Managing shift work and employee wellbeing
Shift work is essential in many industries where a business needs to always be operational, but working in shifts can take its toll on our bodies and pose challenges to employee health and wellbeing. Shift work is anything outside of a standard Monday-Friday, 9-5 working pattern and can also include night and weekend work.
For the most part, humans are diurnal, meaning we work best when we are active during the day and resting at night. However, shift work often disrupts this natural circadian rhythm, leading to sleep disorders and an increased risk of chronic diseases such as cancer, heart disease, gastrointestinal problems, and metabolic issues.
In addition to physical health concerns, shift work can also impact mental health. The disruption of ‘normal’ routines often reduces an individual’s ability to maintain healthy levels of physical activity and social interaction, which can increase the risk of depression and other mental health issues.
Shift workers may tend to rely on caffeine and unhealthy snacks, rather than consuming balanced meals, which exacerbates these health challenges. The combination of fatigue, poor nutrition, and isolation can understandably impact productivity and safety, as people are generally less alert during the night or after long shifts, leading to mistakes, reduced performance, and accidents.
Tips for employers
To address these challenges, workplaces should take proactive steps to support the health and wellbeing of shift workers. This includes:
- Implement optimal scheduling with rotating shifts. There must be at least 11 hours of rest time between working days. If shift rotas need to change, employers should give as much notice as possible to allow the employee to adjust to a new working pattern.
- Create a conducive work environment with adequate lighting, healthy food options, and rest areas.
- Offer appropriate compensation for practical costs associated with challenging shift patterns such as finding childcare or problematic travel. Consider onsite childcare and car-share schemes or factor these costs into remuneration.
- Encourage eating at the start/end of shifts and provide healthy snacks or balanced meals rather than expecting staff to rely on convenience foods.
- Shift work is known for derailing exercise routines. Facilitate fitness with active breaks, free/subsidised gym passes (plenty are open 24 hours), and onsite exercise equipment.
- Offer wellbeing workshops and training programmes focused on sleep, managing stress, and nutrition, to empower employees with the tools to take proactive steps in managing their own health and wellbeing.
- Conduct regular health and risk assessments to help identify and address any emerging issues before they become serious.
Tips for employees
Shift workers themselves can also take proactive measures to support their own health and wellbeing:
- Prioritising sleep hygiene is crucial, which includes creating a dark, quiet, and cool sleep environment, and using blackout curtains or eye masks to simulate nighttime. Establishing a consistent sleep schedule, even on days off, helps regulate the body’s internal clock.
- Incorporating regular exercise into daily routines, even short, high-intensity workouts, can boost energy levels and reduce stress.
- Nutrition plays a vital role too. The body responds well to maintaining the normal daytime eating routine; ideally you should aim to eat three regular meals throughout a 24-hour period, rather than grazing or snacking. Try to consume balanced meals rich in protein and complex carbohydrates to sustain energy levels throughout shifts. Staying hydrated and moderating caffeine intake, especially during the latter part of the shift, can prevent disruptions to sleep.
- Fostering strong social connections, whether through scheduling regular activities with friends and family during off-hours or engaging in community groups for night workers, can counter feelings of isolation.
Shift work is sometimes unavoidable, and a side-effect of the 24/7 world in which we operate. However, with careful planning, consideration, and two-way communication between employers and employees, it’s possible to mitigate the negative effects. By taking these sensible steps, shift work can be more manageable and less likely to compromise health or productivity.