7 Tips for Shift Working Parents
Life can be tough for working parents, even on a good day. But when you throw shift work into the mix, things can get a little more challenging. We've put together seven top tips to help if you're juggling family and shift work.
1. Take care of you
Long shifts, unsociable hours or working through the night can be exhausting. You're probably used to putting your children's needs ahead of your own, but it's important to remember that if you want to be the best version of yourself, both at home and at work, you need to make taking care of yourself a top priority.
That means eating nourishing meals (yes, even if it's just a quick one), moving your body regularly and getting as much rest as you can. Because when you feel good, everything else becomes just a little bit easier.
2. Find your feet
Shift work can feel like living in a different time zone from the rest of the world. But finding a routine that works for you can make a world of difference. Try grouping your shifts together so your body can get into a rhythm. It might mean a few intense days, but it also means proper days off to relax and enjoy time with your family. If you can, aim for a consistent shift pattern. It helps your body adjust, and it gives your child a sense of routine too.
3. Prep your sleep environment
Sleeping during the day? Not easy - especially with a busy household. Plus, we're naturally programmed to be awake during the day and asleep at night, so it means fighting against one of your body's most basic instincts. To help your body sleep when you need to sleep, try to control light exposure. During night shifts, you can try to "trick" your body into an alert state with exposure to bright light and promote sleep by suppressing light exposure after your shift.
Use blackout blinds, curtains, or a sleep mask to block out daylight in your bedroom and limit screen time before you go to bed. Keeping your bedroom dark will help to keep your body in sleep mode until it is time for you to wake up and begin your day.
If your home is a bit noisy, set some gentle boundaries. Let everyone know when you're off-duty and need quiet time. And if that doesn't work then it's earplugs and white noise to the rescue! A little breathing exercise can also help you drift off. Oh, and don't forget to switch your phone to "Do Not Disturb."
4. Master your meal prep
When your daily rhythm is flipped upside down, your metabolism can get a little confused too. That's why planning your meals is a game-changer. It can help you stay energised during your shift and wind down when it's time to rest.
On your days off, batch-cook some healthy meals so that you have meals ready in the freezer. This will help you and your family to keep a balanced diet and stay away from 'easy' but perhaps less nutritious ready meals. (It'll also take some of the stress away when everyone is 'staaaarving!')
5. Hydration is key
When you're tired, coffee feels like a lifeline. And while a cup or two is totally fine, try not to overdo it. Too much caffeine can mess with your sleep and leave you feeling jittery.
Instead, keep a water bottle nearby and sip throughout your shift. Staying hydrated helps with focus, energy, and even mood. If plain water isn't your thing, try adding a slice of lemon or a splash of juice.
6. Get organised
A little planning can go a long way. Prepping meals, doing the food shop online, and scheduling housework can help you feel more in control. Try packing school or nursery bags the night before, laying out clothes, and making a quick to-do list. It'll make mornings smoother and reduce the last-minute chaos.
But don't stress if things don't always go to plan. Life happens. The goal isn't perfection - it's progress.
7. Don't be afraid to ask for help
You don't have to do it all alone. If you've got friends or family who can lend a hand, reach out. If you have a trusted friend in a similar situation, maybe think about a 'care-share' arrangement where you can help each other out with regular childcare. Adding more children to your home might not seem like it'll help, but sometimes it's actually easier - they often entertain each other, taking the pressure off you.
If you don't have a support network nearby, explore professional childcare options. Many nurseries offer flexible hours to accommodate shift workers. It's always worth asking what's available.
Prefer care at home? A nanny, nanny-housekeeper, or babysitter might be a great fit, especially if you've got multiple children, older kids, or need help with household tasks too. It's all about finding what works best for your family.