As shift workers we often feel like we’re on a constant uphill battle trying to achieve optimum health. The irregular hours, disruptive sleep patterns and work-related stress place an enormous amount of strain on our bodies every single day.

But what price do you place on your shift work health?

Many shift workers say they take good care of themselves, but are you really? Are you really doing absolutely everything possible to take care of your health?

Take a moment to think about your answers to the following questions.

1. Do you avoid buying ‘health’ food products because you think they’re too expensive?

2. Have you chosen not to join a gym, health club or yoga class because you believe they charge too much?

3. What about those dancing classes you’ve always wanted to sign up for but keep saying to yourself you can’t really afford to do them?

If you’ve answered ‘yes’ to any of the above, then it might be time to re-evaluate.

Healthy food is not expensive – it’s how you perceive it to be.

When Cyclone Yasi wiped out 70% of the banana plantations in North Queensland last year, the price of bananas went up – no question. But even though a banana cost $1.50 at the time I still bought one because it was cheaper than buying a chocolate bar or a bag of chips.

And for a shift worker who is starved of energy, eating a banana is always going to be a much healthier and better option than eating a chocolate bar or a bag of chips.

The same goes for buying fruit or vegetables. Even though I do try and buy things when they are in season (you know they are going to be fresh this way as well) – I don’t NOT buy them just because the price is higher than normal.

Why? Because I know my shift work body can function so much better if I provide it with the right kind of fuel – that is, the right kind of nutrition.

The same can be said about exercise. You don’t have to join a gym or class to enjoy the benefits of exercise. There are lots of outside activities that are free, but sometimes joining a club or signing up for a class is a great way to meet new people and you are more likely to work that bit harder than if you were exercising on your own.

So never underestimate the value of your shift work health.

Many people spend their whole lives eating all of the wrong foods and doing all of the wrong things because at the time they appear to be the ‘cheaper’ and easier option. But if you consistently abuse your all-ready-struggling shift worker body with bad food choices and little exercise it will eventually catch up with you when you get older – guaranteed.

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

Shift work health is all about prevention. Spend your hard earned money taking care of yourself now, so that you don’t have to spend a fortune correcting it when you’re older.

As a person who gets up in the middle of the night to go into work, has anyone ever accused you of being moody? Do you often suffer from mood swings or from feeling down in the dumps?

I’d be fairly confident at some point in time your answer would be ‘yes’.

So if this is you – then welcome to the Wonderful World of Shift Work! Or more precisely, the side effects of having to work irregular hours.

Because when you’re running on next to no sleep, the chances are you’re not going to always feel bright and bubbly and have a massive smile on your face.

I know I certainly don’t.

I’ve had many days and weeks where I’ve felt tired, moody, and depressed. Quite literally you just don’t want to talk to anyone!

In fact when I’ve started at 0330am – I try and keep some distance between myself and my husband (or he from me), because I’ve been known to get a little “snappy” when I’m feeling some-what sleep deprived.

And it’s not intentional. It’s just how it is.

No-one wants to be moody or feel down in the dumps but when you work shift work. It’s just sometimes hard NOT to be this way.

The only problem is that some of our non-shift working friends and family don’t understand why we feel this way. They can’t comprehend why we’re not always happy and displaying an “everything is wonderful” feeling – particularly if we’ve been up since 4am.

But that’s because they’ve probably had 4 hours or more sleep than you or I.

So how can you eliminate shift work moodiness or from feeling down in the dumps?

My Top 3 Tips are as follows:

1. Recognise and acknowledge when you’re feeling moody or down. Sometimes it can be beneficial to just keep to yourself when you’re not in a good frame of mind. That way you’re less likely to share any negative feelings or instigate a conflicting situation amongst family or friends.

2. Get outside in the fresh air and sunshine. There is no better way to clear your head and feel better about yourself than by getting outside into the fresh air and sunshine. The open space and sense of freedom can do wonders to your mental health and well-being.

3. Do some form of exercise - anything that will help distract you from your thoughts. Endorphins are the feel good hormone released into your system the moment you begin to move your body so it’s a win-win situation for both your mind and body.

So understand there are many side effects of having to work shift work.

Moodiness, depression and feeling down are just some of the negative impacts associated with working irregular hours. And even though it’s near impossible to eliminate them completely, there are some relatively simple things that you can do which will help to reduce the impacts.

It’s certainly nothing to be ashamed of – in fact I’d happily present you with a Gold Medal if you were to tell me that you’d never felt moody or depressed at some point in time when you work shift work. It’s all about recognising the times when you do feel this way – to manage it the best way you can.

For me it’s keeping a wide-berth from anyone and anything – including my husband!