I work the night shift and I’m struggling. What can I do?
Every day, millions of people show up to work.
Every night, millions more do the same—three million, to be exact. According to the U.S. Bureau of Labor Statistics, three million Americans work the “graveyard shift” (between midnight and 8:00am), and another four million work shifts in the evening.
National Third Shift Workers Day, recognized on May 11, acknowledges and uplifts everyone who works through the night to keep our communities running and safe.
If you’re a 3rd shift worker, you might be choosing to work these nontraditional hours: perhaps your field offers better pay overnight, or you are a night owl and prefer being awake at night. Or maybe you have no choice: you’re juggling multiple jobs, going to school, caregiving during the day, or your role requires working the night shift.
At Empower Work, we hear from people every day who are struggling with the mental, physical, and social effects of working the night shift.
If you’re one of the millions of people working at night—as a nurse, delivery driver, emergency medical responder, utility worker, warehouse associate, janitor, security guard, rideshare driver, or any other overnight role—you know your work is integral to keep your community running. You also know it comes with hardships and frustrations, many of which can take their toll on you and your mental health.
The toll of working the night shift
The most common issue we hear is dealing with the health and lifestyle impacts of the night shift. Those who have reached out to our confidential text line have shared:
“I've worked long nights, and put my basic care needs to the side.”
“I work nights and it's killing me.”
Working through the night goes against our natural circadian rhythms, or our physical, mental, and behavioral changes that follow a 24-hour cycle. Research has established “high confidence” that disturbing this biological timing causes numerous health issues for those who work the third shift over many years.
In addition to sleep disruption, other basic needs like spending time outside, supporting family, connecting with your community, or even just commuting to/from work can also be more challenging with an overnight schedule. For some, this can lead to a sense of loss or disconnection from the rest of the world.
We also hear from third shift workers who struggle with feeling unrecognized for their work:
“I work nights and I am overlooked and underappreciated. Her [my boss's] observation of my work and the level I'm at is unjustifiable as she had not seen me work.”
“My schedule was used as an excuse to exclude me from training.”
Depending on your industry, even if you and your coworkers on the front lines work nights, the management might mostly work 9-5. They may not be reachable or responsive to problems that arise. It’s not uncommon for this disconnect to lead to feelings of isolation, underappreciation, and even exploitation.
All of these challenges can take a toll, especially if you feel like you don’t have agency in your situation. We’ve heard from texters:
“I am holding resentment. I did not want to work nights. But this job is paying well. I am on medication that keeps me awake.”
“I’m literally working all day and night, whenever I am needed... so throughout this year I began feeling burnt out.”
The physical strain of working overnight, coupled with the mental and emotional strain of feeling disconnected from loved ones during the daytime, can be incredibly taxing.
Protecting your mental health on the night shift
In addition to May 11 marking National Third Shift Workers Day, the month of May is Mental Health Awareness Month. Here at Empower Work, we are committed to supporting and uplifting the mental health and wellbeing of anyone who’s struggling working the night shift—whatever your role or industry.
Here are a few tips to keep in mind:
Prioritize sleep. Ensuring you have dedicated, regular time to get enough sleep can be challenging, but is incredibly important to ensure your health long-term. Try going to bed right after work, cutting back on caffeine for the last four hours of your shift, and ensuring your bedroom is dark, cool, and quiet. Establishing healthy sleep habits will help you feel more rested, and can even help prevent shift work sleep disorder.
Establish a routine. If at all possible, establish a routine. Consistently eating healthy foods, staying hydrated, and moving your body—even something simple like walking or biking—will support your long-term health and help mitigate the toll of working nights. Well-timed naps can also increase alertness and reduce errors.
Get support from your community. Communicate clearly with your loved ones about the challenges you’re facing and what you need to tend to your basic needs (like getting good sleep). Clear communication may be especially important with those on different schedules. If you’re new in your role, try finding a mentor, friend, or coworker who can share advice specific to your workplace about making the night shift work.
In addition, here are a few resources that may be helpful:
You can also always reach out to us directly: Empower Work peer counselors offer free, confidential support for job-related stress, burnout, or well-being, and we regularly support night shift workers who are struggling with challenges similar to yours.
For more serious mental health-related issues, we suggest reaching out to our trusted partner organization Mental Health of America.
On the night shift? We’re here to help.
Our modern concept of the “3rd shift” emerged during the Industrial Revolution, when factory owners sought to maximize productivity by scheduling work shifts around the clock. With the rapid development of technology and the 24/7 global economy, this expectation has expanded far beyond manufacturing: today, it is estimated that one in five employees in the U.S. works nonstandard hours, including evening, night, or rotating shifts.
From medical assistants and firefighters to warehouse associates and mechanics, and from bakers and line cooks to sewage and water treatment plant operators, this work is a vital part of our communities.
If you’re working the night shift and it’s taking a toll on you, know that you’re not alone—and things can get better. Help is just a text away: 510-674-1414.
Struggling on the night shift right now?
*Note: Empower Work provides non-legal support for workplace challenges. This information, while authoritative, is not legal advice or guaranteed for legality. Employment laws and regulations vary by state. We recommend consulting with state resources for specific interpretation and decisions. If you believe you were discriminated against in violation of the law, we recommend you seek legal advice.
