Shiftwork Services

21/08/2025

Well, worth the read!

https://www.scientificamerican.com/article/how-sleep-cleans-the-brain-and-keeps-you-healthy/?utm_source=Klaviyo&utm_medium=email&utm_campaign=Mind+%26+Brain+8%2F20%2F25&utm_term=a+whole+new+body+system+that+scientists+have+only+recently+discovered&_kx=IeLptel1iXNFKc33wN_Pz8zuwvkivkDlAR_EzNCfAVyTQtvLyS9lWeGr28xlaIIo.WEer5A&fbclid=IwQ0xDSwMT9WNleHRuA2FlbQIxMQABHsV5iN7PonKPiplVNoirzCVnts9cOjqb8Hl_tKIwyvDieeeLD_WrMtypg1Fb_aem_-8PeZ5Z_c2lYxXW1sEAKzw

Washing waste from the brain is an essential function of sleep—and it could help ward off dementia

20/08/2025

📘 Free Download: Shiftwork Handbook for Managers

I’ve finally added my Shiftwork Handbook for Managers to the free resources page on my website. You can now download it here:

👉 https://shiftwork.co.nz/free-resources/

This booklet is packed with practical information for anyone managing shiftworkers, including:

✅ The impact of shiftwork on health and safety
✅ How to measure fatigue using bio-mathematical modelling
✅ The value of wellness programs in supporting shiftworkers

It’s written to be useful, clear, and evidence-based – a tool managers can actually use. If you work with shiftworkers (or support people who do), this is for you.

Feel free to check it out, share it, and let me know what you think!

20/07/2025

Shiftwork, Fatigue & the Energy Drink Trap

I just watched the recent Fair Go episode about energy drinks — and it really hit home. They looked at what’s actually in these drinks and how they affect the body.

Professor Jennifer Miles-Chan from the University of Auckland explained that the combo of high caffeine and sugar puts real pressure on the heart — especially for people with undiagnosed heart conditions. It also raises blood pressure and can impact mental health, particularly in young people.

💥 Some of these drinks have the same caffeine as a double-shot coffee and more sugar than you’d believe — one had over 17 teaspoons of sugar in a 500ml can.

As someone who works in shiftwork health, I notice how many shiftworkers turn to these drinks just to get through a shift. No judgement — I get it. Staying alert at 3am isn’t easy.

But here’s the thing: over-relying on energy drinks can actually make fatigue worse in the long run. You crash harder, your sleep gets disrupted, and your body stays wired.

🧠 There are better ways to stay alert on shift:
• Strategic caffeine (1 strong coffee early in shift — not 3 energy drinks!)
• Bright light, especially blue light exposure in the first half of your shift
• Moving every hour or two — even just a quick stretch or walk
• Staying hydrated (yep, plain water)
• Small high-protein snacks instead of sugar crashes
• Short power naps (10–20 mins if your workplace allows)

It might not be as convenient as cracking open a can, but your body will thank you for it.

If you’re keen, I’m happy to share simple shiftwork tips I use with clients to help with fatigue and focus — no supplements or fancy equipment needed.

18/07/2025

🚫💊 KiwiRail Bans Melatonin for Safety-Critical Workers

A big development in workplace safety: KiwiRail has just banned the use of melatonin and zopiclone for around 2,500 frontline staff in safety-critical roles—citing concerns about alertness and the unpredictability of these substances in shiftwork environments.

Their Chief Medical Officer deemed them “incompatible with safety-sensitive work”, even though melatonin isn’t a sedative and is widely used by shiftworkers around the world.

The move has raised strong responses from health professionals and unions, especially since many affected workers rely on melatonin to manage disrupted sleep due to shift schedules.

🧠 This highlights how sleep health, fatigue risk, and medication safety are becoming front and centre in workforce policy—especially in industries with high accountability for safety.

📌 Important questions ahead:
• How can shiftworkers safely manage sleep without access to common aids?
• What support should workplaces offer when banning something widely used?
• Are these decisions being made with enough consultation and evidence?

💬 I’d love to hear your thoughts—especially from those working in fatigue management, occupational health, or shift-based industries.

If you’re looking for support with shiftwork fatigue, performance, or sleep routines — I help safety-critical teams and shiftworkers manage real-life solutions that actually work.

I’m based in Aotearoa New Zealand and work nationwide and internationally, either in person or via webinar/online training.

DM me to learn more, or receive my freeE book - Managing Shiftwork
A Guide For Managers.

17/07/2025

Just wrapped up a fantastic few days with the team from Contact Energy at the Clyde Dam.

It’s always a privilege to work alongside people in safety-critical roles—especially in such a remarkable setting. The scale of the Clyde Dam is impressive, but what stood out even more was the dedication of the crew.

I’ve spent a lot of my career working in the space of shiftwork, fatigue, and life balance—helping teams navigate the challenges that come with working around the clock. It was great to see these conversations happening on-site and to contribute to the ongoing work to support both performance and wellbeing.

Thanks to everyone who welcomed me in. Looking forward to what’s next.

12/07/2025

🕒 Shift Workers, Let’s Talk Sleep! 🛌
How do you manage your sleep cycles and stay in sync with your circadian rhythm while working nights or rotating shifts?

Do you have a go-to routine, blackout curtains, or a must-have sleep aid? Drop your best tips—or your biggest struggles—below! 👇

20/06/2025

https://www.1news.co.nz/2025/06/20/f-youre-looking-old-a-seasoned-prison-warden-on-the-joy-of-shift-work/

 I found this interesting article. What does everyone else think?

Rhonda Hāpi-Smith has worked alongside some of New Zealand's most dangerous criminals, but none made her question her career choice as much as the realities of shift work.

07/06/2025

After nearly two incredible years working with the Royal Flying Doctor Service as a mental health clinician, I’m now heading back to New Zealand. I’ll be focusing on supporting shift workers and managers in the 24/7 workplace, addressing key areas like shift worker wellbeing, fatigue management, and schedule design.

Please check out my poster below and feel free to share it with anyone who might benefit.

25/05/2025

🌙💼 Shiftwork and Wellbeing: How Are You Really Doing?

Shiftwork can take a toll on your body, mind, and relationships — and you’re not alone if you’re feeling the strain.

At Shiftwork Servies we specialise in helping shiftworkers build healthier routines, manage fatigue, and feel more in control of their day (or night!). Whether you’re new to shiftwork or have been doing it for years, we’re here to support you.

📅 Book a consult
📬 Message us with your biggest shiftwork challenge
💡 Follow for tips that work in the real world

You deserve support that fits your schedule.

19/02/2025

Hey, control room professionals working the night shift! 🌙

I’m reaching out to those of you who work alone during the night shift in a control room. I’m really curious about what you do to ensure you stay alert, awake, and at your best when fatigue can be a challenge.

Whether it’s a specific routine, tools, or techniques, I’d love to hear your strategies! We all know the risks of fatigue, and your insight could really help others who are facing the same situation.

What works for you? How do you keep yourself safe and focused during those long, lonely shifts?

Feel free to drop a comment or send me a message — let’s help each other out!

09/02/2025

The Science of Power Naps: A Game-Changer for Shift Workers

Shift work is tough—irregular hours, disrupted sleep cycles, and fatigue that lingers. But what if one simple strategy could boost alertness, improve decision-making, and reduce mistakes? Enter power napping.

Research shows that a 20-minute nap can significantly enhance cognitive performance, reaction time, and mood. For shift workers, strategic naps can be a powerful tool to combat fatigue, particularly during long or night shifts. Here’s how to do it effectively:

☑️ Keep it short (10–20 minutes). Longer naps can lead to sleep inertia, making you groggy instead of refreshed.
☑️ Nap before your shift starts to reduce sleep debt and improve performance.
☑️ If napping during a break, do it in a dark, quiet place—eye masks and earplugs can help.
☑️ Try a “caffeine nap”—drink a small coffee before a quick nap. The caffeine kicks in as you wake up, boosting alertness.

While naps won’t replace full sleep cycles, they can be a lifesaver for shift workers struggling with fatigue. Organizations should consider nap-friendly policies to improve workplace safety and employee well-being.

Have you tried power napping during a shift? Did it help?

30/01/2025

I’m always interested in research about the body clock. What do you think is going on with these dogs?

The breeds show different reaction to clocks going back and forward, a study suggests.