Shift work – nights, rotating shifts, very early mornings – disrupts the body’s natural rhythms. It can affect sleep, digestion, mood and long-term health. While you may not be able to change your schedule, small habits can reduce the strain.
Protect your sleep as much as possible. Create a dark, quiet room with curtains or eye masks and reduce noise with earplugs or white noise. Keep a regular “sleep window” after shifts, even if it’s daytime, so your body expects rest.
Plan meals thoughtfully. Heavy, greasy food in the middle of the night can upset digestion; lighter but balanced meals often work better. Stay hydrated, but avoid too much caffeine towards the end of your shift, so sleep comes easier.
Try to get some daylight exposure each day, even if it’s after waking up from a daytime sleep. This helps mood and anchors your body clock in some way. Gentle exercise on off days supports energy and stress management.
Most importantly, be kind to yourself. Shift work is genuinely demanding. Prioritising rest, nutrition and movement is not selfish; it’s essential self-care.