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Night shifts and sleep: How to protect your health when you work against the clock
Working night shifts doesn’t just affect when you sleep; it affects how well you sleep, eat, think, and recover. Over time, disrupted sleep patterns can raise you risk of chronic conditions such as type 2 diabetes, heart disease, stroke, obesity, and kidney disease. They also impact mood, memory, energy, and decision-making.
If you’re looking to prioritise your health, learning to manage both your daytime rest and nighttime demands is key. The strategies below offer simple, evidence-informed ways to reduce sleep debt, protect your health, and work more sustainably.
Getting ready: Set yourself up for a better night shift
Protect your core sleep routine: The quality of your daytime sleep depends partly on the quality of your usual sleep. Stick to a regular bedtime, keep your room cool, dark, and quiet, and limit screen time before bed.
Bank some rest before your first night: Have a long lie-in the morning before your shift, and take a 1 to 2 hour nap in the late afternoon. Your body is naturally more ready to sleep at this time.
Create a sleep-friendly space: Use blackout curtains or an eye mask, reduce noise with earplugs or a fan, and let others know when you’ll be sleeping.
Lower stress before you leave for work: Use a short ritual like stretching, breathing exercises, or calming music to help your body shift gears. This sets a more grounded tone for the shift ahead.
Staying steady: Managing energy and focus during the shift
Time your caffeine smartly: Use caffeine early in the shift or just before a short nap. Avoid it in the last 4 to 6 hours as it can interfere with your post-shift sleep.
Eat to support energy, not fight fatigue: Have a full meal before your shift, a balanced ‘lunch’ halfway through, and a light snack before bed if needed. Avoid heavy, greasy foods late at night.
Take short naps when possible: If breaks allow, a 15 to 20 minute nap can improve alertness and mood. Keep it short to avoid grogginess, and nap before you’re exhausted.
Use light to stay alert: Keep your work area well-lit. Exposure to bright light, even artificial, can boost mental performance and reduce drowsiness.
Stay mentally stimulated: During natural dips in alertness, especially between 3 and 5 am, try music, a light conversation, or a quick brain puzzle. These can lift energy better than sugar or more coffee.
Winding down: How to rest, recover, and rebalance
Get home safely: if you feel too tired to drive, don’t. Use public transport, share a lift, or nap at work if needed. Fatigue impairs driving as much as alcohol.
Block out the morning light: Light sends ‘wake up’ signals to your brain. If safe, wear sunglasses on the way home and avoid bright screens before bed.
Stick to a wind-down routine: Do something soothing before sleep, such as a warm shower, quiet music, or deep breathing, to cue your body it’s time to rest.
Prioritise daytime sleep: Go to bed soon after arriving home. The longer you delay, the harder it can be to fall asleep. Make your space quiet and dark, and silence notifications.
Avoid long naps on days off: Instead of crashing for hours, aim to return to a steady 7 to 9-hour sleep schedule. This helps reset your rhythm and reduce future fatigue.
Final thoughts
Night work is demanding, but your body and mind can adapt when you support them well. Small, consistent changes can protect your health, improve your energy, and make night shifts more manageable. You’re not just surviving the night; you’re investing in your long-term wellbeing.
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