At first glance, shift work and flexible work patterns may seem like great options. Part of the appeal may be that you’re free to do things when others are working. You can shop, visit places, do things with relative ease.

And from a business and operations perspective, flexible work patterns and changes provide full 24-hour coverage and the means to maximize efficiency during opening hours. They are used effectively in retail stores, call centers, medical services, security, catering, hotels, emergency services and in taxis or night transport.

But for the worker, the reality is often that the people you want to spend time with are busy, at work, or you’re unavailable because you’re catching up on desperately needed sleep. Shift workers often average only 5-6 hours of sleep per shift, less than the usual 7-8 hours. This can lead to stress, FOMO, a sense of isolation, and ultimately health problems.

And for the business owner, shift work can affect their staff, who are statistically more predisposed to insomnia and sleep-related problems, resulting in more accidents, lack of concentration and absenteeism. Mental health can suffer over time, potentially leading to depression, reduced job performance, and relationship difficulties.

Here are some tips for coping with flexible and shift work patterns;

– Rotating shift patterns They have been found to wreak havoc with the circadian body clock and can ultimately lead to the development of problematic sleep patterns. Try, whenever possible, to maintain a similar bedtime routine, even when you’re not working. If possible, arrange a shift pattern that allows days off between night shifts to allow for recovery. Try to keep a consistent routine so that your body’s rhythms adjust.

– Some employers appreciate that sleep is an issue for the shift worker and offer on-site employees 20-minute nap breaks during their shifts. Accept the offer and relieve extreme tiredness. It has been found to be a viable and effective means of supporting and maintaining a healthier workforce, as many employers are aware that absenteeism, poor performance and many workplace accidents can be attributed to stress and lack of sleep.

– Morale may be affected when staff regularly miss important family and social events due to their flexible work schedules. FOMO, guilt, and relationship issues need to be addressed. A sensible employer will appreciate the benefits of supporting a well-trained staff, will not want to lose them, and will try to offer as much open communication, training, and support as possible.

– Be active and keep your energy levels up during breaks. Get some fresh air, walk, run, even exercise and get your circulation levels up. Drink water and healthy food.

– Watch your caffeine intake. At the start of a shift pattern, it’s important to stay awake, but as the end of a shift nears and you think about getting some sleep, it helps to minimize your caffeine levels.

– Keep in mind that the time of greatest sleep it’s between 4 and 5 am, so make sure there are tasks that keep you alert and interested; avoid saving tedious or boring jobs for the end of your shift.

– How much do you commute to work? Try to maximize your rest time, if possible, by avoiding long commutes to work or running errands on the way home, which will often serve to keep you awake and make it harder for you to fall asleep. If you feel drowsy when driving (and shift workers are nearly twice as likely to fall asleep at the wheel), consider driving barefoot, keeping your window down, and singing along to the radio.

– Discuss and share helpful tips and advice with co-workers and colleagues. Find out how they get by and learn from each other.

– Sleep can be elusive and difficult to program. Some shift workers find that getting enough sleep becomes a major concern, constantly playing on their minds. It can be stressful trying to maintain a semblance of a normal life, wanting to socialize, build relationships, keep in touch with family and friends when working shifts. Even eating at unusual times can make life messy, especially for those with flexible shift patterns where each week has a different time.

– Sleeping during the day can be stressful with all manner of distractions, ranging from the practical considerations of coping with daylight and outside noises to guilt over all the things we could, should, and should be doing. Negotiations with ourselves about how little sleep we can get are common, as is the desire to have a normal life outside of work.

– Support good sleep making sure your bedroom is dark and comfortable. Maybe use blackout blinds. We are programmed to sleep at night and wake up when it is day. Ask housemates to be respectful and keep noise to a minimum for a few hours. An eye mask or ear plugs may help. Put your phone on silent.

Shift work may be a useful option for a while. Be aware of the importance of good personal care and encourage your employer to support you during this time as well.

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