How to manage your time when working in shifts

When you work in an industry that operates 24/7, 365 days a year, it can be difficult to manage your personal life and create a healthy work-life balance. When you work in shift rotations that change often, it is hard to find a routine that you can follow. For some people, it can disturb their private life as they may be at work when their loved ones and family members are at home after school or work. Individuals can lose out on spending special occasions with their families or attending important milestones of their children. Working in shifts usually means working for 10-12 hours a day which can be mentally and physically straining and can lead to burn-out and mental and physical exhaustion.

Here we are listing 5 ways to manage your time when working in shifts to balance your working and personal life:

1. Find a routine that works for you and your family, and stick to it.

Depending on your shift that day, you may have the morning, afternoon, evening or the night off. Think about these times and consider when you had the best times when you could focus on your tasks and felt more energised to run errands. Some people have a set meal plan that helps them achieve healthy eating habits while they have a limited time to prepare meals or they are restricted on what kind of lunch/dinner they can take to work. A heathy balanced diet is not only important for your physical and mental well-being but it also prepares you for the day ahead and sets you up with the much-needed nutrients.

 If you don’t have time to make or cook something in-between shifts, you can ask a family member or friend to share a meal plan and plan healthy meals together. There are many food delivery services that give you the recipe and the ingredients and it makes it easier to create a healthy meal in under 30 minutes. They can be pricey; however, they save you time in prepping, shopping and washing up. You can meal prep for the week ahead on your day/days off which provides a much cheaper alternative. You can make big batches of food and freeze smaller portions that can be enjoyed later by the whole family.

If you live with a family member, friend, housemates or partner, you can share the responsibilities of household chores and discuss when you are all available so you can split up the tasks equally.

2. Create a different schedule for your day/days off.

It is easier to say, but try not to cram in too much on your day/days off. By the end of the working week, household chores build up which need to be done, but don’t forget, your day off is the only time when you can schedule some ‘me time’. Other days when you are working, you have to take care of so much: shopping, school runs, childcare, cleaning, working 10-12-hour shifts, walking the dog, looking after your family and the list goes on. On your day off, you should focus on yourself as much as possible. Now, it doesn’t mean you should neglect your other duties; however, you should spend at least some time of your day doing what you love.

You can do so much to improve your physical and mental health and well-being! If you enjoy baking and cooking, you can try out new recipes, if you love the outdoors, go camping or on a hike, if you enjoy exercising, join a gym or go to dancing lessons with friends, if you enjoy reading, go to the library or a book shop and buy a book. You can treat yourself by buying some cakes and coffee in the new coffee shop downtown, buy some new clothes in the mall, visit friends and family, go to the cinema or rent the newest Disney film on Disney+. It all depends on what you like to do. Find something that make you happy and just do it and enjoy it. It will do you wonders in the long run.

3. Make sure to get at least 7-8 hours of undisturbed sleep a day/night.

When you work in shifts, the sleep schedule can get really disturbed; you can work nights in which case you would have to sleep during the day which can be challenging for many reasons. Most people conduct their daily routines during the day and go about their daily activities while you are trying to catch up on your sleep after a night of work. The sun is shining, there are roadworks outside, the delivery driver has just knocked on your door… These elements can all disturb your daily sleep which in turn can disrupt your work at night.

If you struggle to sleep during the day when you work at night, try using a scented or unscented eye pillow or eye mask. They have calming effects are they are often infused with lavender or chamomile and block out the light. You can also purchase weighted eye pillows that are also beneficial to ease migraine headaches.

You may find that exercising before you go to bed can be extremely helpful – this doesn’t mean you have to break a sweat; it is the opposite: you can do gentle Pilates, restorative or yin yoga or go for a slow walk on the fresh air. These exercises have calming effects on your body and mind and can help get you ready to bed. You can also practise meditation and breathing techniques that can help slow down your breathing and help focus your thoughts on positive things.