Night shifts aren’t for the faint of heart – they can disrupt your sleep, schedule, and overall health. But with a few smart strategies, you can stay healthy and energized during your shift and your time off. Prioritize your sleep. Sleep is one of the biggest hurdles for night shift workers. Poor-quality sleep can leave you feeling drained and increase your risk of health issues. “Night shift workers usually sleep less and get poorer-quality sleep than day shift workers,” says Sicley-Rogers. Spending as much time as possible in bed is critical to avoiding chronic sleep deprivation. Make exercise a priority. Exercise is essential to your wellness routine, especially as a night shift worker. “Even brief engagement in aerobic activities and stretching during your shift can be beneficial,” says Sicley-Rogers. “For example, stretching your head, neck, and shoulders for a few minutes has been shown to improve alertness and performance during surgery.” Transitioning to days off Switching from night shifts to days off can be tricky, but a consistent sleep schedule can help. “Whenever possible on workdays, sleep as soon as you get home and stay in bed as long as you can,” says Sicley-Rogers. “For example, on your days off, you may try to stay up until 3 or 4 a.m. and sleep until noon or 1 p.m. This gives you a consistent block of sleep every 24 hours.”
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Thursday, June 26, 2025