Many people don’t work just daytime hours—quite a few have night shifts. Experts estimate over 3 million Brits work nights, and job site Jooble reports more night-shift roles each year. While night work can bring benefits like higher pay or free daytime hours, it’s not an easy schedule to keep healthy. Night workers often struggle to set a solid routine for sleep, meals, exercise, and personal time.
This article explains how to stay well while working nights. We’ve gathered practical tips to help you build a healthy schedule and keep your body and mind in good shape.
Why health matters on night shifts
Our bodies follow a circadian rhythm—an internal clock that tells us when to be awake and when to rest. It affects digestion, heart rate, body temperature, and more. Night shifts work against this natural clock and can harm health over time.
Without proper rest and routine, night workers are at higher risk for issues like heart disease, diabetes, weight gain, and mental health problems. But with the right habits and guidance, people who work nights can still live healthy, balanced lives.
Five practical tips to stay healthy on night shifts
No. 1: Plan your meals and stay hydrated
Many night workers snack constantly to stay alert, often choosing fast food. This can disrupt metabolism and raise the risk of diabetes and heart issues. Prepare meals ahead of time and aim for three balanced meals, even at night. Focus on protein and leafy greens, and keep healthy snacks like sugar-free, high-protein bars on hand.
Drink enough water—about 1.5 to 2 liters daily—and avoid sugary sodas. Proper hydration helps energy and overall health.
No. 2: Protect your sleep and keep a routine
Sleep restores your body and mind. Night workers need 6–8 hours of quality sleep, so don’t skip it. Make your daytime sleep space dark and quiet with blackout curtains and earplugs. Use a comfortable bed, maybe an eye mask, and avoid screens before bed. A warm bath or relaxing routine before sleep can help you fall asleep faster.
Set a regular daily schedule that includes sleep, meals, self-care, family time, and chores—consistency helps your body adapt.
No. 3: Keep active
Regular exercise lowers the risk of weight gain, heart disease, and diabetes. Choose a routine that fits your time—gym sessions or short home workouts both work. Aim for a mix of strength training and cardio, and be consistent. Even 10 minutes a day is better than none.
No. 4: Limit caffeine and sugar
Caffeine can help with alertness but only in small amounts. Too much caffeine can increase fatigue later, disturb sleep, and cause longer-term issues. High-sugar snacks can hurt energy levels and insulin balance. Replace sugary treats and too much coffee with wholesome snacks and plenty of water.
No. 5: Get vitamin D
Working nights means less daylight, which can lead to low vitamin D. This vitamin supports strong bones and muscles. Lack of vitamin D may cause bone pain and increase the risk of osteoporosis. Spend time in the sun when you can, eat vitamin D-rich foods, and consider supplements if you don’t get enough daylight.
Conclusion
Sleep is as important as food. If you work nights, remember your body needs rest and a clear routine. Plan your days, follow healthy habits, and you can protect your health while taking advantage of a night-shift schedule.