how much sleep...

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Sleep is also different from person to person. Most need 7-8 to function well. I need 8.5 LOL

The average recommendation is anywhere from 7 to 9 hrs a night ... it depends on your body. Unfortunately lifestyles don't always allow that much time for sleep .. I average 6 to 7 hrs a night ( on good days ).

And yes ... Lack of sleep makes your metabolism slower ... as well as your overall energy. I always suggest people google the topic .. there are a lot of good sources out there with plenty of facts !

Getting the proper amount of sleep is the most challenging part of working the night shift. According to a study published in 2009 by Dr. David Blask, a professor at the Tulane University School of Medicine, exposure to light at night can greatly reduce the amount of cancer-fighting melatonin that your body produces, reports the website NWJobs. He does say that third shift workers who are able to get at least eight hours of sleep in a room that is completely dark can restore the normal patterns of their bodies' circadian rhythm and melatonin production. To ensure you are getting proper sleep, keep the same sleeping patterns even on your off days. Also avoid consuming alcohol right before bed, as it will only serve to disrupt deep sleep patterns.

Working effective exercise routines into your daily schedule can be tough to do when you work the night shift. While some gyms are open 24 hours, having the motivation to work out when the rest of the world is going to bed can be challenging. To combat a lack of motivation, find an exercise partner who also works third shift to work out with you. You can then hold each other accountable and keep each other motivated toward your weight-loss goals. If a 24-hour gym isn't available where you live, try incorporating workout DVDs and outdoor jogging into your exercise regimen.

Found at
http://www.livestrong.com

I find this interesting because my hubs works nights sometimes and he gained the most weight when he started doing that kind of shift.

Found at: http://health.heraldtribune.com

Here’s the headline for you: Women have more trouble with this than men. It’s well known that steady night workers are more vulnerable to type 2 diabetes and obesity, but new research strongly indicates both also are true for women who work even a few rotating night shifts. That’s you. Just three nights a month ups your risk of type 2 diabetes some. Do that for 10 years, which it sounds like you have, and the risk jumps 40 percent, versus women who do little/no shift work. Women who do rotating shifts are also more likely to smoke, much more likely to get injured on the job (sleepiness does that), and are prone to stomachaches and irritable bowel syndrome.

Why? Canadian researchers suspect that because women often handle more child-care and household chores, they have a harder time with fluctuating sleep schedules.

Probably the most important goals for you (and your husband) are to get seven to eight consecutive hours of sleep each day, no matter what, and to exercise every day, even if you’re beat. Both are critical for your health, and both help keep your energy up and weight down. Yet the hardest part of shift work can be falling asleep at dawn. Some tips:

•Avoid caffeine in the second half of your shift.

•If it’s bright outside when you head home, wear dark sunglasses door to door so sunlight can’t activate your internal “wake up” clock.

•When you get home, have at most a light snack, so digestion won’t keep you awake, relax a bit (avoid electronics; they’re stimulating), then go to bed and get a good day’s sleep.