While most people are asleep, others are keeping factories running, caring for patients and maintaining the services that others rely on during the day. For some, working shifts can offer flexibility and the opportunity to earn more. For others, particularly those working rotating or night shifts, it can be a demanding way to make a living.
Our bodies are not naturally designed to sleep during the day and work through the night. The human body follows a 24 hour biological cycle known as the circadian rhythm, which helps regulate sleep, alertness, body temperature and hormone production. Shift work can disrupt this rhythm, particularly when workers regularly move between day and night patterns.
What is shift work and why does it matter?
Shift work generally refers to when employees work outside the traditional daytime working pattern. This might involve early starts, overnight work or rotating between different shifts. In industries like manufacturing or logistics, shift patterns are often essential to keep operations running.
The problem comes when working hours repeatedly conflict with the body’s natural sleep-wake cycle. Night workers might need to sleep at precisely the time when daylight and household activity are encouraging the brain to stay awake. Early morning workers can face a different problem, with alarms ringing before the body has had enough time to complete its normal sleep cycle.
Persistent disruption to sleep and circadian rhythms can severely effect cardiovascular health, metabolic health and mental wellbeing. There is also a more immediate concern, fatigue can make it harder to remain attentive and can increase the likelihood of mistakes and accidents in the workplace.
Why does shift work affect sleep?
Sleep is probably the biggest challenge for shift workers. After a night shift, the body could still be producing signals that encourage wakefulness even though you are trying to go to bed. Daylight can make this more difficult, while traffic, neighbours, children and household noise can interrupt sleep.
There is also a tendency to underestimate how important sleep is when working shifts. Someone may finish a night shift and decide to stay awake for several hours to deal with errands before going to bed. The problem is that this gradually reduces the amount of sleep available and can leave you starting the next shift already tired.
Quality of sleep can matter just as much as the number of hours. Daytime sleep is often lighter and more easily disturbed, which means that eight hours in bed does not necessarily feel like eight hours of restorative sleep.
Building a better sleep routine
A consistent sleep routine can make shift work considerably easier. Where possible, try to give your body a predictable pattern, particularly when you know that you have several consecutive shifts. Going to bed and waking at roughly similar times during a run of shifts can help your body adjust.
Your bedroom should be treated as a place for sleep rather than an extension of the daytime world. Keeping the room dark, quiet and cool can help. Blackout curtains or an eye mask can be useful for daytime sleeping, while earplugs or white noise may reduce interruptions from outside.
Caffeine also deserves some thought. Coffee and energy drinks can be useful when you’re struggling to stay awake, but consuming caffeine too close to bedtime can make it harder to fall asleep. Alcohol is not a reliable solution either. Although it can make you feel sleepy initially, it can interfere with the quality of your sleep.
Moving between changing shifts
Rotating shifts present another challenge because the body has to repeatedly adjust. Moving from days to nights and then back again can leave workers feeling as though they are permanently out of sync.
If you know that your shift pattern is changing, gradually adjusting your sleep and waking times can make the transition easier. Moving your bedtime and wake up time in smaller increments before a new shift pattern begins can give the body more opportunity to adapt. Light can also influence the body clock. Exposure to bright light can promote alertness, while keeping your environment darker when preparing for sleep can help signal that it is time to wind down.
Workers should take care when travelling home after a night shift, however, particularly if they are extremely tired. Fatigue can affect driving ability, and getting home safely should always take priority.
Shift work, indigestion and eating habits
The stomach suffers when normal meal times are out of sync. Eating a large meal in the middle of the night, relying heavily on processed food or eating quickly during short breaks can contribute to indigestion, heartburn, bloating and discomfort.
The answer is not necessarily to avoid eating during a shift. Instead, think about when and what you are eating. Smaller meals and lighter snacks may be easier to tolerate during the night than a large heavy meal. Drinking enough water is important too, while reducing foods that you know trigger heartburn or indigestion can help.
Simple measures such as eating slowly, avoiding lying down immediately after eating and allowing time between a substantial meal and bedtime may also reduce symptoms. If indigestion is persistent, severe or accompanied by other worrying symptoms, it should not be simply blamed on shift work. Speak to a healthcare professional for appropriate advice.
Finding time for family and friends
There is another side to shift work that is sometimes overlooked. Working nights while everyone else is awake, or working weekends while friends and family are off, can make maintaining relationships more difficult. It can be frustrating to miss birthdays, social events or family activities because of work. Tiredness can make the situation worse because even when you are technically free, you may not have the energy to socialise.
Communication can make a difference. Let the people around you know when you are working and when you are sleeping so that they understand why you might not be available. Planning important family time in advance can also help. Even a short period of uninterrupted time together can be valuable when your schedules rarely align.
Staying physically healthy while working shifts
When you’re tired, the sofa can look considerably more attractive than the gym. But regular physical activity can support sleep, cardiovascular health and mental wellbeing. The answer does not have to be an intensive exercise programme. Walking, cycling or simply staying active throughout the day can contribute to better physical health. The most useful activity is often the one you can realistically maintain alongside your shift pattern.
Nutrition matters too. Shift workers often find themselves relying on vending machines, takeaways and sugary snacks because they are convenient during unsociable hours. Preparing food before a shift can make healthier choices easier when energy levels are low.
The importance of listening to your body
There is no perfect routine for every shift worker. Someone working permanent nights might develop a very different routine from someone rotating between early, late and night shifts. What matters is recognising the warning signs and taking them seriously. Persistent exhaustion, difficulty sleeping, changes in mood, ongoing digestive problems or trouble concentrating should not simply be accepted as part of the job.
Taking shift work and wellbeing seriously
Shift work is unlikely to disappear. Modern industries depend on people working through the night and at weekends, and for many workers it provides a valuable source of employment and flexibility. The challenge is making sure that the demands of the job do not come at the expense of health. Good sleep should be treated as a priority rather than something squeezed into whatever time remains after work. Eating sensibly, staying active, protecting relationships and allowing the body enough time to recover ensure workers can protect their wellbeing while continuing to do the jobs that keep businesses and essential services moving.