Tips for shift workers

Take a look at the top tips below to help you maintain a healthy a healthy lifestyle whilst working shifts.

• Establish routines. It may sound obvious; it is important to establish regular routines which fit in with your working pattern this will help your body adapt to working shifts. This includes eating at regular times, going to bed and getting up at the same time each day (when possible) and finding the time to exercise.  Review your schedule and plan how to establish your routines.
• Get some exercise. If you are feeling tired it can be tempting to skip exercise, in the long run this will only drain your energy levels. Try to incorporate some exercise into your weekly routine and aim to be physically active for around 30 minutes a day. It will have a positive impact on many areas of your life, it will help with your sleep and your energy levels.
• Make the most of daylight hours Working nights can result in limited exposure to daylight therefore it is important to maximise the time before and after your shift begins. Try to get as much fresh air and daylight as possible by going for a short walk before or after your shift. If possible, cycle or walk to work.
• Drink plenty of water. Due to the slowing down of the body functions and low temperatures at night, the level of fluid intake for people working night shifts is often lower than those working during daylight hours. Make sure you maintain a regular intake of fluids during a shift will help to prevent mild dehydration from occurring.
• Eat a well-balanced diet. Shift patterns can make it challenging to regularly eat healthy meals. Try to get into good eating habits: eat plenty of fruit and vegetables and choose lean cuts of meat where possible. Try to take healthy meals and snacks to work with you so that you are not as easily tempted by unhealthy “quick fixes” during a shift. 
• Get some quality sleep. Quality sleep is vital for positive wellbeing. It can be difficult to achieve when working shifts. If you work night shifts, try creating a nighttime environment at home by purchasing some dark curtains or a sleeping mask. Ear plugs can also be beneficial. If you share your household with others, ask for their consideration during the hours when you will be asleep.
• Make time to socialise. Having a different working pattern to friends and family can make it a challenge to spend quality time together;  however, spending time with loved ones can help to improve your mood. Make the effort to plan regular social activities and then stick to the plan as much as is possible.