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Night Worker Health Checks

Staying healthy in body and mind while working on night shifts.

Working night shifts can be challenging for both physical and mental health, as well as for maintaining relationships. However, with the right strategies and mindset, night shift workers in Ireland can thrive in their personal and professional lives. Here are some comprehensive tips to help night shift workers stay healthy and maintain strong connections with loved ones:

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Prioritise Sleep and Circadian Rhythm
  • Establish a consistent sleep schedule: Try to sleep at the same time every day, even on days off. This helps regulate your body's internal clock[1].

  • Create an optimal sleep environment: Use blackout curtains, eye masks, and earplugs to block out light and noise. Keep your bedroom cool and comfortable[1].

  • Avoid blue light before bedtime: Limit exposure to screens and use blue light filtering apps or glasses if necessary[2].

  • Consider light therapy: Use bright light exposure at the beginning of your shift to help reset your body clock[2].

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Manage Mental Health
  • Practice stress-reduction techniques: Incorporate meditation, deep breathing exercises, or yoga into your routine[2].

  • Seek social support: Connect with other night shift workers who understand your challenges[3].

  • Maintain hobbies and interests: Engage in activities you enjoy during your off-hours to promote mental well-being[1].

  • Consider professional help: If you're struggling with mental health issues, don't hesitate to seek support from a therapist or counselor[1].

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Maintaining Relationships
  • Communicate clearly: Be upfront with friends and family about your availability and schedule. Set clear expectations to avoid misunderstandings[3].

  • Plan ahead: Use a shared calendar to coordinate family events and social activities. Look ahead and mark important dates to ensure you can participate[3].

  • Create rituals and routines: Establish special traditions or activities that fit your unique schedule, such as family breakfasts after your shift or regular video calls during breaks[3].

  • Be present during quality time: When you do have time with loved ones, focus on meaningful interactions and create lasting memories[3].

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Lifestyle Adjustments
  • Manage light exposure: Get some sunlight after your shift to help regulate your circadian rhythm and vitamin D levels[8].

  • Be cautious with alcohol: Avoid alcohol before sleep, as it can disrupt sleep quality[7].

  • Practice good sleep hygiene: Develop a relaxing pre-sleep routine to signal to your body that it's time to rest[17].

  • Stay socially active: Make an effort to maintain friendships and participate in social activities during your off time[3].

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Maintain Physical Health
  • Exercise regularly: Aim to exercise before your shift rather than after. This can provide an energy boost and help shift your body clock[2][3].

  • Stay hydrated: Drink plenty of water throughout your shift to maintain alertness and support bodily functions. Aim for at least 2 litres per day[7].

  • Eat nutritious meals: Prepare healthy meals in advance and avoid relying on vending machines or fast food. Include protein-rich foods and leafy greens in your diet[2][7].

  • Moderate caffeine intake: Use caffeine strategically at the beginning of your shift, but avoid it towards the end to prevent sleep disruption[3][7].

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Managing Medical Conditions
  • Consult with healthcare providers: Discuss your shift work schedule with your doctor, especially if you have chronic conditions[1].

  • Schedule regular health check-ups: Take advantage of health assessments offered to night workers[1].

  • Monitor and manage symptoms: Pay attention to how shift work affects your existing health conditions and work with your healthcare team to adjust treatment plans if necessary[1].

  • Be proactive about preventive care: Stay up-to-date with screenings and vaccinations to maintain overall health[4].

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Workplace Strategies
  • Cluster night shifts together: This can help establish a more consistent routine and allow for longer periods of normal daytime activities[1].

  • Take regular breaks: Use short breaks during your shift to move around, stretch, or engage in brief social interactions with coworkers[1].

  • Optimize your work environment: Ensure your workspace is well-lit and comfortable to promote alertness and productivity[15].

  • Advocate for yourself: Discuss flexible scheduling options with your employer if possible, and be aware of your rights as a night worker in Ireland[1].

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By implementing these strategies, night shift workers in Ireland can better manage their health, relationships, and overall well-being. Remember that everyone is different, so it may take some experimentation to find the right balance that works for you. Be patient with yourself and don't hesitate to seek support when needed.

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References
[1] https://healthservice.hse.ie/staff/health-and-safety/night-and-shift-workers/
[2] https://igennus.com/blogs/articles/9-health-tips-for-night-shift-workers
[3] https://www.clarityrecruitment.ie/blog/tips-for-surviving-the-night-shift
[4] https://accesshealthcare.ie/blog/supporting-the-health-and-wellness-of-healthcare-shift-workers/
[5] https://www.hse.gov.uk/humanfactors/topics/shift-workers.htm
[6] https://www.bbc.co.uk/programmes/articles/4DZ3Qrnxq065Hwbk5r3dSVJ/how-can-i-stay-healthy-when-i-work-shifts
[7] https://croi.ie/eating-well-shift-worker-tips/
[8] https://superwellness.co.uk/staying-healthy-on-night-shift/
[9] https://anaesthetists.org/Home/Wellbeing-support/Fatigue/Tips-for-night-shifts

[10] https://www.brighthr.com/ie/articles/shifts-and-rotas/night-shift-work/[11] https://www.evergreen-life.co.uk/health-wellbeing-library/how-to-work-night-shifts-and-stay-healthy/[12] https://healthyworkplace.ie/resources/health-and-safety-authority-night-and-shift-work/[13] https://www.bda.uk.com/resource/nutrition-shift-work.html[14] https://kcr.ie/tips-and-tricks-for-the-night-shift/[15] https://www.tims.nhs.uk/wp-content/uploads/2023/03/Night-shift-and-sleep-tips.pdf[16] https://www.cseas.per.gov.ie/wp-content/uploads/CSEAS-Self-Care-When-Shift-Working.pdf[17] https://www.nutrition.org.uk/media/gaklfhx0/shift-workers.pdf[18] https://irishheart.ie/wp-content/uploads/2021/10/IHF-Nutrition-Tips-for-Shift-Workers.pdf[19] https://medcourse.co.uk/career/top-10-tips-for-surviving-the-night-shift/[20] https://www.hsa.ie/eng/publications_and_forms/publications/occupational_health/night%20and%20shift%20work%202012.html

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