FAQs
Gym sessions before or after a 12 hour shift might not be your absolute best so start with the goal of just getting there. Get in a 15 minute jog, a light yoga session, or a few bodyweight exercises. If you get off late and are going to be extra short on sleep you can do a workout from my Free On-The-Go Workout Guide.
How do you wind down after a 12 hour shift? ›
Five ways to unwind after a long shift
- Schedule some alone time. Setting aside some time for yourself can help rejuvenate your mind and body. ...
- Disconnect for an hour. ...
- Energise your diet. ...
- Listen to some relaxing music or read a book. ...
- Make the most of your time off.
How do you break down a 12 hour shift? ›
10 tips to thrive during a 12-hour shift
- Prioritise a good night's sleep. It all starts with quality sleep. ...
- Begin with a wholesome breakfast. ...
- Stay hydrated. ...
- Smart snacking. ...
- Comfortable footwear. ...
- Take short breaks. ...
- Connect with colleagues. ...
- Utilise mindfulness technology.
How can I get energy after 12 hour shift? ›
Tips on surviving a 12-hour shift
- Pack your food and eat right. ...
- Get enough rest. ...
- Use your breaks wisely. ...
- Take nutrient-rich supplements. ...
- Make friends at work. ...
- Plan vacations. ...
- Adjust your regular days off.
How can I be productive after a 12 hour shift? ›
How to Stay Productive When You Need to Work Long Hours
- Keep your mental focus sharp. ...
- Streamline your workflow. ...
- Structure your day for maximum productivity. ...
- Take periodic breaks. ...
- Stick to a healthy diet. ...
- Get enough sleep. ...
- Reflect on the big picture. ...
- Set healthy work-life boundaries.
What to do after a 12 hour shift? ›
The 5 best ways to wind down after a 12 hour shift
- Listen to some relaxing music. Most people enjoy listening to music, but many don't realise the positive cognitive effects it can have. ...
- Have a long shower or bath. ...
- Eat healthily. ...
- Read a book. ...
- Sleep.
How do I work out after a 12 hour shift? ›
Gym sessions before or after a 12 hour shift might not be your absolute best so start with the goal of just getting there. Get in a 15 minute jog, a light yoga session, or a few bodyweight exercises. If you get off late and are going to be extra short on sleep you can do a workout from my Free On-The-Go Workout Guide.
How to survive 5 12 hour shifts? ›
8 tips for staying alert during long shifts
- Get proper sleep. ...
- Stay organized. ...
- Keep busy. ...
- Take scheduled breaks. ...
- Consume caffeine wisely. ...
- Practice mindfulness. ...
- Stay active. ...
- Engage in conversation.
Why are 12 hour shifts so hard? ›
Sleep schedule inflexibility.
Hours away from work during a work day are limited, so a shiftworker's optimal timing and amount of sleep may be a challenge to achieve. Sleep schedule disruption can potentially occur because of the reduced flexibility for sleep time.
How to lose weight working 12 hour shifts? ›
Weight loss tips for shift workers
- Plan your overnight snacks. A must-do tip for shift workers is meal planning and timing of meals. ...
- Pack, don't buy. There are too many tempting, unhealthy choices for eating when you're working shift work. ...
- Try to stick to schedule. ...
- Work it out. ...
- Sleep in the dark.
Workplace Stress
Stress in the workplace can wear you down over the course of the day, leaving you feeling too tired after work to do much more than put up your feet and scroll on your phone or watch television. Over time, this stress can take a toll on your physical and mental well-being.
What 12-hour shifts do to your body? ›
When you are working for 12 hours there is often little time before, during and after your shifts to eat healthy meals or exercise properly. This combined with fatigue and other adverse factors can result in some serious health risks including depression, anxiety and insomnia.
Do 12-hour shifts feel long? ›
Twelve hours is a long time. While some shifts may whiz by, others may creep along at a snail's pace, particularly if your work hours cover slow times, such as an overnight shift. Boredom and fatigue may set in when time begins to drag, creating a distracted, wandering mind or sleepiness.
How many hours of sleep do I need after a 12 hour shift? ›
Changes to your sleep routine at home
Most shift workers sleep one to four hours fewer than non-shift workers. It's important to get at least seven to nine hours of sleep every day. If you're a shift worker, you must make sleep a priority.
How many hours rest after a 12 hour shift? ›
11 hours rest between each working day.
How do you eat when you work 12 hour shifts? ›
For a 12 hour shift pack at least one meal and two snacks. Eating a snack a few hours in, your meal around halfway through and another snack two hours before your shift is done should provide your body with the fuel it needs.
Why am I so tired after a 12 hour shift? ›
Spending all that time on your feet can put a strain on your body, leading to discomfort and potential health issues. Working a lengthy shift may disrupt sleeping patterns and leave less spare time for seeing friends, spending time with family, and personal pursuits, making it hard to maintain work-life balance.
Are 12 hour shifts unhealthy? ›
Long-term health risks
When you are working for 12 hours there is often little time before, during and after your shifts to eat healthy meals or exercise properly. This combined with fatigue and other adverse factors can result in some serious health risks including depression, anxiety and insomnia.
How do you wind down fast after work? ›
How to unwind after work: 13 tips to de-stress
- Engage in physical activity. ...
- Practice mindfulness or meditation. ...
- Establish a post-work ritual. ...
- Dedicate time to hobbies. ...
- Enjoy quality time with loved ones. ...
- Prepare for tomorrow. ...
- Use calming music or sounds. ...
- Take a hot bath or shower.