Why night and shift workers are at risk

HSE's guidance on fatigue explains that night workers are working when their body is programmed to sleep and sleeping when it is programmed to be awake. Sleep after a night shift is often shorter and lighter, and fatigue builds across a run of nights. The NHS describes insomnia as regularly having problems sleeping, and shift work is a common trigger. Rotating shifts that change direction or rotate quickly are the hardest to adapt to.

01Short, broken sleep and fatigue

Daytime sleep is interrupted by light, noise and the body clock's drive to be awake. Most night workers lose sleep across a block of nights, and fatigue peaks in the early hours of the morning.

What helps

  • Go to bed soon after getting home; use blackout blinds or an eye mask and earplugs.
  • Keep the bedroom cool and the phone on silent; let family know your sleep times.
  • Take a short nap before the first night shift.
  • Avoid caffeine in the last part of the shift.

02Accidents and the drive home

Fatigue slows reaction times and impairs judgement. HSE notes that accidents and errors are more likely at night, and drowsy driving after a night shift is a particular hazard.

What helps

  • If you feel sleepy, nap for 15 to 20 minutes before driving, or use other transport.
  • Wear sunglasses on the way home in the morning to reduce bright light.
  • Plan demanding tasks for earlier in the shift where possible.
  • Report rotas with too little recovery time between shifts.

03Weight, heart and metabolic health

Eating at night, snacking to stay awake and less time for exercise can contribute to weight gain. WHO notes that high blood pressure and obesity are major risk factors for heart disease. Research links long-term night work with poorer metabolic health, so the basics matter more for shift workers.

What helps

  • Eat your main meal before the shift and keep night-time food light.
  • Bring prepared food rather than relying on vending machines.
  • Exercise regularly, at times that do not cut into your sleep.
  • Have your weight and blood pressure checked regularly.

Weekly checklist for night and shift workers

  • Plan your sleep for every day of the rota, including days off.
  • Make your bedroom dark, quiet and cool.
  • Get bright light at the start of a night shift and avoid it on the way home.
  • Keep caffeine to the first half of the shift.
  • Prepare light meals for nights.
  • Exercise three times a week at a time that suits your sleep.

When to see a professional

  • Trouble sleeping on most days for a month or more.
  • Falling asleep at work or at the wheel.
  • Loud snoring or gasping in sleep reported by others.
  • Low mood, anxiety or digestive problems that persist.

If you have nodded off while driving, stop driving after night shifts until you have discussed it with a doctor or changed your routine.

Where ONU fits

ONU brings your sleep, activity and recovery trends into one view, so you can see how a block of nights affects your sleep and how many days it takes you to recover. It cannot diagnose sleep disorders or decide whether shift work suits you; a doctor can.

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Common questions

How should I sleep after a night shift?

Go to bed as soon as practical after getting home, in a dark, quiet, cool room. Aim for one main sleep, with a short nap before the next shift if needed.

Should I switch back to day sleeping on days off?

Most people do best by sleeping for a few hours on the morning after their last night, then staying up until a normal bedtime and keeping a regular wake time after that.

Is night shift work bad for long-term health?

Long-term night work is associated with higher risks of some health problems. Protecting sleep, eating well, staying active and having regular health checks help reduce the impact.

Sources and further reading

Educational information drawn from the public-health sources listed on this page. It is not a diagnosis, a treatment plan or a guarantee that you will avoid an illness or injury. ONU does not diagnose, treat or prevent disease. Speak to a qualified professional about anything that concerns you, and follow the rules of your employer, sport or local health service.