Shift work is brutal, I totally understand it, but nicotine to keep fatigue at bay and stay alert, really?

I have to admit, I was shocked to learn recently that night shift workers are using nicotine patches and gums to stay alert and boost cognitive function on shift.

This has driven me to research and write this blog to highlight the dangers of this practice and encourage these users to find alternative and much more healthy practices to be “alert” and support “cognitive function” on night shift.

If this is not you and you are aware of people in your workplace using nicotine for this purpose, or any purpose really, then pass this on to inform them.

Let’s look at nicotine, where it came from, why people may be using it and then the dangers of any nicotine consumption.

In the demanding world of night shift work, it's no surprise that some workers turn to substances like nicotine to stay alert. While nicotine might offer a short-lived boost in cognitive function, its long-term effects pose significant health risks. This blog unpacks the history, effects, and dangers of nicotine use, particularly for shift workers, and explores safer alternatives for maintaining mental sharpness.

History of Nicotine

Nicotine, derived from the Nicotiana species, has a storied history. Originally used in religious rituals and for medicinal purposes by Indigenous peoples in South America, it was later commercialised by European colonists. Over time, tobacco use shifted from ritualistic to recreational, leading to the rise of an industry known for its targeted marketing practices, especially towards vulnerable communities.

How Nicotine Works

Nicotine impacts the brain by stimulating the release of endorphins and dopamine, leading to temporary feelings of well-being and relaxation. This fleeting reward prompts repeated use, establishing a cycle of dependency. Although nicotine can enhance concentration and memory in the short term, these effects are brief and often followed by a crash, leaving users craving more.

The Hidden Costs of Nicotine Use

While the initial cognitive boost may seem appealing, especially during a gruelling night shift, the broader side effects of nicotine are far from benign:

• Central Nervous System: Can cause dizziness, headaches, and disrupt sleep patterns.

• Cardiovascular System: Increases heart rate, blood pressure, and clotting risks.

• Respiratory System: Heightens the risk of chronic obstructive pulmonary disease (COPD) and other respiratory issues.

• Gastrointestinal System: Leads to nausea, ulcers, and indigestion.

Nicotine and Shift Workers: A Dangerous Duo

The appeal of nicotine among shift workers lies in its temporary cognitive enhancement, but this comes at a steep cost. Shift work already predisposes individuals to cardiovascular and metabolic issues due to circadian misalignment. Adding nicotine to the mix exacerbates these risks, potentially leading to serious health conditions like heart disease and stroke.

The Slippery Slope of Nicotine Dependence

Nicotine dependence can develop rapidly, making it difficult to quit without experiencing withdrawal symptoms such as irritability, anxiety, and concentration issues. This dependence cycle not only compromises health but can also disrupt the very cognitive functions shift workers seek to enhance.

Quitting Nicotine: Pathways to Freedom

For those looking to break free from nicotine dependence, several options are available.    

It is best to start with a conversation with your medical practitioner and go from there.

Safer Alternatives for Cognitive Enhancement

Instead of turning to nicotine, shift workers can adopt healthier strategies to maintain cognitive function:

• Proper Sleep Hygiene: Prioritise sleep and create a conducive sleep environment.

• Nutrition: Fuel your brain with a balanced diet rich in omega-3 fatty acids, antioxidants, and hydration.

• Light Exposure: Maximise exposure to natural light during the day and minimise blue light at night to support your circadian rhythm.

• Physical Activity: Regular exercise improves blood flow to the brain, enhancing cognitive function.

Summary

Nicotine might offer a temporary mental boost, but its long-term health risks far outweigh the benefits. Shift workers, who already face unique health challenges, should be especially cautious. By focusing on sustainable and healthier alternatives, it’s possible to stay sharp and thrive in a demanding work environment. 

Come on, Nicotine, really?

Let’s ditch the nicotine and embrace strategies that truly support long-term well-being.

About Roger Sutherland

As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges of shift work sleep disorder, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.

Note:

• I also run Nutrition, Health & Wellbeing Seminars for shift working environments.