The clocks went back today (Sunday) and many of us have had an extra hour of rest. However, for the UK's shift workers, this time change can worsen ongoing challenges related to fatigue and overall well-being.

In response, an NHS A&E doctor offers expert advice on how to manage fatigue effectively during this period and beyond.

A new study commissioned by energy and focus brand Pro Plus^® has uncovered important insights into how the seasonal clock change impacts those working irregular hours.

The study, which surveyed 1,000 UK shift workers, found that:

·        38% say the clock change disrupts their sleep schedule, making it harder to adapt to shifts.

·        26% report that the time change exacerbates fatigue, making shifts more difficult to manage.

·        32% state that it affects their overall mood and motivation during shifts.

These challenges persist beyond the immediate impact of the clock change. Nearly half (49%) of shift workers experience energy dips during winter due to shorter daylight hours, leading many to seek quick energy boosts. As a result, 40% of shift workers rely on energy drinks to stay alert during shifts, with 14% of those admitting to consuming four or more energy drinks in a single shift.

Dr. Emeka Okorocha, an NHS A&E doctor and popular TikTok health expert, said: "The findings from Pro Plus's research have highlighted some issues regarding fatigue.

"The levels of fatigue reported by shift workers is high and this may have implications for both personal health and workplace safety.

"Disrupted sleep patterns can lead to impaired judgement, decreased reaction times and an increased risk of accidents. Shift workers are the backbone of many essential services.

"It's vital that they have access to healthier options and strategies to manage fatigue effectively."

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 environment, avoid screentime before bed and stick to a consistent schedule, even on days off."

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. Meal prepping might sound daunting, but your future self will thank you when you have tasty, energy-boosting meals ready to go."

Stay hydrated: "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. 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."

Get moving: "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."

Stay connected: "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. Share your work schedule with your friends and family and schedule in regular catch ups."