Health Tips for Shift Workers

Numerous studies have shown that working shifts, particularly night shifts, can negatively impact health and wellbeing. How an individual copes with this routine depends on factors like age, fitness, lifestyle and general health.

If your job involves shift work or nights, you may need to change your habits or adjust your behaviours to stay as healthy as possible and mitigate some of the effects of working shifts.

How does shift work affect your health, and what can you do about it?

Working shifts forces you out of a typical routine, so you may be unable to eat meals at standard meal times, sleep during the night, or see as much of your friends and family as you’d like. Let’s look at some common issues and what to do about them.

  Diet

Lack of structured mealtimes can make reaching for ready meals or unhealthy snacks tempting, and shift workers may experience weight gain as a result.

• Always plan ahead so you have healthy and nutritious food to hand when you sit down to eat. If you go to work unprepared, you’ll be more likely to eat whatever’s quick and easy, and that’s often something from a vending machine, canteen or local takeaway.
• Batch cooking on your days off can help you build up a stock of home-cooked meals you can reheat in the microwave at work or home.
• Your energy levels can fluctuate when you work shifts. Avoid using sugar and caffeine for bursts of energy, as they then lead to crashes. Instead, try to eat slow-release carbohydrates to sustain your energy for longer. Lentils, brown rice, green vegetables and nuts are all examples of slow-release carbs that will keep you fuller for longer and maintain stable blood sugar levels.

  Sleep

Shift work often disrupts sleeping patterns, and night shifts obviously prevent you from sleeping at night at all. Sleep is vital for physical and mental wellbeing, so prioritise getting enough sleep around your shifts.

• Aim for the recommended minimum of 8 hours of sleep, even if they are at irregular hours.
• Find a routine that works for you, for example, going to sleep as soon as you get home or taking an hour or two to unwind first.
• Let people around you know you’re going to bed so you can sleep uninterrupted if possible.
• Sleep in your bed rather than napping on a sofa or chair.
• Be flexible and listen to your body; there might be times when you have to cancel plans if you know you need to rest or sleep.

  Socialising and Relationships

You may find it difficult to see your friends and family as much as you’d like when you are in a different routine from them, but it’s important you stay connected with the people in your life to avoid feeling isolated or lonely.

• Maintaining relationships is vital for good mental health, so it’s worth putting in the effort.
• Let people know when your days off are coming up so you can make plans in advance.
• Make sure you leave time to rest; don’t over-commit to social engagements and burn yourself out trying to do it all.
• Explain to people that it may be hard to see them as much as you or they’d like when you’re working shifts.

  Mental Health

Working shifts can affect your mood, as you may feel tired, irritable and sometimes even lonely if you are in a very different daily routine from your friends and family. If you don’t make an effort to keep these issues at bay, they can build up to have a more significant impact on your mental health.

• Make time for self care and keep up with personal grooming, like getting your hair cut.
• Try to maintain hobbies – you may find that organised groups can be flexible if they know you work shifts. Alternatively, look for hobbies that you can do around your shifts.
• Exercise regularly. You could tie this in with socialising by joining a local group or class.
• Talk to friends and family if you’re feeling low in mood.
• Consider seeing your GP or a counsellor for support.

  Driving

Driving home when you’re tired after an evening or night shift can increase the risk of an accident.

• Consider using public transport if possible.
• If you feel too tired, don’t risk it – get a taxi or ask someone for a lift.
• Drive with your windows down, or air-con switched on. You may become more sleepy if your car is too warm and comfortable.

Shift work can affect physical and mental health, but you can take measures to mitigate the impact. Making an effort to eat a nutritious diet, get enough good quality sleep and maintain close relationships can all help improve your health and wellness.