Health That Fits
Your Shifts
Practical health guides for shift workers, night owls, and busy professionals who want real advice — not Instagram wellness.
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All articles →The real cost of shift work on your health: what the evidence shows
Night shift workers face higher risks of heart disease, diabetes, cancer, and depression. Here's the full picture from the research, and what you can do about it.
Read the Guide →Latest Guides
Sleeping in Split Shifts: Can Polyphasic Sleep Work for Night Workers?
Can sleeping in two 4-hour blocks actually work for shift workers? What the evidence says about split sleep, anchor sleep, and polyphasic schedules on nights.
Shift worker workout plan: a 12-week programme built for your pattern
A structured 12-week fitness programme designed around shift patterns. Works for 4-on-4-off, continental, 3-on-3-off, and other common UK shift schedules.
Night shift work and depression: what's really happening and what helps
Shift workers have significantly higher rates of depression and anxiety. Here's the evidence on why, how to recognise it, and what actually works.
Loneliness and social isolation on night shifts: what helps
Night shift work structurally isolates workers from normal social life. Here's an honest look at why it happens, how it compounds over time, and what actually helps.
Shift work pay explained: what you're entitled to and how to check
Night shift allowances, unsociable hours pay, overtime rates, and bank holiday pay — what UK shift workers are legally entitled to and how to check if you're being paid correctly.
How to maintain a calorie deficit on night shifts (without calorie counting)
Losing weight on shift work is harder than standard advice admits. Here's why, and a practical approach that doesn't require obsessive tracking.
Shift Worker Health Hub
The only UK content written specifically for 3.5M people who work irregular hours.