Standing strong in shift work

Early shift, late shift, night shift – shift work can take its toll on your body and mind. Irregular sleeping hours, changing eating habits and the challenge of balancing work, family and leisure time often cause stress. In order to remain productive in the long term and actively shape your professional life, it is crucial to develop healthy routines and strengthen your resilience.

In this article, you will learn how to protect your health, reduce stress and maintain your performance in the long term when working shifts.

1. Sleep while working shifts – find your rhythm

Probably the biggest sticking point in shift work is sleep. Those who constantly have to adjust their internal clock quickly suffer from fatigue, concentration problems and declining motivation.

Tips for restful sleep:

• Consistently darken your bedroom – roller blinds or sleep masks help you find peace and quiet even during the day.

• Stick to fixed bedtimes and wake-up times, as far as your work schedule allows. This will stabilise your sleep rhythm.

• Avoid caffeine, nicotine or heavy meals before going to bed. A light snack or a soothing tea are more suitable.

• Take short power naps of 20 to 30 minutes to recharge your batteries in between.

2. Nutrition: energy for long shifts

Irregular meals and night-time snacking are part of everyday life for many shift workers – and this can put strain on the stomach and circulation. A balanced diet not only increases your well-being, but also supports your long-term professional success.

How to stay strong while working shifts:

• Plan your meals in advance. Light, balanced meals with vegetables, whole grains and protein provide long-lasting energy.

• Avoid heavy fast food during night shifts – it makes you tired and impairs digestion.

• Reach for healthy snacks such as nuts, fruit or yoghurt when you feel peckish.

• Make sure you drink enough fluids, preferably water or unsweetened tea.

3. Rituals for relaxation and mental balance

Fixed routines help to stabilise the body and mind, especially when working irregular hours. They create structure where the shift schedule is constantly changing.

• Relaxation rituals: Breathing exercises, meditation or light stretching after work make it easier to transition into the rest phase.

• Incorporate exercise: Regular exercise not only improves fitness, but also strengthens the psyche – ideally a few hours before bedtime.

• Take short breaks: Treat yourself to short breaks in your everyday life, for example a walk or a conscious coffee break without your mobile phone.

4. Social stress: family, friends and leisure time in shift work

An often underestimated aspect of shift work is its impact on social life. While others have time in the evenings or at weekends, you may be on duty. This can be stressful – but with good planning, conflicts can be avoided.

How to stay balanced:

• Agree on fixed times for family and friends, even if these are not in the traditional evenings or weekends.

• Communicate openly with those around you about your shift schedule so that meetings can be better coordinated.

• Make conscious use of free mornings or afternoons for activities that are good for you – quality is key, not quantity.

Conclusion: Stay strong in shift work with structure and routines

Shift work brings many challenges – but with the right strategies for sleep, nutrition, relaxation and social balance, you can stay healthy and productive in the long term. The key is to develop routines that suit your rhythm and to plan conscious breaks.

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