The 5 Best Ways to Wind Down after a 12 Hour Shift (2024)

FAQs

The 5 Best Ways to Wind Down after a 12 Hour Shift? ›

Gym sessions before or after a 12 hour shift might not be your absolute best so start with the goal of just getting there. Get in a 15 minute jog, a light yoga session, or a few bodyweight exercises. If you get off late and are going to be extra short on sleep you can do a workout from my Free On-The-Go Workout Guide.

Gym sessions before or after a 12 hour shift might not be your absolute best so start with the goal of just getting there. Get in a 15 minute jog, a light yoga session, or a few bodyweight exercises. If you get off late and are going to be extra short on sleep you can do a workout from my Free On-The-Go Workout Guide.

Sleep schedule inflexibility.

Hours away from work during a work day are limited, so a shiftworker's optimal timing and amount of sleep may be a challenge to achieve. Sleep schedule disruption can potentially occur because of the reduced flexibility for sleep time.

Why am I so tired after a 12-hour shift? ›

Workplace Stress

Stress in the workplace can wear you down over the course of the day, leaving you feeling too tired after work to do much more than put up your feet and scroll on your phone or watch television. Over time, this stress can take a toll on your physical and mental well-being.

When you are working for 12 hours there is often little time before, during and after your shifts to eat healthy meals or exercise properly. This combined with fatigue and other adverse factors can result in some serious health risks including depression, anxiety and insomnia.

Twelve hours is a long time. While some shifts may whiz by, others may creep along at a snail's pace, particularly if your work hours cover slow times, such as an overnight shift. Boredom and fatigue may set in when time begins to drag, creating a distracted, wandering mind or sleepiness.

Changes to your sleep routine at home

Most shift workers sleep one to four hours fewer than non-shift workers. It's important to get at least seven to nine hours of sleep every day. If you're a shift worker, you must make sleep a priority.

11 hours rest between each working day.

For a 12 hour shift pack at least one meal and two snacks. Eating a snack a few hours in, your meal around halfway through and another snack two hours before your shift is done should provide your body with the fuel it needs.

Spending all that time on your feet can put a strain on your body, leading to discomfort and potential health issues. Working a lengthy shift may disrupt sleeping patterns and leave less spare time for seeing friends, spending time with family, and personal pursuits, making it hard to maintain work-life balance.

Long-term health risks

When you are working for 12 hours there is often little time before, during and after your shifts to eat healthy meals or exercise properly. This combined with fatigue and other adverse factors can result in some serious health risks including depression, anxiety and insomnia.