Recovery from shift work: what is the evidence?
Summary
This review examined how shift workers recover from the physical, mental, and social strain of irregular schedules. Research shows that recovery is influenced by many factors, including sleep timing, naps, caffeine or other stimulants, melatonin, light exposure, diet, exercise, and psychotherapy. Work schedules and social support also play an important role in how quickly workers can restore alertness and wellbeing. Evidence suggests that recovery often takes more than one day off, especially after several consecutive night shifts, and the effectiveness of recovery strategies varies by individual and schedule type.
Why It Matters For Night Shift Workers and Night Owls
The findings highlight that recovery from shift work is complex and depends on more than simply taking a day off. Sleep patterns, light exposure, eating habits, and even the structure of the shift schedule all influence how refreshed a worker feels afterward. Social and organizational factors, such as family responsibilities or schedule design, can further shape recovery. For those working nights or rotating shifts, understanding these influences helps explain why some schedules feel harder to bounce back from than others and why recovery can look different across individuals.