5 Small Changes to Make Long Shifts Less Exhausting and Stay Safer
Karen
Creator
If you regularly pull long shifts, 12 hours or more on your feet, in a factory, out on the road, or up on a site, you know the feeling. By hour eight you’re dragging. By the end, you’re mentally drained, physically stiff, and struggling to function. The good news? It doesn’t have to be this way. Small changes, done consistently, can make a big difference in how you feel during the shift and afterwards.
In many industries, especially blue-collar ones, fatigue is worn like a badge of honor. But pushing through exhaustion day after day isn’t just hard. It’s dangerous. Tired bodies are more prone to injury, slower to react, and less accurate on the job. So instead of accepting burnout as normal, here’s how to work smarter with five fatigue-fighting tactics you can actually control.
Why Long Shifts Wear You Out
It’s not just “working hard” that tires you. It’s how long shifts slowly erode your physical and mental energy. Studies show that extended or irregular shifts disrupt your sleep patterns, affect alertness, and increase the likelihood of workplace injuries and errors.
This is especially true when your job is physically demanding. Manual labor, repetitive tasks, poor posture, or working in extreme temperatures all wear down your body. Add in minimal breaks, skipped meals, or overnight work, and the exhaustion becomes more than just “being tired” — it becomes chronic fatigue.
1. Prioritise Recovery Before You Start
Before you even clock in, your body and mind are already setting the tone for how the day will go. Sleep is the first line of defense.
Experts recommend getting 7 to 9 hours of sleep, but for shift workers or those on rotating schedules, this isn’t always realistic. That’s where “sleep banking” comes in — a strategy where you build up rest in advance if you know you’ll be working multiple long shifts in a row.
Try this: block off your pre-shift time for real rest (not errands or screen time). If you're working nights, use blackout curtains or an eye mask to trick your body into restful mode. Let others know you’re unavailable during this time. Your recovery is not optional.
Starting your shift with a rested body means fewer mistakes, better stamina, and a stronger finish.
2. Smart Fuel & Hydration During the Shift
Energy doesn’t just come from sleep. It also comes from how you fuel your body during the shift. And no, smashing an energy drink and grabbing whatever’s in the vending machine doesn’t count.
Long shifts require steady, long-lasting energy. That means:
- Eating small, balanced meals every 2 to 3 hours
- Avoiding heavy, greasy foods that make you crash
- Drinking water consistently, not just when you're thirsty
If you’re working outdoors, in hot conditions, or in PPE, staying hydrated becomes critical. Dehydration makes you sluggish and foggy, and you may not even notice it until you feel dizzy or get a headache.
Pro tip: If your job doesn’t allow regular meal breaks, pack high-protein snacks (nuts, cheese sticks, fruit) and keep a refillable water bottle within reach.
3. Use Micro-Breaks and Movement to Reset
We often think of “rest” as a long lunch or a proper break, but the truth is short, frequent micro-breaks are just as effective. Even stepping away for 3 to 5 minutes to stretch or shift positions can make a noticeable difference in your alertness and body tension.
When your work is repetitive — lifting, bending, standing in one spot — your muscles get fatigued in specific patterns. A short stretch, walk, or even squatting down for a minute resets your posture and reduces stiffness later.
You don’t need a yoga mat. Just:
- Shake out your arms and shoulders
- Roll your neck gently
- Flex and extend your legs
- Breathe deeply for 60 seconds
Over time, this habit trains your nervous system to stay balanced. It keeps you sharper and reduces your risk of injury.
4. Manage Your Environment and Body Mechanics
Your surroundings can either support you or wear you down. Long shifts in noisy, poorly lit, or overly hot spaces take a toll. Likewise, how you move and interact with tools throughout the day affects fatigue.
Start with ergonomics:
- Is your station adjustable?
- Are your tools the right height and weight for your tasks?
- Are you wearing the right footwear for long periods on hard surfaces?
In Australia, employers are required to address environmental and ergonomic risks under WHS guidelines. But even if your boss isn’t adjusting your work setup, you can make small tweaks. Add a gel mat to reduce foot strain or reposition frequently used items to reduce overreach.
Listen to your body. Pain is not normal. If a motion causes strain, figure out a way to change it.
5. Establish a Shut-Down Ritual & Recovery Plan After the Shift
One of the most overlooked pieces of energy management is what happens after you clock out. If you go straight from a long shift into house chores, late-night screens, or stimulation, you rob your body of recovery.
Try creating a “shutdown ritual” that helps you decompress, like:
- Changing out of work clothes right away
- Doing a short walk or cool-down stretch
- Drinking a glass of water or having a light recovery snack
- Taking a warm shower before sleep
- Avoiding caffeine and screen light before bed
Recovery is especially important if you’re doing multiple long shifts in a row. If your job requires night shifts or early starts, your body needs help adjusting. Protect your sleep with earplugs, phone on silent, and boundaries around your rest time.
Bonus Tip: Don’t Do It Alone — Talk to Your Team
Sometimes the thing that drains you most during a long shift isn’t the job. It’s the mental load of doing it all in silence. Staying connected to coworkers can help reduce fatigue.
Whether it’s sharing a quick laugh, checking in during break, or swapping tips on how others stay energised, these social micro-moments support morale. They also help create a culture where breaks, stretching, or flagging exhaustion isn’t seen as weakness. It’s just smart.
If your work environment feels isolating, start small. Ask someone how they manage a heavy day. Suggest a quick stretch break together. Fatigue becomes easier to manage when it’s not just on your shoulders.
Conclusion & Call to Action
Working long shifts doesn’t have to mean crawling home in a fog. With a few intentional habits — rest before, fuel during, move smart, protect your environment, and recover after — you can handle the demands of the job with more energy, more focus, and less wear and tear.
At Marunishi, we believe blue-collar work should be hard, but not harmful. We’re here to help make everyday work more comfortable, sustainable, and supported. If you’ve got your own tips, rituals, or hacks that help you survive a long shift, we want to hear them.
💬 Join our community, share your voice, and help build a work culture where staying safe and strong isn’t optional. It’s expected.