WPH Coaching Center: Maintaining Health While Working Night Shifts

Maintaining Health While Working Night Shifts by WR48 Pro Niamh Heffernan

WPH Media, Tucson, AZ, 3/28/25

Healthy Workplace, Healthy Home: Night Shift workers

‘Healthy Habits’

Working night shifts can be challenging, but building healthy habits helps maintain energy, focus, and overall well-being. Here’s how to stay in routine and promote wellness both at work and at home.

 

1. Maintain a Consistent Sleep Routine

At Work: Try to take short naps before your shift to reduce fatigue.

At Home: Keep a dark, cool, and quiet sleep environment, this could be done by using blackout curtains. Stick to a set sleep schedule, even on days off.

Why it Matters: Shift work can disrupt your body’s natural circadian rhythm, making it harder to get quality rest. Poor sleep can lead to fatigue, mood swings, and decreased focus.

How to Improve It:

• Stick to a schedule: Try to go to bed and wake up at the same time, even on days off, to regulate your internal clock.
• Create a sleep-friendly environment: Use blackout curtains or earplugs to block out daytime distractions.
• Limit screen time: Avoid screens at least 30 minutes before bed, as blue light can interfere with melatonin production.
• Practice relaxation techniques: Deep breathing, stretching, or guided sleep meditation can signal your body to wind down.

2. Eat for Energy

At Work: Choose balanced meals with protein, healthy fats, and fibre to stay fuelled. Avoid heavy, greasy foods that can cause sluggishness.

At Home: Plan and prep meals ahead of time to avoid unhealthy late-night snacking. Try to eat breakfast before sleeping to aid digestion.

Why it Matters: Eating the right foods can help sustain energy levels and prevent crashes during long shifts.

Best Foods for Energy:

Lean proteins (chicken, turkey, tofu, eggs)

Healthy fats (avocado, nuts, seeds, olive oil)

Complex carbohydrates (quinoa, brown rice, oats, sweet potatoes)

Hydrating fruits & veggies (cucumbers, oranges, watermelon)

Energy Source Comparison:

Unhealthy Choices: Energy drinks like Monster and Red Bull contain high amounts of sugar and caffeine, leading to an energy spike followed by a crash.

Healthier Alternatives: Green tea, black coffee (in moderation), or smoothies with protein and natural sugars for sustained energy.

Meal Prep Tip: Pack protein-rich snacks like almonds, Greek yogurt, or hummus with veggies to avoid relying on vending machines or fast food.

Hitting Macro Requirements & Building Long-Term Habits

Why it Matters: Your body still requires the same number of macronutrients (carbohydrates, protein, and fats) whether you work a day or night shift. Under-fuelling or relying on processed foods can negatively impact performance, energy levels, and overall health.

• Macronutrient Guidelines:
  • Men: ~2,500 calories per day (varies based on activity level)
  • Women: ~2,000 calories per day (varies based on activity level)
  • Protein:2-2.0g per kg of body weight to support muscle recovery
  • Carbs: Focus on complex sources for sustained energy
  • Fats: Prioritize healthy fats for brain function and satiety

Starting a new routine takes time—think of it like picking up a new sport. The most important aspect is building long-lasting, sustainable habits that keep your body fuelled without relying on quick fixes that lead to crashes.

Small Break Meals (Quick & Easy)

1. Greek Yogurt with Berries & Granola

Ingredients:

• 200g Greek yogurt (protein: 18g, carbs: 8g, fats: 5g)
• 50g mixed berries (carbs: 5g)
• 20g granola (carbs: 10g, fats: 3g)
• 1 tsp honey (carbs: 6g)

Macros (Approx): Protein 18g | Carbs 29g | Fats 8g

Steps:

1. Scoop Greek yogurt into a bowl.
2. Top with berries, granola, and drizzle honey.
3. Mix and enjoy.

2. Peanut Butter & Banana Rice Cakes

Ingredients:

• 2 rice cakes (carbs: 16g)
• 1 tbsp natural peanut butter (protein: 4g, fats: 8g)
• ½ banana, sliced (carbs: 12g)
• Cinnamon (optional)

Macros (Approx): Protein 4g | Carbs 28g | Fats 8g

Steps:

1. Spread peanut butter on rice cakes.
2. Place banana slices on top.
3. Sprinkle cinnamon on top.

3. Hummus & Veggie Sticks

Ingredients:

• 100g hummus (protein: 6g, carbs: 14g, fats: 10g)
• 1 small carrot, sliced (carbs: 6g)
• 1 small cucumber, sliced (carbs: 4g)
• 1 celery stalk (carbs: 2g)

Macros (Approx): Protein 6g | Carbs 26g | Fats 10g

Steps:

1. Slice veggies into sticks.
2. Dip into hummus and enjoy.

4. Boiled Eggs & Whole Wheat Crackers

Ingredients:

• 2 boiled eggs (protein: 14g, fats: 10g)
• 5 whole wheat crackers (carbs: 20g)

Macros (Approx): Protein 14g | Carbs 20g | Fats 10g

Steps:

1. Boil eggs for 10 minutes, then peel.
2. Slice eggs and serve with crackers.

5. Protein Shake & Nuts

Ingredients:

• 1 scoop whey protein (protein: 25g, carbs: 4g, fats: 1g)
• 250ml almond milk (carbs: 2g, fats: 2g)
• 15g mixed nuts (protein: 4g, fats: 8g)

Macros (Approx): Protein 29g | Carbs 6g | Fats 11g

Steps:

1. Blend protein powder with almond milk.
2. Drink alongside mixed nuts.

Big Break Meals (Filling & Nutritious)

1. Chicken, Quinoa & Roasted Veggie Bowl

Ingredients:

• 150g grilled chicken (protein: 33g, fats: 5g)
• 100g cooked quinoa (carbs: 21g, protein: 4g)
• ½ bell pepper, sliced (carbs: 4g)
• ½ zucchini, sliced (carbs: 3g)
• 1 tbsp olive oil (fats: 14g)

Macros (Approx): Protein 37g | Carbs 28g | Fats 19g

Steps:

1. Cook quinoa as per instructions.
2. Roast bell pepper and zucchini with olive oil for 15 mins at 200°C.
3. Grill chicken and slice.
4. Mix everything in a bowl and serve.

2. Salmon, Sweet Potato & Greens

Ingredients:

• 150g baked salmon (protein: 35g, fats: 15g)
• 150g sweet potato, roasted (carbs: 30g)
• 50g spinach (carbs: 2g, protein: 2g)
• 1 tsp olive oil (fats: 5g)

Macros (Approx): Protein 37g | Carbs 32g | Fats 20g

Steps:

1. Bake salmon at 180°C for 15-20 minutes.
2. Roast sweet potato at 200°C for 25 minutes.
3. Sauté spinach with olive oil for 2 mins.
4. Serve together.

3. Turkey & Avocado Wrap

Ingredients:

• 1 whole wheat wrap (carbs: 30g)
• 100g turkey slices (protein: 22g)
• ½ avocado, sliced (fats: 10g)
• 1 tbsp Greek yogurt (protein: 2g, fats: 1g)
• Lettuce & tomato (carbs: 3g)

Macros (Approx): Protein 24g | Carbs 33g | Fats 11g

Steps:

1. Spread Greek yogurt on wrap.
2. Add turkey, avocado, lettuce, and tomato.
3. Roll and slice in half.

4. Beef Stir Fry with Brown Rice

Ingredients:

• 150g lean beef strips (protein: 34g, fats: 5g)
• 100g cooked brown rice (carbs: 22g, protein: 3g)
• ½ cup broccoli (carbs: 3g)
• ½ cup bell peppers (carbs: 3g)
• 1 tbsp soy sauce (carbs: 1g)

Macros (Approx): Protein 37g | Carbs 29g | Fats 5g

Steps:

1. Cook brown rice as per instructions.
2. Stir-fry beef in a pan for 5 minutes.
3. Add broccoli and peppers, cook for 3 minutes.
4. Mix in soy sauce and serve.

5. Cottage Cheese & Whole Wheat Toast with Nuts

Ingredients:

• 200g cottage cheese (protein: 22g, fats: 5g)
• 2 slices whole wheat toast (carbs: 30g)
• 10g almonds (fats: 7g, protein: 2g)
• 1 tsp honey (carbs: 6g)

Macros (Approx): Protein 24g | Carbs 36g | Fats 12g

Steps:

1. Spread cottage cheese on toast.
2. Sprinkle almonds and drizzle honey.

3. Stay Hydrated

At Work: Drink plenty of water and limit caffeine intake in the second half of your shift to avoid disrupting sleep.

At Home: Keep a water bottle by your bed and hydrate before and after sleep to support your body’s recovery.

Why it Matters: Dehydration can lead to headaches, fatigue, and difficulty concentrating.

How to Stay Hydrated:

• Carry a reusable water bottle and set reminders to drink regularly.
• Add lemon, cucumber, or mint for flavour if plain water is unappealing.
• Limit caffeine in the second half of your shift to prevent sleep disturbances.

4. Keep Moving

At Work: Take short walks, stretch during breaks, and use movement to fight fatigue.

At Home: Incorporate light exercise like yoga or walking before or after sleep to improve circulation and reduce stress.

Why it Matters: Physical activity helps fight fatigue, improves circulation, and boosts mood.

Ways to Stay Active:

• On Breaks: Take a short walk, stretch or do a 10-minute body weight workout.
• Before or After Work: Try light yoga or mobility exercises to reduce stiffness and stress.
• At Home: Engage in fun activities like a bike ride or playing with family to maintain movement outside of work.

1. Short Walk (5-10 minutes)

• Purpose: Warm up the body, get your blood flowing, and prepare your muscles for the upcoming stretch and workout.
• Walk Details:
  • Start with a light pace, focusing on steady breathing.
  • Gradually increase your pace as you progress, but maintain a comfortable pace.
  • Focus on your posture: keep your back straight, shoulders relaxed, and engage your core.
  • After 5 minutes, slow down for the last minute to cool down your walk and ease into your stretching routine.

2. Stretching Routine (5-7 minutes)

1. Neck Stretch (1 minute)

• Stand or sit tall.
• Gently tilt your head towards your right shoulder, feeling the stretch along the left side of your neck.
• Hold for 30 seconds, then switch to the other side.

2. Shoulder Rolls (1 minute)

• Stand tall with feet hip-width apart.
• Roll your shoulders forward in big circles for 30 seconds.
• Reverse and roll your shoulders backward for another 30 seconds.

3. Forward Fold Stretch (1 minute)

• Stand with your feet hip-width apart, knees slightly bent.
• Inhale and lengthen your spine, then exhale and fold forward, bringing your chest towards your thighs.
• Let your arms dangle or gently hold onto opposite elbows. Hold for 30 seconds to 1 minute.

4. Lunge with a Twist (1 minute)

• Step your right foot forward into a lunge, making sure your knee is directly above your ankle.
• Place your left hand on the floor and twist your torso to the right, reaching your right arm toward the ceiling.
• Hold for 30 seconds, then switch sides.

5. Standing Hamstring Stretch (1 minute)

• Stand tall with one foot forward, heel on the ground, and toes pointing upward.
• Hinge forward from your hips, reaching toward your toes while keeping your back straight.
• Hold for 30 seconds on each leg.

3. 10-Minute Bodyweight Workout

1. Bodyweight Squats (1 minute)

• Stand with feet shoulder-width apart.
• Lower your body by bending your knees and pushing your hips back as if you are sitting in a chair.
• Keep your chest lifted and knees behind your toes.
• Perform as many squats as you can for 1 minute, maintaining proper form.

2. Push-ups (1 minute)

• Start in a plank position with hands slightly wider than shoulder-width apart.
• Lower your body towards the floor by bending your elbows.
• Push back up to the starting position.
• Modify by doing knee push-ups if needed. Do as many push-ups as you can in 1 minute.

3. Glute Bridges (1 minute)

• Lie on your back with knees bent and feet flat on the ground, hip-width apart.
• Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower your hips back to the ground and repeat for 1 minute.

4. Plank (1 minute)

• Get into a forearm plank position with your body in a straight line from head to heels.
• Engage your core and hold for 1 minute. Modify by dropping to your knees if needed.

5. Reverse Lunges (1 minute)

• Stand with feet hip-width apart.
• Step your right foot back into a lunge, lowering both knees until they are at 90 degrees.
• Push off your right foot to return to standing.
• Alternate legs for 1 minute.

6. Mountain Climbers (1 minute)

• Start in a plank position.
• Quickly alternate bringing your knees toward your chest in a running motion, keeping your core tight.
• Perform for 1 minute, maintaining a fast pace.

7. Superman Hold (1 minute)

• Lie on your stomach with arms extended in front of you.
• Lift both your arms and legs off the ground, engaging your back and glutes.
• Hold the position for 1 minute, squeezing your glutes and lower back muscles.

8. Jumping Jacks (1 minute)

• Stand with feet together and arms at your sides.
• Jump your feet out wide while raising your arms overhead.
• Jump back to the starting position.
• Perform jumping jacks continuously for 1 minute.

4. Light Yoga for Relaxation

1. Mountain Pose with Deep Breathing (2 minutes)

• Stand tall with feet hip-width apart, arms at your sides.
• Inhale and reach your arms overhead, stretching through the fingertips.
• Exhale and lower your arms, grounding your feet into the floor.
• Repeat for 2 minutes, focusing on your breath.

2. Downward Dog to Cobra Flow (4 minutes)

• Start in a tabletop position (hands and knees).
• Lift your hips up and back into Downward Dog, pressing your hands and feet into the ground, and hold for a few breaths.
• Move forward into Cobra Pose by lowering your hips and lifting your chest, using your arms to support you.
• Flow between Downward Dog and Cobra for 4 minutes, allowing your body to release tension.

3. Thread the Needle (3 minutes)

• Begin in a tabletop position.
• Reach your right arm underneath your body, bringing your shoulder and ear to the floor.
• Hold for 1-2 minutes, then switch sides.
• Breathe deeply into your upper back and shoulders.

4. Supine Spinal Twist (3 minutes)

• Lie on your back with your arms extended to the sides.
• Bring your knees to your chest, then slowly lower them to one side while keeping your shoulders on the floor.
• Hold for 1-2 minutes, then switch sides.

5. Savasana (3 minutes)

• Lie flat on your back with arms at your sides, palms facing up.
• Close your eyes and take deep, slow breaths.
• Allow your body to completely relax and let go of any remaining tension.

5. Mobility Exercise Session For Reducing Stiffness and Stress

1. Neck Circles (2 minutes)

• Sit or stand tall, keeping your spine straight.
• Slowly drop your chin towards your chest, then gently roll your head in a full circle.
• Do 3-4 circles in one direction, then switch directions.
• This helps release tension in the neck and shoulders.

2. Shoulder Rolls (2 minutes)

• Sit or stand tall with your arms at your sides.
• Inhale and roll your shoulders forward in a circular motion for 30 seconds.
• Exhale and roll your shoulders backward for another 30 seconds.
• Repeat for 2 minutes to loosen up the shoulders.

3. Standing Forward Fold with Reach (3 minutes)

• Stand with feet hip-width apart, knees slightly bent.
• Inhale and reach your arms overhead, then exhale and fold forward, bringing your hands to the floor or shins.
• Hold for a few breaths, and then reach one arm up to the ceiling, stretching the opposite side of your body.
• Alternate sides for 3 minutes to increase flexibility in the hamstrings and back.

4. Hip Circles (3 minutes)

• Stand with your feet hip-width apart and hands on your hips.
• Slowly rotate your hips in a circular motion, first clockwise for 1.5 minutes, then counterclockwise.
• This movement helps reduce stiffness in the lower back and hips.

5. Ankle Rolls (2 minutes)

• Sit comfortably or stand and lift one foot off the ground.
• Roll your ankle in circles in one direction for 1 minute, then switch to the opposite direction.
• Repeat on the other foot to promote ankle mobility and improve circulation.

6. Manage Stress & Mental Health

At Work: Use deep breathing, short mindfulness exercises, or listen to calming music to manage stress.

At Home: Set aside time to unwind with family, limit screen time before bed, and practice relaxation techniques.

Why it Matters: Shift work can be isolating and stressful, making it essential to prioritize mental well-being.

Stress Management Tips:

• Use meditation or mindfulness apps like Headspace to unwind.
• Journal for 5 minutes before bed to clear your mind and reflect on positive moments.

Break-Time Stress Relief:

Deep breathing exercises (4-7-8 technique)

Listen to calming music or a short podcast

Step outside for fresh air and a change of scenery

What is the 4-7-8 breathing technique?

The 4-7-8 breathing technique is a simple relaxation method designed to reduce stress and help with falling asleep. It’s often used for calming the mind and body, especially in moments of anxiety or when preparing to rest. Here’s how it works:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale completely through your mouth for 8 seconds.

Repeat this cycle for 3-4 times, or as needed. The extended exhale helps activate the body’s parasympathetic nervous system, promoting relaxation. It’s a great technique to practice before bedtime to calm the mind and body.

6. Make Time for Family & Balance

At Work: Stay connected with loved ones through messages/calls. This might not work only if it can be done.

At Home: Prioritize quality time on days off, plan activities that fit your energy levels, and meet with family members.

Why it Matters: Maintaining relationships while working night shifts can be challenging, but quality time is essential for emotional well-being.

How to Stay Connected:

• Plan ahead: Set aside dedicated time for family activities on days off.
• Use technology: Schedule video calls or send voice messages if schedules don’t align.
• Prioritize meaningful moments: Even small gestures like having breakfast together before your shift can strengthen relationships.

7. Lead by Example

Prioritizing wellness on a night shift benefits both your work performance and home life. Find what works for you, stay consistent, and create a sustainable routine that supports long-term health.

Challenge: Pick one habit to improve this week and track your progress with a coworker or family member!

Prioritizing wellness on a night shift benefits both your work performance and home life. Find what works for you, stay consistent, and create a sustainable routine that supports long-term health.

Challenge: Pick one habit to improve this week and track your progress with a coworker or family member!

Conclusion

While working night shifts can be challenging, healthy habits can significantly improve well-being. Prioritizing sleep, maintaining a balanced diet, managing light exposure, staying active, and taking care of mental health can help night shift workers thrive while maintaining a good quality of life. For athletes, sticking to a consistent routine is essential for ensuring their bodies function at peak levels despite the challenges of night shifts.

Thank you to Niamh Heffernan for the excellent discussion on Maintaining Health While Working Night Shifts

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