UNDERSTANDING CIRCADIAN HEALTH: SMALL CHANGES CAN LEAD TO BIG IMPACT FOR SHIFT WORKERS

Understanding circadian health: small changes can lead to big impact for shift workers

24 July (24/7) marks Circadian Awareness Day – an opportunity to shine a light on the importance of our body's internal clock and the role it plays in sleep, health and performance.

For the millions of people working nights and rotating shifts, this day carries particular significance. While around-the-clock working keeps hospitals running, deliveries moving, transport operating and essential services available, it also means working against the body's natural circadian rhythm.

The good news? Although shift work presents unique challenges, there are practical, evidence-based steps that can help support your body clock. Small changes to your daily habits can make a real difference to how you sleep, feel and perform – both at work and at home.

Here are five simple ways to support your circadian health.

1. Use light to your advantage

Light is one of the strongest signals your body uses to regulate its internal clock. Getting the right light at the right time can help you feel more alert during work and make it easier to sleep when your shift ends.

Try to:

• Get around 30 minutes of bright light soon after waking.

• Use bright or blue-enriched light before and during your shift to help boost alertness.

• Reduce exposure to bright light after your shift, particularly in the hour before bed.

• Make your bedroom as dark as possible using blackout curtains or a sleep mask.

For night workers, even wearing sunglasses on the journey home can help reduce morning light exposure and make it easier to fall asleep.

2. Think about when you eat, not just what

Shift work can disrupt the hormones that regulate hunger and appetite, making it more tempting to reach for sugary or high-fat foods during the night.

Emerging research suggests that meal timing matters too. Whenever possible, aim to eat your main meals during daylight hours and avoid large meals overnight. Aligning meals more closely with your body's natural clock may help reduce some of the long-term health risks associated with shift work, particularly those affecting heart and metabolic health.

If you need an energy boost during a night shift, opt for lighter, protein-rich snacks such as:

• Greek yogurt

• A handful of nuts

• Boiled eggs

• Cottage cheese

• Hummus with vegetable sticks

These foods are more likely to provide sustained energy than sugary snacks or heavy meals.

3. Make movement part of your routine

Regular exercise is one of the best things you can do for your physical and mental wellbeing. It supports better sleep, improves mood and helps protect long-term health.

Aim for around 30 minutes of moderate activity on most days. This could be:

• Brisk walking

• Cycling

• Swimming

• Strength training

• Gardening or other active hobbies

There's no single "perfect" time to exercise. Some shift workers find that being active before work helps them feel more alert, while others prefer exercising after a shift to help them unwind. Experiment with different timings and choose the routine that works best for you.

4. Nap strategically

Getting enough sleep is one of the biggest challenges for many shift workers, particularly during a run of night shifts.

If a single long sleep isn't possible, try splitting your sleep. Sleeping soon after your shift, when your drive for sleep is strongest, and then taking a planned nap later before your next shift can sometimes be more effective than struggling to stay asleep for several hours.

Short naps can also be a powerful tool.

A nap of around 10–20 minutes before a night shift or when transitioning between shift patterns can improve alertness and reduce fatigue. Try to avoid longer naps where possible, as these can leave you feeling groggy and make it harder to sleep later.

5. Understand your chronotype

Not everyone is wired the same way.

Your chronotype describes your natural preference for sleeping and being active at different times of day. Some people naturally feel most alert early in the morning, while others perform better later in the day.

Understanding your chronotype can help you:

• recognise which shift patterns suit you best

• understand when you're likely to feel most alert

• identify when you may need additional strategies to manage fatigue

For example, someone who naturally prefers early mornings may find night shifts particularly challenging, making it even more important to prioritise good sleep habits, light exposure and recovery.

Curious about your chronotype? Try our free Chrono Clinic Quiz to discover your natural sleep pattern and receive personalised guidance.

Small habits really do add up

Working shifts will always bring unique challenges, and there is no single solution that removes the effects of working against the body's natural clock.

But growing evidence shows that lifestyle choices matter. The way you use light, time your meals, move your body, manage sleep and understand your own circadian rhythm can all help support better health, improve alertness and make shift work more sustainable.

This Circadian Awareness Day, why not choose just one new habit to try? Small, consistent changes are often the ones that make the biggest difference over time.

At Night Club, we're passionate about helping organisations create healthier, safer and more sustainable working lives for night workers. Through evidence-based training, practical tools and expert guidance, we help employers and employees better understand the science of sleep, fatigue and circadian health – because a 24-hour workforce deserves 24-hour support.

This Circadian Awareness Day, download our free digital resource that shares these five practical circadian health tips, ready to share directly with your shift workers.