Not everyone fits the classic nine-to-five routine. Nearly four million people in the Netherlands work irregular hours, with night shifts posing significant health risks. The good news: proven strategies can help mitigate these effects.
Master the power nap: limit it to 20 minutes for a quick refresh. Time it toward the end of your night shift to drive home safely and alert.
Read also: 'These are they: occupations with the most sleep deprivation'
Connect with coworkers for their top strategies on handling irregular schedules—real-world advice from those in the trenches.
Commit to a balanced lifestyle: eat nutritiously, prioritize quality sleep, exercise regularly, avoid smoking, manage stress, and drink alcohol in moderation.
Map out your day in your calendar—block time for workouts, family, rest, and sleep. Protect these slots fiercely.
Collaborate with your employer on shift support, such as clustering irregular hours or ensuring rest days between shifts, tailored to what works best for you.
Sleep coaches Irma Leijten and Aline Kruit share deeper insights in the January Santé issue. Aline: “As sleep coaches, we see many insomnia cases. Irregular hours hugely influence this, inspiring our deeper dive.” Irma: “Extensive research exists on irregular shifts, but it wasn’t consolidated. Our book Good Night bundles it all, plus tips for shift workers and employers who need them.”
Read more? Buy the January issue of Santé!
