Shift work is a common feature of modern society, offering round-the-clock productivity. It’s great for keeping things running smoothly, but working these types of patterns can disrupt our health, especially by throwing off our internal body clock, also known as the circadian rhythm.
Our circadian rhythm is our body’s internal physiological clock that regulates cycles of alertness and sleepiness by responding to light changes in our environment.
When our body clock gets out of sync, it can lead to sleep disturbances, reduced alertness, anxiety, depression and even an increased risk of developing health issues such as cardiovascular disease, diabetes and potentially some types of cancer.
Understanding and tackling these issues head-on is crucial. Below are some effective ways to take better care of your health during shift work.
Prioritise good quality sleep
This is a cornerstone in managing the effects of shift work. Try to avoid things such as caffeine, alcohol, heavy meals and strenuous exercise before going to sleep as this can disrupt it.
Maintaining the usual practices of good sleep hygiene still applies, but you should also consider additional measures, such as maintaining a consistent sleep/wake schedule, minimising light and sound while you sleep, and discussing your sleep requirements with those you live with. Blinds, ear plugs and an eye mask can all help!
Try to eat a healthy and nutritious diet
Nutrition is key for maintaining energy levels and this is particularly important for shift workers. Regular light meals are less likely to make you feel drowsy, and staying hydrated before and during work will help to boost your alertness.
Try to swap sugary and non-fibre carbohydrates for healthier options that will give you more energy – such as vegetables, pulses, grains, lean meat, fish, dairy, fruit and wholemeal bread. Having some form of protein, healthy fats, fibre, and carbohydrates as part of every meal will help you feel fuller for longer. It will also help to avoid sugar peaks and crashes, keeping food cravings at bay!
Another thing to be wary of is high-fat foods in vending machines or at fast-food vendors. Anything that is bought while out will likely be highly processed, fried, or high in sugar, fat, or salt. There are also things such as time constraints, location, and cost that may impact what you buy while out. One way to get around this is to prepare your meals and snacks in advance. This can help you to have more control over what you eat, and even save you some money!
Here are some great insights from the British Nutrition Foundation.
Keep physically active
Physical exercise is known to promote better quality sleep, so keeping active is an essential strategy for shift workers. The usual guidelines of 150 minutes moderate activity a week apply – but as a shift worker, you may benefit from some specific strategies. For example, exercises classes or a 24 hour gym may be easier to fit around shift-patterns. Regular, shorter bursts of activity may also be easier to fit into your schedule, and will help to boost your enery levels. Another benefit it that physical activity promotes endorphins and releases tension – setting you up for a good mood throughout your shift.
Look after your mental wellbeing
According to the University of Manchester, night shift work can increase the risk of mental health issues, including mood disorder and sleep disorder. Changing shift patterns may also add to stress, and make it harder to spend time with family and friends, which could lead to feelings of loneliness.
The mental health charity Mind share guidance on managing mental health across day-to-day living. Try to adopt effective strategies for managing stress and sleep problems, and make time in your schedule to see others, relax and enjoy your personal hobbies and interests around your job. Also, don’t forget to take your breaks and holiday allowence, this supports your work-life balance, and allows you to return to work more focused and refreshed – supporting with productivity.
Stay connected
Shift work can lead to social isolation as workers struggle to align their schedules with those of their friends and family. Try to nurture connections with those around you by actively scheduling regular social activities around shift-patterns. If physically meeting up is difficult, make use of technology to catch-up online instead. Socially interacting with co-workers in particular who share similar working patterns can build a supportive network of people that understand the unique challenges you’re facing.
It can be tricky to manage, but here are some great strategies that may work for you.
Know when to reach out for help
The challenges of shift work are well recognised, so don’t hesitate to reach out for support if you ever feel that your physical or mental health is starting to suffer.
There are various ways you could reach out for support:
- You could speak with your line manager or HR team, who could signpost you to available support in-house, or even explore reasonable working adjustments.
- If you have an occupational health service in place, you may be able to be referred for support. If you are a categorised as a ‘night worker’ you may also be eligible for a night workers assessment through occupational health. This can help to identify whether night shifts are causing any risks to your health.
- If you have access to an employee assistance programme (EAP) you could try calling the helpline for support.
- You could also speak to your GP or try calling the NHS on 111. They’ll be able to focus in on any health issues as well as signpost you to local support services where appropriate.
Finally, don’t forget about the wealth of remote support available – especially for mental health challenges like anxiety and depression. The Sleep Charity, Anxiety UK, Shout, Crisis and The Samaritans all have text or telephone helplines where you can find instant help.
Further support
HSE – Tips for shift workers, from driving to ways to improve your alertness at work.
Harvard University – Getting restful sleep around shift work.
Diabetes.co.uk – Managing night shifts with diabetes.
Ref: WPW0286 This information was published February 2024.
