Tired All the Time? A Shift Worker’s Guide to Managing Burnout
Working shifts, especially long or night shifts, can feel like running a marathon on repeat. It’s tough on the body and mind, but with the right approach, you can stay sharp, energised, and avoid burnout. Here’s how to take charge of your well-being while working shifts.
Smart Strategies for Managing Fatigue
Treat sleep like your superpower: Two full nights of uninterrupted sleep after multiple shifts (especially long or night shifts) can work wonders in recharging your body and mind.
Don't overdo it: Try not to work more than five shifts in a row without a full 24-hour break—fatigue sneaks up faster than you think!
Know your limits: Shifts longer than eight hours, or those overnight, are extra demanding—so pace yourself.
Take regular breathers: Short breaks during shifts keep you alert, focused, and performing at your best.
Rest between shifts: Aim for 10–12 hours off to reset and recover properly.
Factor in real-life stuff: Think about commuting, childcare, second jobs, and social time when planning shifts—balance is key!
Say 'no' when needed: If a shift will wreck your recovery time, it’s okay to decline it. Your well-being comes first.
Night Shift Hacks
Stick to a limit: Keep night shifts to three or four in a row to avoid messing with your sleep cycle too much.
Plan ahead: If possible, only take on night shifts with at least 24 hours’ notice.
Power up with a nap: A 2–4 hour nap before your shift can make a big difference in staying alert.
Sleep after a night shift: Aim for 10–12 hours of solid rest when switching back to daytime hours, your body will thank you.
The Best Shift Length for Staying Sharp
Find your sweet spot: 8–10 hour shifts tend to balance workload and rest the best.
Avoid overdoing it: Too many hours in a row can lead to exhaustion, poor performance, and safety risks.
Spotting & Tackling Fatigue Head-On
Know the warning signs: If you’re feeling drowsy, struggling to focus, irritable, or making mistakes, fatigue might be kicking in.
Take action: If you’re feeling too tired to work safely, let your supervisor know and take the necessary steps to recover.
Prioritise well-being over everything: If a shift puts your well-being at risk, you have every right to say no.
Drowsy driving? No way! If you’re too tired to drive home safely, look for alternative transport options.
Speak up: Your health and safety matter. If fatigue is becoming an issue, reach out—we’re here to help.
By making smart choices about shifts, sleep, and self-care, you’ll keep fatigue at bay and perform at your best. Take care of yourself, you will thank yourself!