Having worked DuPont schedule since 2014, the unconventional working hours and disrupted sleep cycles are the most challenging facets of rotating shift work for me. I’m not going to lie, switching from night shift to day shift, and back again is brutal.  With some careful planning and commitment, it is very possible to maintain a healthy work/life balance.  After all, my reason for starting The Balanced Work Life blog is to show everybody, regardless of their work schedule, how to have a balanced and fulfilling life.

Organize and Plan Ahead

I know it sounds a little obsessive-compulsive, but having everything set up and prepped ahead of time saves a lot of aggravation and it prevents you from forgetting anything you need.  I like to be able to wake up, grab my clothes I laid out, wash up, make coffee, grab my meals I prepped ahead of time and pack them away in my lunchbox, feed my dog and go.

Create a Consistent Sleep Schedule

Regardless of what your work schedule is, establish a regular sleep routine.  Start with having a regular bedtime. If you work rotating shift like do, you need to have a consistent sleep routine for the days you work night shift, the days you work the day shift and your days off.  I make sure I go to bed early at the same time because productive sleep is critical.  When I am sleeping off night shift, I like to fool the body into thinking it is nighttime by isolating myself from the world around me.  I like to use a low dose of melatonin, wear a sleep mask and earplugs and go to bed as soon as I get home.

Plan Your Meals Ahead of Time

Meal prep is absolutely critical for the shift worker. A major problem with shift work is weight gain. Preparing and packing nutritious home cooked meals and snacks for your shifts is the biggest and most important step you can take to avoid weight gain and keep your health.  Shift work entails being awake and working some very unpleasant hours.  You need to be in good health to be able to do that and eating healthy is the key.  As a bonus, you will save a lot of money by meal prepping.  I know we’re all human, but avoid relying on unhealthy, processed, and fast food during your meal breaks. Eating a balanced diet will help you stay energized and focused throughout your shift.

Stay Hydrated

Though shift workers run on caffeine, it is important to drink plenty of water during your shifts to stay hydrated. One ounce of water for every 2 pounds of bodyweight is a good number to go by.  If you do a lot of outdoor work, work in the heat and/or move around a lot when you work, you will need even more water.  Dehydration can lead to fatigue and decreased cognitive function, and that can compromise your ability to do your job effectively.  That may lead to an unsafe work situation for you and those around you.

Exercise

Always make exercise a priority.  Yes, shift work is exhausting but that is even more reason to exercise.  Incorporate exercise into your daily routine, even if it’s a light workout, just do it.  Physical activity will boost your energy levels and improve your mood. I know if I don’t exercise, I get cranky.  Choose activities you enjoy, but also challenge you. Working out before your shift is a wonderful way to help you stay alert during work hours.  I workout for 30-90 minutes before night shift.  It does so much for my mood and energy levels and helps me get through the night.  When I work day shift, I workout for 30-45 minutes as soon as I get home.  Some workplaces have a gym and encourage employees to workout during their breaks or workout before or after their shift.

Be Mindful of Your Caffeine and Sugar Intake

As I said earlier, shift workers run on caffeine.  I am a coffee fiend, I LOVE coffee.  One of my favorite times of the day is my coffee ritual.  Nearly everybody of every walk of life is dependent on coffee to some extent and a lot of times, coffee is accompanied with sugary treats. The problem is that excessive consumption can lead to energy surges and crashes, contribute to weight gain, and disrupt your sleep if you’re a shift worker. Refrain from caffeine and snacking towards the end of your shift.  If you were working the night shift, you are going to want to go to sleep when you get home; if you are working the early morning shift, you will need to get dinner and rest when you get home and you don’t want coffee and sweets to spoil your appetite and interfere with sleep.

Take Advantage of Naps

If your workplace allows, take short naps during your breaks to help combat fatigue. A 20-minute power nap makes a huge difference in your alertness.  Some professions that have long, extended shifts include sleep time in the work schedule.  What‘s important, is to avoid accidents and mistakes that can result from worker fatigue.  Drowsy driving is very dangerous, in fact it can be as dangerous as drunk driving because your reactions times and decision making are compromised.  Power naps after your shift ends could make a huge difference in your ability to get yourself home safely.  Remember, you want to get home in the same condition as when you left.

Create a Bedtime Ritual

Wind down after your shift and before bed with pleasant, calming activities like reading, listening to music, meditation, or taking a warm bath or shower. This can signal to your body that it’s time to sleep, even if it’s during the daytime.  My bedtime ritual for both day and night shift is to brush out my hair and pull it up and wash up.  I’m a big believer in good skin care so my beauty rituals are a focal point my bedtime routine.  What matters is that your bedtime ritual is pleasant, calming and puts you in a mindset of having a productive sleep.

Communicate Clearly with Family and Friends

Be very clear what your schedule is to your family and friends so they can respect your work and sleep hours and plan activities accordingly.  Also, don’t be afraid of claiming “me time”.  You work hard, you also work and sleep an odd schedule; you have every right to have time to yourself if you so desire it.  I personally love family time before a weekend night shift, it makes me feel like I have a life outside of work.  Family time doesn’t have to be anything complicated; we just watch a movie or some anime or play video games together.  I also claim my “me time” when I work out.

Be Mindful of Alcohol Consumption

Avoid excessive alcohol consumption.  My employer has an 8 hour rule that you must be clear of alcohol or any medications that impair judgement and reaction times; most workplaces have a similar rule.  There is nothing wrong with enjoying a little alcohol after work to decompress or with a meal; just don’t use shift work as an excuse to drink frequently and/or excessively and avoid alcohol before bedtime.  Alcohol can make you feel relaxed but it interferes with normal sleep cycles and it acts as a diuretic.  The last thing you want is to be awakened because you need to pee.

Avoid Smoking

Nothing good comes out of smoking and vaping.  You are already stressing and taxing your body’s systems by working shift, don’t make it any worse by smoking, drinking and eating processed foods.  Most healthcare plans offer smoking cessation support as does the Employee Assistance Plans.

Listen to Your Body and Mind

When you work shift, self-care is paramount. Pay extra special attention to excessive stress and signs of shift worker burnout. Understand that your days off are your days off to rest and re-charge. Don’t feel compelled to clean your whole house from top to bottom and don’t feel compelled to cook a big fancy meal.  Definitely don’t let friends or family rope you into doing extra tasks.  Go to a movie, get a massage, have lunch with friends, spend a day in your pajamas and binge watch your favorite tv show.  Just take care of yourself.  Take advantage of PTO if you can and get away.  Seek support from the employee assistance program or a healthcare professional if needed.

Take Breaks

During your shifts, take advantage of short breaks to stretch, move around, and relax. If it’s safe, and if you can get outside, go for a walk.  Take the stairs instead of the elevator.  Moving around is a great way to reset your focus and give you a little extra pep to get through your shift.  Even better, it can help reduce stress and prevent musculoskeletal issues from prolonged sitting or standing.

Supportive Supplements

Before I go any further, I want to emphasize that I’m not a healthcare provider.  Supplements are very personal and everybody is different.  What works for you, might not be the best for someone else, but it’s very common for shift workers to take melatonin to regulate sleep.  Another supplement popular among shift workers, especially night shift workers,  is vitamin D because of limited exposure to sunlight due to night shifts.

Regular Health Checkups

Because of our unconventional schedule, shift workers have unique healthcare needs.  It’s important to schedule routine check-ups with your healthcare provider to monitor your overall health and address any potential issues early on.  Regular blood work reveals a lot of what is going on in your body and can help track and trend any problems that may arise.  According to the National Institutes of Health, night shift and rotating shift workers run a higher risk for vitamin D and testosterone deficiencies, even among women, so make sure you discuss this with your healthcare provider.

Have a Buddy

I like to call these Ride or Die Homies.  Have a close friend, family member or trustworthy co-worker you can confide in about your shift work challenges. Having a buddy can be an effective accountability partner to help you accomplish personal or work-related goals and a buddy can provide emotional and practical support.

Don’t Work Overtime

True confession, I am guilty of this.  Yes, it is very tempting to work extra hours for overtime pay, but you need to prioritize your physical and mental health.  Try to avoid excessive overtime because excess overtime can lead to burnout.  Lastly, do not let a supervisor bully you into working overtime.  An exhausted shift worker can be a major liability.

I tailor this blog specifically for people who work an unconventional schedule.  Some of you that work a more conventional schedule, or a stay-at-home parent might be wondering what shift work is.  Let me tell you, we’re the people that keep you safe, healthy and comfortable.

Shift Workers Make the World Go Round

Let me ask you this, have you ever needed to fill your gas tank or go to the store late at night?  Have you ever heard a fire truck rushing to put out a burning building in the wee hours of the morning?  Have you ever had to go to the pharmacy after hours to pick up medicine for a sick child?  What would you do if you, your spouse, or your child have a major medical emergency at 3:00 am?  Chances are you have encountered a shift worker.  We live in a 24/7 world and shift workers make that world run.

Shift work refers to a work schedule that is outside of the traditional 9-to-5 working hours Monday-Friday. Instead of the standard daytime schedule, shift workers are assigned to work unconventional time periods, such as early morning shift, evening shift, or night shifts. This unconventional arrangement allows different industries to provide round-the-clock services or maintain continuous operations in industries that require constant coverage.  These industries are many: healthcare, food service, retail, military, mining, public utilities, meteorology, transportation, manufacturing, sanitation, law enforcement, fire, emergency services, hospitality, and customer service.

So What Hours Do You Work?

Shift work is a work schedule that is usually performed in rotations.  Different groups of workers do the same jobs in different rotations throughout the day with a small turnover period at the beginning and at the end of shift.  Shift work can be categorized into several types of arrangements such as rotating shifts, fixed shifts, and split shift.

I work DuPont schedule; it is a variation of rotating shift.  I work four 12-hour night shifts followed by three days off; three 12 hour day shifts followed by a big fat 48 hours off; three 12 hour night shifts followed by three days off; and four 12 hour day shifts followed by a lovely seven day weekend where nobody has to even think about work.  Trust me, the most coveted day of the rotation is the Sunday right before the seven-day break.  We call that blessed day Super Friday.  The most dangerous place to be, is between anyone I work with and the exit at quitting time on Super Friday.

Pros of Shift Work

I know you’re shaking your head and wondering what could possibly be an advantage of working such an unconventional schedule. Hear me out.  Working 12-hour shifts on a rotating schedule has forced me look at it from a glass half full approach.  As unusual and exhausting as shift work can be, there are many advantages of working such an unconventional schedule.

Higher Earning Potential

Many industries that require shift work offer perks such as a shift differential and overtime rates. Where I live, every hour over 12 hours in day counts as overtime pay and every hour over the conventional 40 hours a week counts as overtime.  Overtime rates in my state count as time and a half.  Time and a half pay compounded with shift differential can add up to a lot of extra money on your paycheck. Some industries factor in hazard pay as well.  I get all three pay bumps when I work night shift.  All of this can lead to a significantly higher earning potential for shift worker.  I was once offered a straight day schedule working four ten-hour shifts.  Though I loved working a 4/10 schedule in the past, I declined this offer because I ran the numbers and saw the money I would be losing.

Better Opportunities

Shift work involving rotating shifts can expose employees to a variety of tasks, responsibilities, and colleagues. This variety can help develop a broad skill set that can be transferred anywhere.  Another reason I like working shift is that it looks good on a resume to future employers.  Working an unconventional schedule shows that you have a work ethic, an ability to self manage, and a degree of tenacity that a future employer may find desirable.

Better Work Life Balance

I know what you’re thinking, “You’re kidding me, right?”.  This could almost be its own blog post. Having worked DuPont schedule for many years, I’m passionate about helping other shift workers find a positive work-life balance.  Here is a list of perks of working an unconventional schedule:

1. You won’t be stuck in rush hour traffic. Because I work rotating shift, my commutes to and from work are outside the usual rush hour times.
2. You won’t have to compete with everyone else when you’re off. This is my favorite perk. You can book hair, massage, dental, medical, or whatever appointments when everyone else is working.  You can run errands, go to the gym without having to battle a crowd. You see a movie and eat out at a cheaper price because you’re not doing it during peak hours.
3. You NEVER, EVER take your work home with you. Many professionals take their work home with them but not shift workers.  Seriously, a lot of working professionals have a home office, but not shift workers. When you’re off, you really are off.
4. You might get less wear and tear on your car and use less fuel. This will vary based on the schedule you work but I work 14 12-hour shifts over a three week rotation.  I would be putting a lot more miles on my car and using a lot more gas if I worked a conventional schedule.
5. You can have more uninterrupted family time when you’re off. Instead of a few hours, you can have days to do things together.
6. You can take vacations outside of the peak season and not have to deal with crowds and you usually get cheaper prices. A manager of mine that took his wife and kids on a cruise to Puerto Rico on his seven days off.  His wife was a stay-at-home mother that home schooled the kids.  The kids got a great field trip and the family got to have a great tropical vacation.
7. If you’re an introvert, working an unconventional schedule such as night shift or rotating shift might be a better fit because you’re not around as many people.

Cons of Shift Work

With every benefit, there are tradeoffs.  Here are some major cons to working an unconventional schedule.

Disrupted Circadian Cycle

I’m not going to lie, working rotating shift wrecks havoc on your sleep cycles.  The most significant drawback of rotating shift is the exhaustion from the regular disruption of the body’s natural circadian rhythms. Since the beginning of time, humans awakened with the sun rising and sleeping after the sun sets.  Humans are not meant to be awake and working during the night and we’re certainly not meant to have our sleep cycles flipped around.  As a result, irregular sleep patterns and working during nighttime hours can lead to fatigue, weight gain, worker burnout, sleep disorders, and increased risk of accidents.

Disrupted Social and Family Life

Shift work can cause a serious strain on personal relationships due to conflicting schedules with family and friends. Spending quality time with loved ones, helping children out with homework, taking children to extracurricular activities, and participating in social activities that occur during regular working hours becomes impossible.  Even single, unattached and childless shift workers find themselves feeling isolated and devoid of a life outside of work.

Health Risks

Shift work has been associated with an assortment of health issues such as increased risk of cardiovascular diseases, obesity, diabetes, gastrointestinal disorders, and mental health issues such as depression and anxiety. Even worse for those who work rotating shift, the irregular schedule and disruption of the body’s internal clock can cause chronic fatigue, weight gain and it can negatively impact overall health.

Reduced Productivity and Performance

This is no joke.  Shift workers that work night shift and rotating shift frequently suffer from fatigue and sleep deprivation.   This can lead to decreased productivity, impaired concentration, and reduced cognitive abilities. Maintaining focus and making critical decisions, especially during night shifts, can be very difficult at times.  Critical industries employ shift workers; an exhausted and sleep deprived employee can be very dangerous.  Let’s not forget that a physically and mentally exhausted shift worker driving home from night shift can be at a high risk of a car accident.

Lack of Social Support and Resources

Support services, such as childcare, healthcare, and recreational facilities are mostly tailored to conventional 9-5 workers.  Though 24 hour gyms are becoming more widely available, they are not everywhere.  Childcare needs to be privately arranged and will likely cost more because daycare centers operate during conventional hours.  Furthermore, healthcare providers, therapists, hair stylists, and bankers work during conventional hours so the shift worker might need to get creative when scheduling an appointment.

Limited Career Advancement

This varies on the industry, but shift workers could face limited opportunities for career advancement compared to their counterparts who work conventional daytime schedules. There is no question that shift workers are resourceful and dedicated, but factors such as reduced visibility, less interaction with management, and fewer training and job development opportunities occur during non-standard shifts.

 

Night shift workers don’t have a regular bedtime; we have a “suggested sleep duration” that we never meet.