How to support your health and wellbeing while working shifts

Shift work has its own set of implications for the health and well-being of those who work around the clock. This not only affects those who work through the night but also those who start work both late and early and who may be on fixed or rotating shifts.

It is well evidenced that shift work can negatively impact an individual’s physical, mental and emotional wellbeing and it is linked to an increased risk of sleep disorders, cardiovascular disease, depression and anxiety, obesity, type 2 diabetes and high blood pressure.

So, what is the link between shift work and health?

The body has its own internal clock, called the circadian rhythm. It is our natural programming that sets us to be awake during the day and asleep at night. Shift work causes a mismatch between this clock and our external environment.  

Working at night or on early and late shift patterns means we are fighting against these natural rhythms, which can ultimately lead to sleep deprivation and fatigue.

Several hormones, including those that regulate hunger, fluctuate according to this clock as do lots of the bodies processes – like how it handles sugar. When these hormone patterns are disrupted it has a knock-on effect on metabolic function which impacts health. 

In addition, poor sleep and unsocial hours can make lifestyle choices less supportive because tiredness makes it more likely to choose easier fast food and ready-meal options, and the energy and motivation to exercise is non-existent.  

Not only is physical well-being affected; mental well-being may also need support. Logistically, shift workers miss out on socialising with friends and family, and special occasions are often skipped due to working patterns. This can lead to some experiencing feelings of social isolation.   

Physiologically, poor-quality sleep and the stress it places on the body can impact our production of neurotransmitters. These are chemical messengers that support the nervous system—think serotonin (happy hormone) and dopamine (reward hormone)—and they can significantly impact mood, anxiety, and how we cope with stress.

Unfortunately, access to healthcare can also be challenging due to the nature of working hours, so health niggles can be pushed to the bottom of the priority list. 

But all is not lost…

Here are some simple tips to support your wellbeing when you’re working against your own clock

Food timing is key:

• It’s best to maintain a similar eating pattern to the one followed on day shifts.  If working nights, try to eat your main meal before you go to work and have breakfast when you get home. If your shift ends late, eating your last meal during your break at work is best, rather than when you get home.  

Opt for nutrient-rich meals

• Try to plan and prep food at home rather than rely on ready meals and fast foods, which are ultra-processed and nutrient-poor. Batch-cooking once a week will make this much easier to achieve. 
• Meals should balance protein, healthy fats, and complex carbohydrates to sustain energy levels.
• Snack wisely – try to avoid sugary pick-me-ups that impact blood sugars, causing brain fog and energy crashes and increased appetite.

Carve out a consistent sleep routine

• This can feel tricky when you’re working against the clock but it is still important to aim for 7-9 hours of sleep.  If sleep is difficult when you get home,  prioritise rest.
• Support sleep by minimising exposure to light when you come off shift. Melatonin, the hormone responsible for sleepiness naturally increases in the dark. Avoiding screens that can disrupt its production and wearing dark glasses on the way home can really help. 
• Making sure your sleep environment is optimal is also key, black out blinds, ear plugs and eye masks are all helpful tools.

Hydration

• Remember to stay hydrated by drinking at least 2 litres of water during your waking hours. Dehydration can affect your energy levels, focus, and mood.
• However tempting, it is best to avoid energy drinks and excessive caffeine where possible. They can negatively impact your sleep, creating a cycle of reliance on them.  

Remember to move

• If your job is mainly sedentary, remember to make time to move during your shifts. Physical activity is a natural mood and energy booster and supports your immune system, too.   
• Have desk breaks by taking short walks, making time to stretch, or doing a set of squats while the kettle boils—these will all add up!

Stress Reduction

• Stress management techniques are incredibly important as they significantly impact health and wellbeing.   
• Mindfulness, meditation, breathing exercises, yoga and journaling are great options, but they may not be for everyone. Find what helps you unwind and prioritise your self-care.   

How to take that first step?

If this all feels like too much because of how hectic life is already when on shift patterns, I can appreciate that. 

Just choose one new thing to implement at a pace you feel comfortable with.  

1. Do you want to knock the midnight sugar hits on the head? Start by having a sustaining dinner before you leave home – include plenty of whole foods, protein (lean meats, poultry, fish, lentils, beans) and non-starchy vegetables. 
2. Don’t be afraid of the healthy fats to keep your blood sugars stable and your appetite in check.
3. Try to avoid white carbs such as pasta, rice and bread as they will send you on a blood sugar rollercoaster, a one-way street to cravings and crashes. If you don’t know where to start – we’ve got you covered in our new ebook, which you can download here.   
4. Or perhaps you want to try Boncharge’s blue light-blocking glasses as an easy first step to improving your sleep—you can find a discount code for that here.
5. If you know you need to move more but don’t know where to begin, check out That Blood Sugar Walking Guide for inspiration here.

Wherever you choose to start, remember that small changes done consistently can produce big results; the better you feel, the easier you will find it to try out more things! 

But if you don’t feel like you want to go it alone and would like extra accountability and support then book a call with one of the team here to learn how we can help you reach your health goals.