the risk. I should say a lot of these studies, but not all (some show increased risk even with a fixed schedule), deal with rotating schedules (ie. night shift two weeks, day shift the next two weeks), which ISN'T a regular problem for me - my schedule stays fairly consistent (a few exceptions within a year, but not that many).
Additionally, last year when I visited my doctor, I checked Vitamin D levels and have increased Vitamin D along with her recommendation (in addition to getting some sunshine in the afternoon hours). I do sleep with the blinds closed, but it's not a completely dark room. That doesn't seem to bother me, though. I've considered taking low dose melatonin nightly, but have yet to discuss it with my doctor.
I could potentially shift to a day schedule, but I really don't want to if I can avoid it and still be healthy maintaining my nights schedule.
My questions:
1.) I've always kind of gravitated toward this schedule. Is it possible for this to be someone's "natural" rhythm?
2.) Is there any reason, aside from Vitamin D and melatonin, that people who are awake at night are prone to all these risks, or can supplementation of D and melatonin potentially even things out with the general population?
3.) Is it okay for my room to NOT be pitch black when I sleep?
4.) Is a fixed nights schedule any better than someone who's constantly rotating?
5.) Any other suggestions to minimize risk?
6.) In your opinion, if I'm happier like this at night, should I still consider moving to a day schedule for health reasons alone?
Thank you for your time.
Submitted:
4 Days
Category:
Psychiatrist
Hello
Thanks for using Doctor Spring for posting your query.
I have gone through your question in detail and I can understand what you are going through. Coming to your questions directly:
1.) I've always kind of gravitated toward this schedule. Is it possible for this to be someone's 'natural' rhythm?
The rhythm of the body is decided by the melatonin secretion which in turn depends on the day light and darkness. That's the reason why one sleeps during the night time and keeps awake during day time. The rhythm that you are living, It cannot be natural but you have got used to it.
2.) Is there any reason, aside from Vitamin D and melatonin, that people who are awake at night are prone to all these risks, or can supplementation of D and melatonin potentially even things out with the general population?
Ans: Many of the sleep function are yet to be studied. What we know about the melatonine and Vit D and sun exposure is just a tip of the iceburg. Science is yet to evaluate the function of night sleep.
3.) Is it okay for my room to NOT be pitch black when I sleep?
ANS: Yes its ok not be pitch black when you sleep.
4.) Is a fixed nights schedule any better than someone who's constantly rotating?
ANS: Yes, its true. Constant rotation strains the brain and is not recommended. In comparison,a fixed night schedule is better.
5.) Any other suggestions to minimize risk?
ANS: Along with the melatonine supplimentation,you should keep your awake time social and lively. If you stay alone, which you may have to cause of your life style, it may lead to various neurotic problems like depression and anxiety. Manis a social animal and we should respect this ideology.
6.) In your opinion, if I'm happier like this at night, should I still consider moving to a day schedule for health reasons alone?
ANS: If you can then you should. If you are unhappy of the day schedule then you may continue to follow the same but use your awake time properly and socially. Try to live a normal life with normal relations and aims.
Hope this helps,
In case if you have any further query, do let me know.
Kind regards
Dr. Srikanth Reddy
Thanks much for your reply!
Believe it or not, despite the night schedule, I am quite social in my waking hours. I do have periods of alone time (and prefer to have some of that), but I spend plenty of time with other people as well.
So in your opinion, am I likely (as I know there are no absolutely) reducing most of my risk if I:
- Stay social
- Keep a steady sleep schedule
- Supplement Vitamin D and Melatonin
As I said, I would prefer to keep a night schedule for several reasons if possible.
Thanks!
Hello
Well, its a strange situation, but scientifically speaking there is no major risk in what you are doing. May be you can still continue in the same manner. No major issues...
Regards
Dr. Srikanth Reddy