Shift Work and Health: How Disrupting Your Body Clock Impacts Long-Term Wellbeing

For many people, shift work is not a choice—it is a necessity.

Healthcare professionals, emergency responders, factory workers, transport staff and many others rely on late, rotating or night shifts to keep essential services running.

However, growing research consistently shows that working against our natural body clock carries significant health consequences, particularly for those regularly working evening or night shifts.

Understanding why shift work affects health—and what can be done to reduce its impact—can be empowering, practical and protective in the long term.

The Hidden Health Risks of Shift Work

Increased Risk of Chronic Disease

Long-term shift work has been linked to a higher risk of several chronic conditions, including:

• Type 2 diabetes

• Coronary heart disease

• Stroke

• Certain cancers

These risks are not driven by a single factor, but by the cumulative strain placed on the body when sleep, eating patterns, hormone release and metabolic processes are repeatedly disrupted.

Accident Risk and Cognitive Impairment

Fatigue and circadian disruption significantly impair attention, reaction time and decision-making. This not only affects performance at work but also dramatically increases accident risk.

One study of nurses found that 26 out of 128 reported falling asleep and being involved in road traffic accidents after night shifts—a stark reminder that the dangers of shift work often extend beyond the workplace.

Anxiety, Depression and Emotional Wellbeing

Shift work is associated with increased rates of anxiety and depression, with evidence suggesting the impact may be particularly pronounced in women. Disrupted sleep, altered hormone rhythms and social isolation all play a role.

Hormonal Health and Reproductive Impact

• Worsening menopause symptoms, including sleep disturbance, mood changes and hot flushes

• Reduced fertility, including evidence of lower sperm count in men

• Greater overall hormonal dysregulation driven by altered cortisol and melatonin rhythms

Gut Health, Inflammation and Weight Regulation

Shift work has a profound effect on digestive health and metabolic balance.

Common patterns include:

• Increased cravings for high-carbohydrate and sugary foods

• More frequent snacking

• Eating at times when the body is naturally primed to fast and slow digestion

This combination disrupts the gut microbiome, impairs blood sugar regulation and promotes systemic inflammation, which underpins many chronic diseases.

The Root Cause: Circadian Rhythm Disruption

At the centre of these health effects is disruption to the circadian rhythm—our internal 24-hour body clock.

This central clock coordinates many vital processes, including:

• When we feel sleepy or alert

• When we digest and absorb nutrients

• When hormones are released

• When repair, healing and even hair growth occur

In addition to the main body clock, there are peripheral clocks throughout the body, all working in harmony when we follow a natural light-dark cycle.

Shift work forces the body to operate against this rhythm, creating ongoing internal misalignment.

Why Light Matters So Much

Light is the primary signal that sets our body clock.

• Bright and blue light in the morning reduces melatonin and raises cortisol, helping us wake up and feel alert

• Melatonin then gradually builds throughout the day, peaking before sleep

• Cortisol should follow the opposite pattern—high in the morning and reducing into the evening

When cortisol becomes dysregulated, it can contribute to:

• Elevated blood pressure

• Increased glucose release from the liver

• Higher levels of inflammation

Infrared and warmer light (such as firelight or older orange-toned bulbs) naturally encourage sleep—something our ancestors would have relied on.

Shift workers, however, are often exposed to bright LED lighting at night and limited natural daylight exposure, creating a powerful biological mismatch.

Practical Strategies to Reduce the Impact of Shift Work

While systemic changes—such as workplace lighting that mimics natural light frequencies—would be ideal, there are effective personal strategies that can help protect health.

Light Exposure

• Late or night shift workers:

  • Get natural daylight exposure before your shift

  • Consider blue-light blocking glasses later in the shift

• Early shift workers:

  • Prioritise daylight exposure after finishing work

Combining daylight exposure with gentle outdoor exercise offers additional benefits for mood, metabolism and sleep.

Optimise Your Sleep Environment

• Keep the room cool, dark and quiet

• Use eye masks, white noise or blackout blinds if needed

• Consider a wind-down routine 30 minutes before bed:

  • Light stretching

  • A warm shower

  • Meditation or breathing exercises

  • Reading (not screens)

Nutrition for Shift Workers

• Eat a light breakfast or meal once awake

• Limit high-GI or carbohydrate-heavy foods during night shifts

• Aim for:

  • High-protein, high-fibre meals

  • Three main meals within a 12-hour eating window to support blood sugar balance

• Increase tryptophan-rich foods after your shift or before sleep (tryptophan supports melatonin production)

Because shift workers often have limited food options, bringing prepared meals can help avoid reliance on vending machines or late-night deliveries.

Key Nutrients to Support Shift Worker Health

• Vitamin D – due to reduced sunlight exposure

• Probiotics or fermented foods – to support gut health

• Omega-3 fatty acids – to reduce inflammation

• Magnesium – to support sleep quality and stress resilience

Final Thoughts

Shift work places unique and often underestimated demands on the body. While not all risks can be eliminated, targeted lifestyle, nutrition and sleep strategies can significantly reduce the long-term health impact.

If you feel that shift work is negatively affecting your energy, sleep, mood, gut health or long-term wellbeing, support is available.

Ready to Take the Next Step?

If shift work is taking a toll on your health, I offer a free, no-pressure chat to explore how nutrition and lifestyle support could help you feel more resilient, balanced and energised.

👉 Get in touch to book your free chat today

You deserve support that works with your biology—not against it.