Many residents in the UAE face health challenges due to irregular work hours or night shifts, with sleep experts noting the rise of “shift work disorder.” This condition, linked to disrupted circadian rhythms, is particularly common in cities like Dubai, where 24-hour operations are the norm.
Dr. Mutaz Labib, a consultant at Clemenceau Medical Center Hospital, explains that our body’s internal clock, regulated by the hormone melatonin, is designed to promote sleep during the night. “Melatonin is secreted around 8 pm and peaks around midnight, but night shifts disrupt this natural cycle, causing difficulties in falling and staying asleep,” he said.
Healthcare workers, airline crews, and executives working with global teams are particularly affected, as noted by Dr. Elie Abirached, a longevity expert. “We see growing numbers of professionals experiencing fatigue, brain fog, and weight gain despite regular exercise,” he said. 
For shift workers, the health risks go beyond just feeling tired. Dr. Raiza Hameed, a pulmonologist at Aster Clinic Bur Dubai, warns of serious physical and mental consequences, including cardiovascular disease, obesity, and increased stress. “Shift work can lead to reduced social interactions, work-related mistakes, and even depression, particularly in those with rotating shifts,” she explained.
Tackling Shift Work Disorder
To manage shift work disorder, experts recommend a mix of behavioral therapy, lifestyle changes, and sometimes medication. Dr. Mutaz suggests tracking sleep patterns with an actigraphy diary for two weeks to identify disruptions, followed by sleep restriction techniques and behavioral adjustments.
Biohacking has also proven effective for many, including Sameera Kassam, a Dubai-based media worker. “I use blackout curtains, blue light blockers, and earplugs to ensure quality sleep,” she shared. “I also focus on regular exercise, particularly strength training, to promote deeper sleep cycles.” Maintaining a healthy pre-sleep ritual and avoiding heavy meals at night can help improve rest quality.
Dr. Elie adds, “Optimizing your sleep environment and being mindful of when and what you eat are essential for managing irregular sleep patterns. Simple practices like breathwork and stretching can signal the body to relax and prepare for sleep.”
While many may find it impossible to avoid working night shifts, implementing a few strategies can significantly reduce health risks and enhance quality of life.
