Feeling more tired than usual in the winter months is common for many of us due to shorter daylight hours, colder temperatures and gloomy rainy days.
For those who work irregular hours or shift work, which accounts for around 4 million of the UK workforce, the winter months bring extra difficulties. Working irregular hours can disrupt sleep patterns and affect energy levels and this can be worsened in the winter months.
Research from Pro Plus shows that 45% of shift workers say that their mood and mental health suffer more in the winter and half experience energy levels depleting due to the shorter daylight hours. Furthermore, 33% report craving sugary and junk foods in the winter months. 40% of shift workers admit to depending on energy drinks to stay alert during shifts, with 15% of those consuming energy drinks admitting to having four or more drinks in a single shift. With energy drinks containing high sugar content, shift workers could be far exceeding their recommended daily intake. This excessive use raises concerns about energy crashes and sugar consumption.
To support those navigating irregular work schedules or fighting with ‘winter fatigue’ due to shorter daylight hours, Dr. Emeka Okorocha, NHS A&E Doctor and popular TikTok health expert, offers his top tips to combat tiredness:
Master your sleep routine
Sleep isn’t just a luxury, it’s a necessity, especially when you’re working irregular hours. Create a sleep-friendly space for yourself. Use an eye mask and consider earplugs to minimise disruptions. Develop a wind-down ritual that suits you, whether it’s reading a book, taking a warm bath. Avoid screens before bedtime – those late-night emails and social media updates can wait. Stick to a consistent sleep schedule, even on your days off. Your body thrives on routine and maintaining regular sleep times helps regulate your internal clock.
Fuel up with energising foods
Food is fuel for your body. Instead of grabbing a quick fix from the vending machine, try prepping meals that are both nutritious and delicious. Whip up dishes like grilled chicken with roasted veggies, or batch cook dishes, such as a chilli, that be used throughout the week. Meal prepping might sound daunting, but your future self will thank you when you have tasty, energy-boosting meals ready to go.
Stay hydrated—it’s more important than you think
Dehydration can sneak up on you and amplify feelings of fatigue. Keep a reusable water bottle with you and make a habit of sipping throughout your shift. If plain water doesn’t excite you, use fruits or a splash of natural juice. Staying hydrated helps maintain concentration and keeps your body and mind functioning optimally.
Opt for healthier energy boosts
Sugary energy drinks may provide a quick boost but often lead to crashes later, leaving you feeling more tired. Shift workers should ideally choose healthier alternatives. I like to start my shifts with Pro Plus Fizz, an effervescent caffeine supplement with ginseng, guarana and Vitamins B2, B6 & B12, which helps me to feel more alert and reduces feelings of fatigue.
Caffeine can be your friend in combating fatigue, but it’s all about balance. These offer a measured dose of caffeine to boost alertness without the extra sugar and calories. Remember to time your caffeine intake wisely – avoid consuming it too close to your intended sleep time to ensure it doesn’t interfere with your rest.
Get moving – even when you don’t feel like it
When you’re exhausted from shift work, exercise might be the last thing on your mind. But even light physical activity can invigorate you and improve your mood. Try fitting in a brisk walk, a quick jog or a short home workout before or after your shift. Find activities you enjoy, whether it’s dancing to your favourite tunes, practising yoga or cycling. Exercise releases endorphins, which are natural mood lifters and can help combat stress and fatigue.
Stay connected with your circle
Shift work can sometimes make you feel like you’re out of sync with the rest of the world. Combat isolation by staying connected with friends and family. Schedule regular catch-ups, maybe a weekly video call or a coffee date when your schedules align. Sharing your experiences and having a good laugh can do wonders for your mental well-being. Let friends and family know your work schedule so they understand when you’re available.
About the research
The research was conducted by Censuswide for Pro Plus® among a sample of 1,000 UK shift workers nationally representative, aged 18+. The data was collected in September 2024. Censuswide abides by and employs members of the Market Research Society and follows the MRS code of conduct and ESOMAR principles. Censuswide is also a member of the British Polling Council.
Dr Emeka Okorocha
Dr. Emeka Okorocha is a dynamic NHS doctor, television personality and advocate for public health. He currently works in Accident & Emergency departments across hospitals in East London and the South East of England, bringing critical care to the frontlines.
Dr. Emeka first rose to prominence after starring in the BBC’s “Junior Doctors: Blood, Sweat, and Tears,” where he showcased his journey through the early stages of medical training. His engaging personality and practical healthcare advice soon led to a broader media presence, and he began promoting health tips across BBC platforms and social media. In 2020, he was named one of TikTok’s Top Ten Educators.
In addition to his media work, Dr. Emeka is the author of the book “Your Health in Your Hands,” a lifestyle handbook packed with accessible tips aimed at helping people take charge of their wellbeing and future-proof their health. His deep passion for exercise and movement, cultivated through national-level sporting achievements, complements his medical knowledge, enabling him to inspire others to lead healthier, more active lives.
About the Pro Plus® Range
With over 65 years’ experience, Pro Plus® provides superior caffeinated products used to relieve tiredness and fatigue, aiding performance and productivity.
For more information, visit our website www.proplus.co.uk.
