Shift Work

Find your Rhythm

Keeping in sync

Many people, from factory workers and lorry drivers to cleaners, have irregular working hours. They keep things ticking over while everyone else is asleep. But working against your natural circadian rhythm can affect both physical and mental health. Resilience helps us cope with this – and it can be developed.

In shift systems, you’re often expected to perform when your body would normally be slowing down. At the same time, it’s important that you rest when others are just getting started for the day. Maintaining both physical and mental balance is key to staying healthy. It helps to be aware of stress and to understand your own needs here.

Take care of yourself: Take intentional time for breaks and rest, spend time with family or friends or enjoy a walk outdoors. If switching off after work is difficult, small daily rituals can help – a warm drink of milk before bed, a quick walk around the block or a relaxation exercise. Whatever works for you.

Take care of yourself: Take intentional time for breaks and rest, spend time with family or friends or enjoy a walk outdoors.

Good recovery between shifts

Whether it’s an early, late, or night shift, working unusual hours is no easy feat. Shift work means making adjustments all the time, which can even spill over into your personal life. At the same time, this flexibility has its perks too: free time during the day for running errands without queues, doctor’s appointments, administrative tasks or enjoying a quiet coffee away from the hustle and bustle.

In fact, being positive about shift work can actually make it easier to manage the physical and mental strains. Plan your free time alongside your shift schedule for the coming weeks. What tasks can you best handle on which days? Who can you meet and when? When will you have the energy for a day out, a short bike ride or a run in the park?

The important thing is that thinking about your next shift doesn’t take over your day. With good planning, sleep and rest can have their place alongside errands and spending time with family and friends. Around seven hours of sleep are needed for physical recovery. Sleep can also be split into several phases, but the main sleep period should last at least four hours.

Relaxed sleep

Ever feel exhausted but still can’t sleep, or wake up repeatedly through the night? Shift work can throw your body’s natural clock out of sync. Worrying about sleeping in or not having enough energy for the next shift adds even more pressure. Techniques that promote sleep can help you relax and unwind.

Try to stick to your normal sleep rhythm, for example by having multiple sleep phases. A power nap right your next shift can give you an extra boost.
Start your bedtime routine with consistent rituals: a warm shower, a cup of hot milk or tea, relaxing music or a good book.
If you’re worried about sleeping in, set two or three alarms a few minutes apart.
Practising relaxation and breathing exercises helps calm racing thoughts and promotes restful sleep.

Have you been severely restricted by psychological stress for several weeks? This may indicate an illness. Please do not hesitate to seek professional help. You are not alone!

Finding rhythm together

Social connections are especially important for strengthening our mental resilience. Being in touch with people we trust provides stability, reassurance, and confidence and helps us stay positive. Knowing you can count on others makes it easier to face challenges.

However, irregular working hours can make maintaining close connections difficult, sometimes resulting in you feeling left out. The good news is: even small shared activities and open conversations about wishes and needs bring people closer. Taking part in club activities or spending time with colleagues can also help you feel part of a group – as long as it suits your personal rhythm.