In today’s global economy, shift work is a cornerstone of several industries, including healthcare. Discover its critical role in healthcare, its impact on healthcare professionals’ mental health, and ways to support shift workers.
Shift work is a work schedule that involves rotating or non-standard hours, including evenings, nights, weekends, or extended shifts, to ensure continuous operations. Shift work is crucial in healthcare to ensure continuous patient care and emergency response 24/7. It allows hospitals and clinics to operate around the clock, ensuring patients receive timely treatment, monitoring, and support.
Beyond its economic and societal value, shift work which includes rotational shifts and night shifts offers numerous benefits to healthcare workers, such as increased flexibility, the potential for higher earnings, and opportunities for workers who prefer non-daytime schedules.
However, it comes with unique challenges that require attention, particularly concerning mental health and overall well-being of healthcare professionals.
Read about the impact of shift work on healthcare professionals’ mental health and ways to tackle the challenges and consequences:
The Benefits of Shift Work
For many, shift work provides the flexibility to balance personal and professional commitments. Additionally, night shifts or rotating shifts often come with higher financial incentives, making them attractive for workers. Some individuals even find their productivity and focus increase during non-traditional hours, aligning better with their personal preferences.
Beyond the individual benefits, shift work supports industries and communities by ensuring critical services, such as emergency healthcare, law enforcement, and public utilities, are always operational. This constant availability helps improve societal safety and convenience, making shift work indispensable in today’s world.
Shift Work Impact on the Circadian Rhythm, Sleep, and Mental Health
Research highlights the profound effects of shift work on both physical and mental health. According to a study published in the National Centre for Biotechnology Information (NCBI)*, shift workers are 40% more likely to experience depression and anxiety compared to non-shift workers due to the disruption of their circadian rhythm.
This internal clock governs sleep-wake cycles and plays a pivotal role in maintaining physical and mental health. In addition, up to 20% of night shift workers report severe sleep disturbances, leading to chronic fatigue and an increased risk of cardiovascular diseases. The study emphasises the importance of implementing strategies to reduce stress.
Another study published in Occupational & Environmental Medicine* highlights that workers on fixed night shifts experience shorter sleep durations, higher levels of burnout, and a greater prevalence of mental health issues compared to their daytime counterparts. Similarly, those on rotating shifts often face difficulty adjusting to ever-changing schedules, compounding stress and fatigue.
8 Best Practices for Shift Workers
To succeed in shift work environments and mitigate the risks associated with irregular schedules, workers can adopt proactive strategies to avoid sleep disorders and mental health issues. These practices are designed to enhance physical and emotional health while reducing the stress of nontraditional work hours.
1. Maintaining sleep hygiene:
It is essential for workers involved in shift work to have a consistent sleep schedule, even on days off. This helps the body adapt to the disruptions in the circadian rhythm caused by irregular work hours. Creating a restful environment is key—use blackout curtains to block out light, earplugs or white noise machines to minimise sound, and ensure the bedroom is cool and comfortable.
2. Practice Mindfulness and Relaxation Techniques:
Incorporating relaxation techniques like meditation, deep breathing, or progressive muscle relaxation can help shift workers manage stress and improve mental well-being. Winding-down activities, such as reading or mindfulness exercises, signal the body to rest, reducing anxiety and depression risks. Short mindfulness breaks during work can also enhance focus and build emotional resilience.
3. Adopt a Healthy Diet:
The foods you eat have a profound impact on energy levels and emotional health, particularly for people following night shifts or rotational shifts. Shift workers should aim to eat small, balanced meals that include lean proteins, whole grains, and fresh vegetables. Avoid processed foods, sugary snacks, or heavy meals during your shift, as they can lead to sluggishness or digestive discomfort.
4. Stay Hydrated and Limit Stimulants:
Dehydration exacerbates fatigue and makes it harder to manage stress, so drinking plenty of water throughout your shift is essential. Carrying a reusable water bottle and setting reminders to drink can help ensure consistent hydration. While caffeine can provide a temporary energy boost, excessive consumption—especially later in the shift—can disrupt sleep and worsen circadian rhythm imbalances.
5. Incorporate Physical Activity:
Exercise is a proven way to reduce stress and improve both mental and physical health. Regular physical activity can counteract the sedentary nature of many shift work roles while enhancing sleep quality and boosting energy levels. Incorporate activities that suit your schedule and preferences, such as a brisk walk after work, stretching before bed, or yoga sessions to ease tension. Short bursts of movement during breaks, like climbing stairs or light stretching, can also refresh the mind and improve focus during shifts.
6. Connecting with Your Loved Ones:
The isolation associated with night shifts or long hours can take a toll on emotional health. Maintaining strong social connections is critical for counteracting this challenge. Make it a priority to check in with family and friends regularly, whether through phone calls, video chats, or in-person visits during your off hours. Scheduling time for shared activities, even small ones like having a meal together, can provide a sense of grounding and balance.
7. Utilise Professional Resources:
Feelings of depression and anxiety are common among shift workers due to irregular schedules and stress. Seeking help from a mental health professional can provide valuable coping strategies, including cognitive-behavioural techniques to manage negative thoughts, stress-reduction methods tailored to your lifestyle, or even medication if necessary. Many workplaces offer Employee Assistance Programs (EAPs) that provide free or low-cost counselling sessions.
8. Plan Rotational Shifts Thoughtfully:
The design of rotating shifts plays a significant role in mitigating the stress associated with frequent schedule changes. Workers and employers should aim for gradual transitions between shifts, moving clockwise (e.g., morning to afternoon to night) rather than abruptly reversing schedules. This approach is more compatible with the body’s natural circadian rhythm and reduces the physical toll of adjusting to new routines. Additionally, ensuring adequate recovery time between shifts is crucial for maintaining both physical and emotional health.
The Role of Employers in Supporting Shift Workers
Employers play a vital role in ensuring the well-being of their shift-working employees. Providing access to mental health resources, offering training on stress management techniques, and fostering a supportive workplace culture can make a significant difference. If employers design shifts that align as closely as possible with workers’ natural circadian rhythms, it could reduce the risk of developing sleep disorders or mental health issues.
While our society depends on shift workers, especially in critical industries like healthcare, their mental wellbeing cannot be overlooked. It is impractical to eliminate night shifts entirely, but better policies, consistent routines, and targeted support can significantly improve the quality of life for these essential workers. By addressing the challenges, we can create a more sustainable and mentally healthy workforce.
For instance, rotating shifts that progress in a forward manner (e.g., morning to evening to night) are generally easier for workers to adapt to than backward rotations. Employers can also provide quiet, comfortable break areas to help employees recharge during long shifts.
Improving Shift Workers’ Mental Health by Adopting WHO and ILO Guidelines
Adapting global guidelines, such as those from the World Health Organization (WHO) and the International Labour Organization (ILO), is also impactful as it provides a comprehensive framework for safeguarding the mental health and emotional well-being of workers while addressing challenges like depression and anxiety stemming from disrupted circadian rhythms.
The WHO’s “Mental Health Action Plan” * and the ILO’s “Guidelines on Decent Work and Mental Health” * emphasise creating supportive work environments that actively promote stress management techniques and strategies to reduce stress.
Industries that implement these guidelines can benefit from reduced absenteeism, improved productivity, and a healthier, more engaged workforce. Employers are encouraged to provide tailored support for workers, such as training programs on stress management techniques, access to Employee Assistance Programs (EAPs), and promoting a workplace culture that prioritises mental wellbeing.
Shiftwork plays a critical role in healthcare, ensuring continuous patient care; from emergency rooms to intensive care units, it serves a critical role in healthcare by maintaining operations 24/7, supports staff flexibility while fulfilling a critical role in healthcare, and ultimately upholds the system’s resilience through its critical role in healthcare.
Let us know about your experience with shift work or night shifts as a healthcare professional by sharing your thoughts in the comments below.
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