Self-Care Tips for Shift Workers

Self-Care Tips for Shift Workers
4
November
2019
Tips

If you compare yourself to a zombie or vampire and you’re often unsure what day it is, you might just be a shift worker. Shift workers provide essential services around the clock but managing shift work can be challenging. Today we want to talk about the health risks associated with shift work and give you some self-care tips you can use whether you work morning, afternoons, nights, or rotating shifts.

What is shift work?

Shift work is when you work outside of the typical 9 am to 5 pm shifts. This includes starting work in the wee hours, the afternoon, or at night. Rotating shifts—where you work different schedules throughout the week or month—is also considered shift work. Shift work is common in the hospitality, healthcare, and manufacturing industries.

The health risks associated with shift work

Shift work is associated with increased risk of diabetes, obesity, and cardiovascular disease. A recent study of nurses showed their risk of coronary heart disease increases with the number of years they work rotating night shifts. Fortunately, the study also showed this increased risk returns to normal after the nurses stop working rotating night shifts.

According to the National Sleep Foundation, about 10 percent of shift workers have shift work disorder and 25-30 percent of shift workers experience symptoms of the disorder including insomnia and excessive daytime sleepiness.

Being a shift worker isn’t easy, but you can limit the downsides by taking good care of yourself.

Self-care tips for shift workers:

  • Get enough sleep – It’s challenging to sleep when everyone else is awake but it’s essential. Practice good sleep hygiene and install a black-out curtain in your bedroom so you can sleep in the dark. If you like napping, try a 30-minute nap before your shift.
  • Exercise – Just like on the day shift, exercise reduces stress and increases your energy over time. The benefits of yoga and strength training can’t be ignored. Test out different times to exercise and remember—the best time to exercise is whatever time you can stick to.
  • Stay social – Working off hours can wreak havoc on your social life. To avoid isolation, schedule quality time with your favourite people every week.
  • Enjoy your hobbies – It takes time to get used to shift work, but once you get the hang of it, make sure you still make time for your hobbies and leisure activities. Whether it’s getting a massage, reading a book, or going for a walk in your favourite place, making time for activities you enjoy is a great way to rejuvenate yourself.
  • Learn about shift work issues – People can thrive on shift work and it’s faster to learn what works (and what doesn’t) from other shift workers than stumble through the experience alone. The National Sleep Foundation’s microsite, Shift Work & You, has many tips for managing shift work well.

We’re here to help you look and feel your best, whether you’re working days, nights, or something in between. If you’d like to take care of yourself in a relaxing spa environment, give us a call to book a deep tissue massage and a rejuvenating facial.

Feel great, look great with Hand & Stone Massage & Facial Spa.

Massage. Facials. Waxing. At Hand & Stone, our registered massage therapists will help relieve tension, soothe tired muscles and ease headaches. Interested in our facial services? We know radiant, healthy skin reflects how you look and feel. Hand & Stone’s facials are performed by certified estheticians and we are proud to offer Dermalogica®, YonKa and Diego Dalla Palma products so you can enjoy a bright, beautiful complexion between regular appointments.

We’ll help you look and feel your best, affordably! Call today to schedule your appointment! We’re open 7 days a week with extended hours and gift cards are available for all occasions. Contact us today!

* Introductory offers valid for first time visit only. Not valid for gift cards. Massage and Facial sessions include a full 50-minute hands-on service and additional time for consultation and dressing.

Offers may not be combined. Prices do not include taxes. Prices and services are subject to change and may vary by location.

* Free gift card offer only valid in-spa. Location offers vary from spa to spa.

Proud supporter of Heart & Stroke

Massage by a registered massage therapist can help reduce stress, a risk factor for heart disease and stroke.
However, before getting a massage, check with your doctor to make sure it is right for you.

™The heart and / Icon on its own and the heart and / Icon followed by another icon or words in English or French are trademarks of Heart and Stroke Foundation of Canada used under license. “The Heart and Stroke Foundation of Canada recognizes the important contribution of its sponsors. However, this is not an endorsement./La Fondation des maladies du coeur et de l’AVC du Canada reconnaît l’importante contribution de ses commanditaires. Cette reconnaissance ne constitue pas une recommandation.”