Mastering Night Shift – A Guide for Shift Workers
To Power Through or Not?
You’ve just finished a night shift. The sun’s up, your eyes are heavy, and you’ve got a decision to make: Push through the day or crash into bed?
There’s no one-size-fits-all answer. Staying awake might help you reset your body clock—but it also risks a serious energy crash. Sleeping now could backfire with a 2 AM wake-up—and nothing but the fridge for company.
The key is planning ahead. What you choose depends on your schedule, how your body handles shifts, and what your next few days look like. Rather than winging it each time, a more strategic approach makes it easier to recover well and stay consistent.
That’s what we’ll be diving into here—simple routines that support your energy, sleep, and wellbeing across your whole shift cycle.
Your Night Shift Game Plan
Before Shift: Setting Yourself Up for Success
Think of your pre-shift routine like preparing for a sporting match. The prep work matters just as much as the performance itself.
Try to get some sleep – Try to take a nap of 1-2 hours before starting your shift. This can recharge your energy reserves, increase alertness, and help you perform better.1
Fuel up thoughtfully – Your pre-shift meal can make or break your energy levels. Aim for something nutrient dense with lean protein, complex carbohydrates, and healthy fats. This will keep your energy stable throughout the night and help avoid the sluggishness that can come from heavy, greasy foods.
Pack your night shift kit – Beyond your uniform and equipment, pack nutritious snacks, a water bottle, and personal items that help you stay comfortable. Some first responders swear by peppermint gum or essential oils for an alertness boost during the most difficult hours.
Time your caffeine intake – Time your cuppa for the first half of your shift when you need the boost, and switch to water for the final 4-6 hours. This prevents caffeine from hanging around in your system when you’re trying to fall asleep after your shift.2
During Shift: Staying Alert
Just as marathon runners need strategies beyond the starting line, you need tactics to maintain energy throughout those challenging hours when your body is naturally programmed to sleep.
Stay hydrated – Keep that water bottle handy and sip regularly. Dehydration makes fatigue worse and clouds your thinking—not ideal when you’re making critical decisions.
Eat small, energising snacks – Those vending machine chocolates might seem like a good idea at 2 AM, but the sugar crash an hour later definitely isn’t. Instead, go for high-protein, high-fibre snacks, like nuts, yoghurt, or fruit, to keep your blood sugar stable.
Take breaks and get moving – When those waves of sleepiness hit, movement is your secret weapon. Stretching or a short walk can do wonders for combating drowsiness, helping to boost your alertness, performance, and mood.3
Take a power nap – If your workplace allows it, a short nap can be a game-changer. The trick is keeping it to 20-30 minutes—enough to refresh your brain without falling into deep sleep.4
Use light strategically – Your brain takes cues from light to know when to be awake or asleep, so make sure your work environment is well-lit during night shifts. If your workplace has dim lighting, consider using a light therapy lamp to help signal to your brain that it’s time to be awake and alert.
Create a buddy system – Check in with your colleagues throughout the shift. Not only does social interaction help keep you alert, but you can also look out for signs of fatigue in each other. Sometimes we don’t notice our own fatigue until it’s severe, but a mate might spot it earlier.
Between Night Shifts: The Danger Zone
The hours between finishing one night shift and starting the next can be tricky to navigate. Here’s how to handle them:
Don’t drive drowsy – After a long night shift, driving home can be as risky as driving drunk.5 If you’re nodding off, find another way home or take a quick nap first—no job is worth your life.
Manage light exposure – Morning sunlight signals to your brain that it’s time to be awake, making it harder to sleep—so try wearing sunglasses on your way home. However, if you need to be alert to drive safely, consider brief exposure to sunlight to temporarily boost alertness.
Eat wisely – After your shift, have a balanced meal to avoid waking up from hunger. Try to choose something light, rather than something heavy or spicy that might disrupt your sleep.
Wind down deliberately – Create a relaxing routine to signal to your body it’s time to sleep, even though it’s daytime. This might include having a shower, reading a book, or using blackout curtains and earplugs to create a sleep-friendly environment.
Post Night Recovery: Bouncing Back
Consider this phase your body’s restoration project. Just as athletes have specific recovery protocols after intense competition, shift workers need deliberate practices to help their bodies reset and repair after the disruption of night work.
Have a short sleep – After your final night shift, try to have a short sleep (4-6 hours) rather than a marathon 12-hour hibernation. This helps reduce your sleep debt without completely throwing off your normal pattern.
Reset your body clock – On your days off, aim to re-establish your normal sleep routine as soon as possible. A consistent schedule helps regulate your body’s clock, making it easier to adjust to night shifts over time.
Get moving, but not too much – If you’re off-shift but need to stay awake to help reset your body clock, light movement can help. A gentle walk, light housework, or some gardening can help keep you alert without overstimulating you.
Make time for connection – When you work nights, it’s easy to become socially isolated. Make an effort to connect with family and friends, even just briefly, as these short check-ins can help you feel supported and maintain a healthy balance.
Long-Term Strategies: Making Shift Work Sustainable
Just like maintaining a house requires ongoing care rather than occasional emergency repairs, managing shift work long-term demands consistent habits that strengthen your physical and mental wellbeing over time.
Keep up with health checks – Shift work can take a toll on your health. Regular check-ups are crucial, particularly monitoring blood pressure, weight, and mental health. Take advantage of any resources your workplace offers to support you.
Build your resilience toolkit – Develop stress management techniques that work for you. Whether it’s a mindfulness app, a hobby that helps you switch off, or regular exercise—find what you enjoy and make regular time for it to recharge your batteries.
Onboard your family – Help your loved ones understand your work schedule and needs, as their support makes managing shift work much easier. Some families create visual calendars to track shift patterns, helping everyone know when quiet time is needed.
Know when to ask for help – If you’re struggling with persistent sleep problems, mood issues, or fatigue that doesn’t improve with these strategies, it’s time to chat with a healthcare professional. Many services specifically support first responders—there’s no badge of honor in suffering silently.
Finding Your Rhythm
Remember, everyone’s body responds differently to night work. The tips above are based on both research and real-world experience from Aussie first responders, but you’ll need to experiment to find what works best for you.
Think of mastering night shifts like learning any other skill in emergency services—it takes practice, adjustment, and finding your own approach. Small tweaks to your routine can make a massive difference in how you feel and perform.
By applying these strategies consistently, you can take control of night shifts rather than letting them control you. Your work keeping our communities safe doesn’t go unnoticed—looking after yourself helps ensure you can continue this vital work at your best.
References
Schweitzer, P. K., Randazzo, A. C., Stone, K., Erman, M., & Walsh, J. K. (2006). Laboratory and field studies of naps and caffeine as practical countermeasures for sleep-wake problems associated with night work. Sleep, 29(1), 39-50.
Institute of Medicine. (2001). Caffeine for the sustainment of mental task performance. National Academies Press.
Barger, L. K., Sullivan, J. P., Lockley, S. W., & Czeisler, C. A. (2021). Exposure to short wavelength-enriched white light and exercise improves alertness and performance in operational NASA flight controllers working overnight shifts. Journal of Occupational and Environmental Medicine, 63(2), 111-118.
Summer, J. V. (2024, March 11). Napping: Benefits and tips. Sleep Foundation. https://www.sleepfoundation.org/napping
5. Williamson, A. M., & Feyer, A. M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine, 57(10), 649-655.v