Every October, the clocks go back. For most people, it means an extra hour in bed and a smug grin on Sunday morning. But for shift workers, the clock change can be a real headache. An “extra hour” sounds lovely until you realise you might be stuck on shift for it… or find your body clock completely out of sync on Monday.

So how do you survive the clock change if you work shifts? Here are a few tips that might make the transition a little less painful.

1. Embrace the extra hour… carefully

If you’re off shift when the clocks change, brilliant. Treat yourself. Sleep in, watch a film, enjoy an extra cuppa. But if you’re on a night shift, that extra hour can feel like it drags forever. Keep busy, take a proper break, and remind yourself it’s only once a year.

2. Prepare your body clock

It sounds boring, but a little planning goes a long way. A few days before the change, try nudging your bedtime and wake-up time by 15 minutes. It helps soften the shock when the clocks finally switch.

3. Log your shifts properly

This one’s a biggie. Clock changes can play havoc with your rota. Make sure you’ve logged your shifts correctly in MyShiftPlanner so you don’t get caught out by the time difference. Nothing’s worse than turning up an hour early because the clocks have moved and your phone calendar hasn’t caught up.

4. Don’t forget your health

Darker mornings, darker evenings, and chilly weather can make you feel like you never see the sun again. Try to get outside during daylight, even for a short walk. And don’t underestimate the power of a decent lamp or a hot chocolate to lift your mood.

5. Keep your sense of humour

Yes, the clock change can be annoying. Yes, it can mess with your sleep and your shifts. But sometimes, all you can do is laugh at the madness of it. If nothing else, it gives you and your workmates something to grumble about together.

The bottom line

Shift work is tough enough without clocks jumping about. By planning ahead, keeping your shifts updated, and looking after yourself, you can get through the change with a little less stress – and maybe even a smile.

And if you do end up working that extra hour on the night shift… we salute you.