Supporting employees to stay healthy when working a night shift is becoming increasingly important across many industries. Whether your workforce includes healthcare professionals, logistics teams, or customer support staff, night work brings unique challenges to physical and mental health.
From disrupted sleep patterns to increased risk of chronic health issues, the toll of working outside natural rhythms is well-documented. However, employers can play a pivotal role in helping staff adapt and thrive. Below are five practical, research-informed ways to support shift workers and protect their long-term wellbeing.
5 Tips to Help Your Team Stay Healthy When Working a Night Shift
1. Restorative Sleep
Quality sleep is the single most important factor in helping your team stay healthy when working a night shift. Yet it’s also the most disrupted.
According to the National Sleep Foundation, shift workers are more likely to experience Shift Work Sleep Disorder, characterised by insomnia, fatigue, and poor concentration. Employers can help by:
Strategic napping before shifts and light exposure management (like wearing sunglasses on the way home) can also support circadian rhythm regulation.
2. Support Smarter Nutrition and Hydration Habits
Nutrition plays a major role in night shift performance, the British Nutrition Foundation, highlights that irregular eating patterns during the night can disrupt metabolism and affect long-term health. Eating at unusual hours can confuse the digestive system, potentially leading to indigestion, heartburn, or other gut-related problems, impacting comfort and productivity.
Employers can support healthier habits by:
Offering nutrition-focused resources or workshops can also support informed food choices.
3. Encourage Movement, Even in Small Doses
Physical activity reduces the risk of chronic disease, improves sleep, and supports mental health. However, fatigue and schedule limitations often make it difficult for shift workers to stay active.
Public Health England highlights that even short bursts of movement, such as walking or stair-climbing, contribute to overall activity levels and improve cardiovascular health.
Employers can support this by:
Workplace challenges or wellbeing apps can further incentivise physical activity.
4. Prioritise Mental Health and Social Connection
Being healthy when working a night shift goes beyond the physical. Shift patterns can be isolating and mentally demanding.
Research from Mental Health Foundation shows that lack of connection and ongoing stress are major contributors to poor mental health outcomes. HR managers can help create a psychologically safe and connected culture by:
Even small actions can combat loneliness and boost resilience.
5. Implement Smart Shift Practices That Support Wellbeing
The structure of the shift itself can influence how healthy employees feel. The Health and Safety Executive (HSE) recommends rotating shifts forward (day → evening → night) and providing regular breaks to mitigate fatigue and reduce risk.
To build a healthier night shift culture:
Building a workplace culture that values and listens to shift workers sends a powerful message, and supports long-term retention and health. Small policy changes can create big shifts in employee wellbeing and performance.
The Employer's Role in Long-Term Night Shift Health
Night shifts may be unavoidable for some teams, but poor health outcomes don’t have to be. By focusing on sleep, food, movement, mental health, and shift design, HR managers can make a tangible difference in helping employees stay healthy when working a night shift.
Consistency, communication, and culture all play a part in ensuring your people feel valued, energised, and supported whatever their working hours.
Support Your Team with Tailored Training
Looking to go one step further? We offer a range of interactive webinars and workshops that can be specifically tailored for night shift teams. Sleeping for Success, Nutrients vs. Calories and Mental Fitness & Resilience can be tailored to the demands of shift work and they include practical, evidence-based strategies your employees can implement right away.