Night-shift nurses face higher risks of sleep disruption, burnout and metabolic disease. Strategic light exposure, nutrition and rest routines can help protect their health. getty

Shift work sustains our 24/7 economy. About 16% of workers clock in outside the typical 9-to-5, and 10% regularly work overnight. Yet those who keep society running, including hospital nurses and physicians, police officers, firefighters, airline pilots, and flight attendants, often pay a steep price in health. A 2020 systematic review found that disrupted circadian rhythms and chronic stress from shift work are linked to higher risks of cardiovascular disease, stroke, breast cancer, pregnancy complications and depression.

While the risks are real, research shows that targeted behavioral changes can protect

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