It’s 4am, and I’ve been awake for 22 hours. My shift started at 2:30pm and the surgeries haven’t stopped all night. As I drive home, a kangaroo jumps across the road. I hit the brakes and just miss it. When I finally get home, I realise I haven’t had a drink of water in hours. I gulp some down and crawl into bed, hoping I won’t get called back in before my shift officially ends at 8am.
I work as a nurse in a regional hospital. I’ve been doing this for 40 years, and while the rosters have improved since the early days, back then we worked ten days straight with late finishes followed by early starts, shift work still wears me down. I’ve never adapted to night shifts, no matter how hard I try. I even volunteered to do nights during COVID, but after just a month of two shifts a week, I was relieved to stop.
Night shifts always throw me off. I don’t know when to eat, when to sleep, or whether to drink coffee. Even with air-conditioning and blackout curtains, I never get enough rest. I always feel like I’m chasing my tail, trying to stay healthy, catch up on sleep, and still have time for friends and family.
It’s hard to make plans when your work hours keep changing. You can’t commit to sport or volunteering, and there’s little control over when you work. Even if you try to swap shifts, you have to weigh up whether you’re letting down your friends, your team, or your colleagues. You can’t do everything. I know I can’t.
And it’s not just my social life that’s taken a hit. My weight, blood pressure, and blood sugar levels have all suffered. I’ve felt burnt out more than once.
So, when I heard about a project from Central Queensland University that was creating free health resources specifically for shift workers, I wanted to be part of it. The Healthy Shiftwork project involved real shift workers in designing practical tools to support people like us, those working irregular hours in healthcare, industry, or emergency services.
Being involved helped me see that many of the health issues I’ve experienced are common, and often caused by the way shift work disrupts your body. The project didn’t suggest major life overhauls. Instead, it offered small, achievable steps: how to time your exercise so you sleep better, which foods affect rest, how to use caffeine wisely, and how to prepare meals so you don’t rely on takeaway. Best of all, the advice is free and available to anyone: https://www.healthyshiftwork.com.au.
Thanks to the project, I’ve made some changes. I avoid coffee in the afternoon, drink more water, and pack a protein-rich meal when I work late. And I’ve shared the website with my colleagues so they can benefit too.
Shift work is essential, especially in regional and rural areas. But it doesn’t have to lead to poor health or isolation. If we give shift workers the right support and information early in their careers, they can build better habits and avoid some of the long-term impacts.
Shift work isn’t going away. But with the right tools, we can help the next generation of workers not just get through it but live well through it.
Growing up in rural Queensland instilled in Dr Prue Wallin resilience, compassion, and a deep respect for community—values that shaped Read more
In the Murrumbidgee region, health professionals are doing remarkable work. Across vast distances and complex systems, they deliver person-centred care, Read more
In farming communities across Australia, the pressures of rural life are constant. From isolation and financial stress to extreme weather Read more
Sally’s daughter was drinking daily, often to the point of blacking out. Sometimes the calls came in the middle of Read more