{"id":1040,"date":"2025-09-23T09:23:56","date_gmt":"2025-09-22T23:23:56","guid":{"rendered":"https:\/\/ruralhealth.org.au\/partyline\/?p=1040"},"modified":"2026-05-04T12:52:31","modified_gmt":"2026-05-04T02:52:31","slug":"making-shiftwork-healthier-what-i-wish-i-knew-sooner","status":"publish","type":"post","link":"https:\/\/ruralhealth.org.au\/partyline\/making-shiftwork-healthier-what-i-wish-i-knew-sooner\/","title":{"rendered":"Making shiftwork healthier: What I wish I knew sooner"},"content":{"rendered":"\n

It\u2019s 4am, and I\u2019ve been awake for 22 hours. My shift started at 2:30pm and the surgeries haven\u2019t 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\u2019t had a drink of water in hours. I gulp some down and crawl into bed, hoping I won\u2019t get called back in before my shift officially ends at 8am.<\/p>\n\n\n\n

I work as a nurse in a regional hospital. I\u2019ve 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\u2019ve 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\u2019t 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\u2019m chasing my tail, trying to stay healthy, catch up on sleep, and still have time for friends and family.<\/p>\n\n\n\n

It\u2019s hard to make plans when your work hours keep changing. You can\u2019t commit to sport or volunteering, and there\u2019s little control over when you work. Even if you try to swap shifts, you have to weigh up whether you\u2019re letting down your friends, your team, or your colleagues. You can\u2019t do everything. I know I can\u2019t.

And it\u2019s not just my social life that\u2019s taken a hit. My weight, blood pressure, and blood sugar levels have all suffered. I\u2019ve felt burnt out more than once.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Being involved helped me see that many of the health issues I\u2019ve experienced are common, and often caused by the way shift work disrupts your body. The project didn\u2019t 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\u2019t rely on takeaway. Best of all, the advice is free and available to anyone: https:\/\/www.healthyshiftwork.com.au<\/a>.<\/p>\n\n\n\n

Thanks to the project, I\u2019ve made some changes. I avoid coffee in the afternoon, drink more water, and pack a protein-rich meal when I work late. And I\u2019ve shared the website with my colleagues so they can benefit too.<\/p>\n\n\n\n

Shift work is essential, especially in regional and rural areas. But it doesn\u2019t 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.<\/p>\n\n\n\n

Shift work isn\u2019t 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.<\/p>\n

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\r\n \r\n\r\n \"Partyline\r\n\r\n <\/a>\r\n <\/div>\r\n\r\n \r\n Making shiftwork healthier: What I wish I knew sooner <\/a>\r\n\r\n

\r\n It\u2019s 4am, and I\u2019ve been awake for 22 hours. My shift started at 2:30pm and the surgeries haven\u2019t stopped all Read more<\/a> <\/p>\r\n <\/div>\r\n

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\r\n Growing up in rural Queensland instilled in Dr Prue Wallin resilience, compassion, and a deep respect for community\u2014values that shaped Read more<\/a> <\/p>\r\n <\/div>\r\n

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\r\n \r\n\r\n \"A\r\n\r\n <\/a>\r\n <\/div>\r\n\r\n \r\n Rural resilience on show in the Murrumbidgee <\/a>\r\n\r\n

\r\n In the Murrumbidgee region, health professionals are doing remarkable work. Across vast distances and complex systems, they deliver person-centred care, Read more<\/a> <\/p>\r\n <\/div>\r\n

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\r\n \r\n\r\n \"Rural\r\n\r\n <\/a>\r\n <\/div>\r\n\r\n \r\n Rural Aid in the community: Local people, lasting support <\/a>\r\n\r\n

\r\n In farming communities across Australia, the pressures of rural life are constant. From isolation and financial stress to extreme weather Read more<\/a> <\/p>\r\n <\/div>\r\n \r\n <\/div>\r\n\r\n