Shift workers — defined as those who work non-traditional hours such as night shifts, split shifts, or rotating shifts — are the backbone of the U.S. economy. They provide essential labor and work around the clock, allowing businesses to provide 24-hour services or products. They usually work evenings, nights, early mornings, and weekends.
According to the National Library of Medicine, shift workers — including those in law enforcement, construction, health care, transportation, and manufacturing — make up about 25 percent of the labor workforce.
Health risks and recommendations for shift workers
While shift workers are an essential part of our workforce, they are at higher risk for a unique set of health challenges compared to those who work more traditional hours. The good news is there are simple ways to combat the negative effects that shift work can create.
Sleep issues
The most immediate issue for shift workers is irregular sleep patterns. Due to a non-traditional work schedule, shift workers have to deal with constant disruption to their natural circadian rhythm. Disrupted circadian rhythms have a domino effect and can lead to all sorts of health risks.
As one of the three main pillars of health, sleep is crucial to our physical, emotional, and mental well-being, and a lack of it can contribute to various diseases.
Recommendation: Short of finding a new job with traditional hours (which is not an option for most people), how can shift workers improve their sleep and minimize disruption to their circadian rhythm? Some of the common sleep hygiene tips that apply to the general population can also help shift workers. This includes keeping your room dark, quiet, and cool, using white noise and/or earplugs to eliminate outside noise, reducing screen time, and avoiding caffeine and alcohol before sleeping.
In addition, there are some sleep hygiene tips specific to shift workers, including:
- Reducing light exposure after leaving work and using blackout shades and/or an eye mask to reduce light in your bedroom
- Napping before your shift
- Keeping a sleep diary
- Using a sunrise alarm clock to reset your body’s internal clock
- Developing a calming, screen-free bedtime routine (such as a warm bath, reading, or meditating)
- Maintaining the same sleep schedule even on your days off
Obesity and diabetes
Studies show that shift workers are at an increased risk of obesity and type 2 diabetes due to several factors including irregular eating patterns and disrupted circadian rhythms, which interfere with insulin production. It can be hard to eat healthily when your work/sleep schedule changes frequently. It can also be difficult to grocery shop, cook, and meal prep when your hours are opposite to the rest of the population.
When it comes to meals, shift work can affect normal mealtimes, which can lead to snacking on junk food or skipping meals altogether — both unhealthy habits that can sap your energy levels and impact your overall health. To avoid the poor eating habits that can lead to obesity and diabetes, a little planning goes a long way.
Recommendation: When it comes to healthy eating, meal planning is half the battle. Plan and prepare your meals ahead of time, ensuring they are well-balanced and nutritious. Keep healthy snacks like fresh fruit, vegetables and hummus, nuts, cheese, and Greek yogurt on hand to avoid reaching for junk food from the vending machine.
And don’t forget to stay hydrated. Fill a water bottle so you drink from it regularly throughout your shift. And although caffeine is a common go-to for shift workers, make sure to watch your caffeine and alcohol intake. Caffeine and alcohol stay in your system for a while and disrupt sleep, so make sure to reduce caffeine in the latter part of your shift and avoid both caffeine and alcohol before going to bed.
There are also nutrition tips specifically for shift workers, including recommended times for eating, that can help you plan out the best meal/snack times for energy and metabolism.
If you need help creating a meal plan that’s specific to your needs, AmeriHealth members* are eligible for six free nutrition counseling visits with a registered dietitian.
High blood pressure and cardiovascular disease
Research has shown that shift work is linked to an increased risk of high blood pressure and cardiovascular disease (including heart attack, stroke, and coronary heart disease). The reasons for the increased risk are not totally clear, but experts think it’s a result of several factors including disturbed circadian rhythms, poor diet and exercise habits, smoking, stress, and social/mental health issues.
Recommendation: Along with healthy eating and sleeping habits, exercise can be a powerful tool against the effects of shift work. Regular exercise can help you reduce stress, maintain a healthy weight (which in turn helps reduce the risk of cardiovascular disease), and boost your energy levels.
At first it may seem challenging to fit exercise into your schedule, but once you establish an exercise routine (and allow for flexibility as needed), it will become easier to maintain. There are certain types of exercise that may be better suited for shift workers such as HIIT workouts (short but effective), or yoga (a relaxing option for after a night shift).
And remember, you don’t need to spend an hour a day at the gym or on a run. Sometimes, all it takes is 15 to 20 minutes of movement to be beneficial. Try taking the stairs instead of the elevator, asking a colleague to take walks with you during your breaks, or using a step tracker to count your daily steps. Home workouts and online fitness classes offer the most flexibility, and most online programs offer workout options tailored to the amount of time you have, e.g., 15-, 20-, or 30-minute workouts. Any sort of movement is going to be good for both your physical and mental health.
If you’re looking to improve your exercise habits, Embrace Well-being offers AmeriHealth members online tools and rewards to help reach personal health and well-being goals.
Mental health conditions
Shift workers can be more susceptible to stress and at an increased risk of developing mental health conditions such as anxiety, depression, substance use disorder, and social isolation. Having different work hours than your friends and family can contribute to feelings of loneliness, isolation, and depression because you can feel distant and disconnected from your social network. In addition, normal stress levels can be worsened by poor sleep, an unhealthy diet, and substance misuse.
Recommendation: Implementing healthy diet, exercise, and sleep routines are your first steps toward staying mentally healthy. Clear communication can also help — posting your work schedule in a place where all your family members can see it (or sharing an online version with friends) can help them be more understanding of your needs. To maintain connection with family, try to eat at least one meal with them daily. If you work nights, eating breakfast with your family every day before you go to bed will help you stay connected.
If your work hours conflict with social gatherings, make sure to schedule time to catch up with friends on your days off. Find a coworker or mentor who can lend an ear and offer advice. They may have some helpful ideas to help you cope. Incorporate stress-reducing techniques into your day such as meditation, journaling, mindfulness, deep breathing techniques, or yoga. Relaxation practices can help you cope with the unique challenges of shift work.
And most importantly, if you find yourself becoming too stressed, overwhelmed, or unable to cope, contact a professional. If you have unconventional hours, it can be hard to schedule traditional doctor’s appointments to get the mental health care you need. Luckily, AmeriHealth offers alternatives to traditional appointments, including telemedicine and virtual care.
With Teladoc Mental Health Care, you can get easy and convenient access to board-certified behavioral/mental health providers, so you can get the mental health care you need whenever and wherever you are.* In addition, Teladoc offers 24/7 Mental Health Coaching through digital tools that can help you manage stress, anxiety, depression, chronic pain, work-life balance, and substance use.
Resources
In addition to these and health and wellness tips for shift workers, there are also many organizations and services that offer support and resources for shift work, including employee assistance programs, sleep education sites, and shift workers associations.
*Please check your benefits booklet to confirm that services are covered under your health plan.