4/9/2026

5 strategies to improve shift work for your employees

Much of our world operates on 24-hour schedules. So, what happens with the millions of Canadians who are working at night instead of sleeping comfortably in their beds? Prevent exhaustion and support your staff's mental health with five easy steps.

Denise Lam

Clerk at a gas station convenience store cash register at night.

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Humans run on a natural sleep cycle shaped by light. We’re built to be awake during the day and to rest when it gets dark. Our home life typically revolves around the same schedule, with most activities and meals planned between 6 a.m. and 10 p.m.

Dr. Sandra Dorman – director, Centre for Research in Occupational Safety at Laurentian University – studied sleep needs in the context of shift work and explains that it all comes down to our circadian rhythm: our body’s internal clock. Light tells our body when to produce hormones for alertness and digestion during the day, and when to release hormones like melatonin to prepare us for sleep at night.

According to Dorman, fatigue is the most significant short‑term health risk associated with shift work.

“We know that fatigue has been linked to workplace injuries, for the individual and their co-workers,” she says. “In the long run, we know that the connection between lack of sleep and unhealthy diets associated with shift work can also increase risks of obesity, cardiovascular disease, and cancer.”

Reduce the risks

Shift work also negatively affects our mental health. “We see increased reports of depression and anxiety disorders among shift workers,” says Kristy Cork, healthy workplaces consultant with WSPS. She notes that these challenges often stem from sleep deprivation. “When we are not sleeping, our batteries are not recharging. This directly affects our ability to cope with the daily stressors of life.” Cork adds that shift work can also disrupt social health, as working opposite schedules from friends and family can lead to feelings of isolation.

Both Cork and Dorman say getting into a healthy sleep pattern can reduce the risk of these physical and mental health issues, as well as prevent potentially tragic fatigue-related incidents at work.

Shift work is not going away. While workers can reduce some health impacts through adequate sleep and healthy eating, these steps alone aren’t enough. Employers also have an important role to play.

Consider how you schedule workers. Rotating people’s schedules is recommended. Ideally the rotation would be days > afternoons > nights, as it’s easier for our body to adjust to this progression than it is for us to do it the other way around.

Dorman and Cork also recommend short rotations. For example, three dayshifts followed by three nightshifts and then a break, versus going from a month of dayshifts to a month of nightshifts.
In addition – when possible – allow employees to provide input into their schedules. Workers know what will help them get quality sleep and manage personal responsibilities, and this flexibility supports a healthier work life balance.

Factor in commuting and social time. When scheduling, ensure workers not only have enough time to sleep between shifts, but that commute time is also considered. The same goes for social time. Often, employees are not ready to go to sleep as soon as they get home from work — especially if it’s during the day. It’s important to recognize that employees will want to spend time with friends and family before settling down to sleep in preparation for their next shift.

Promote good sleep habits. It’s a good idea to provide your staff training and resources that help employees understand why sleep matters, the dangers of working while tired, and how to better manage their sleep for good health.

Help them make healthy food choices. Except for fast-food restaurants, most places are closed at night, which limits meal options for shift workers. Simple things like providing a fridge and microwave in your break room can make it easier for employees to bring and prepare healthy meals while at work.

Provide opportunities for socializing. Shift work can make it difficult for people to make friends and develop meaningful relationships with peers outside of work. Employers can help their staff build a social network by proactively creating opportunities for workers to get to know each other during and outside of work.