- 12 Jan 2026
- Blog
5 Ways to Beat the Night-Shift Blues and Fight Fatigue
Question: What do the following groups of people have in common?
· Healthcare workers
· Rideshare drivers
· Delivery workers
· Airline crew
· Security personnel
Answer: They’re all no stranger to the dreaded night-shift blues.
Let’s be honest — working the night shift can feel like living on an alien planet. Your body’s begging for sleep, your eyelids are committing treason, and that 3 a.m. slump hits harder than a badly timed existential crisis.
Whether it’s disrupted circadian cycles, brain fog, or sudden energy crashes, working late into the night causes our bodies to react in ways that daytime tedium simply can’t replicate. This means that the unsung heroes who ply their trade after the rest of us have gone to bed often need to overcome considerable challenges just to show up to work, much less function effectively.
But fear not, nocturnal warriors — here are 5 simple ways to beat the night-shift blues, stay awake, and make it to sunrise feeling (somewhat) human.
1. Master the Power Nap — Your Secret Weapon
Power naps aren’t laziness — they’re tactical brilliance. Short naps of about 20 minutes can help reset your alertness and improve performance during odd-hour shifts. Research shows that controlled napping can boost vigilance and combat the “circadian low” that hits night-shift workers hard.1
Pro tip: Keep it short, set an alarm, and don’t let your nap turn into a full-blown REM vacation.
2. Eat and Drink Smart — Fuel Like Someone Who Knows Better
Large, heavy meals may feel comforting at midnight, but your digestive system will absolutely betray you afterwards. Instead, stick to smaller, balanced meals every couple of hours to maintain stable energy levels.2
Hydration is key too — even mild dehydration can cause tiredness and difficulty concentrating.3 If you’re feeling groggy, there’s a non-zero chance you’re just thirsty.
Best bets: Nuts, fruit, yoghurt, whole grains, and steady water sipping. Avoid those “mystery canteen meals” that sit in your stomach like a brick.
3. Bright Lights and Movement — Outsmart Your Body Clock
Your circadian rhythm likes order, sunlight and routine — basically everything the night shift ruins. But you can nudge it. Exposure to bright light during your shift helps signal to your brain that it’s time to stay alert.1
Meanwhile, short bursts of activity — walking, stretching, even a few squats — improve blood flow and help stave off lethargy.4
SURVIVE THE NIGHT SHIFT
A Quick Checklist
- Take power naps (20-minute naps work great!)
- Eat light, balanced meals
- Hydrate regularly
- Engage in frequent movement
- Work in a well-lit environment
- Consume caffeine early in the shift
- Take a shot of 5-hour ENERGY®
4. Be Caffeine Clever — Not Caffeine Chaotic
Caffeine is a gift… but only when you use it wisely. Studies show that timed caffeine intake can improve alertness and reduce the urge to fall asleep on the night shift.4 Using it early or mid-shift is ideal; using it right before heading home is an enemy move that will wreck your daytime sleep.
Green tea and other moderate caffeine sources also support cognition without the sugar spike-and-crash cycle.5
Golden rule: Caffeinate with intention, not desperation.
5. The 5-hour ENERGY® Shot — Pocket-Sized Power-Up
When you’re deep into the night shift and your brain is negotiating terms of surrender, the 5-hour ENERGY® shot can be your strategic reinforcement. These compact shots deliver instant energy and a blend of essential B-vitamins — all in a small, sugar-free serving.
No messing about. No giant bottles. Just a clean, convenient boost designed for moments when you need sharp focus and steady alertness.
Conclusion
Working the night shift will always be a challenge, but it doesn’t need to feel like gladiator combat. With smart napping, strategic nutrition, bright light, movement, and smart caffeine use, you can stay alert, keep your focus sharp and survive the night with dignity intact.
For an even better boost, keep a shot of 5-hour ENERGY® in your bag, your locker, or next to the emergency snacks. Future-you at 3 a.m. will be grateful.
Get your shots of 5-hour ENERGY® at the official e-store.
Conclusion
1. Why does working the night shift make me feel so tired?
Working the night shift disrupts your circadian rhythm, your body’s internal clock that regulates sleep and alertness. When you’re awake at night and sleeping during the day, your body struggles to adjust, leading to fatigue, sluggishness and poor concentration.
While there is no perfect substitute for good sleeping habits, a shot of 5-hour ENERGY® offers a quick boost that can help you to manage this fatigue and get through your shift.
2. Why do I experience brain fog whenever I work late?
Sleep is an essential process that allows your brain to flush out toxins and encode new information. When sleep is compromised—whether it’s due to an unhealthy work schedule or any other reason—your thinking, focus, and ability to learn are all negatively impacted, leading to brain fog.
Designed specifically to help with such scenarios, 5-hour ENERGY® contains a mix of 3 essential B-vitamins: B3, B6, B12. Among other benefits, these B-vitamins have been shown to help with alertness, focus, and general mental clarity.
3. Can’t I just use an energy drink to stay awake?
Many energy drinks contain high levels of sugar, which can cause energy crashes. Sugar-free options are hence often a better choice for a late-night boost.
Thanks to its zero-sugar formula, 5-hour ENERGY® offers a boost without the crash, allowing you to perform at your best throughout the night.
References
1) NHS. (2023). Working the night shift . TIMS. https://www.tims.nhs.uk/wp-content/uploads/2023/03/Night-shift-and-sleep-tips.pdf
2) Residency Advisor. (2025). Fuel your night shift: Nutritional hacks to stay awake. https://residencyadvisor.com/resources/night-shift-survival/fuel-your-night-shift-nutritional-hacks-to-stay-awake
3) Police Federation of England and Wales. (2025). Nutrition, shift work and fatigue. https://www.polfed.org/support/fatigue/responsibilities/nutrition-shift-work-and-fatigue/
4) Nichols, H. (2022). Life hacks: How to cope with night shifts. Medical News Today. https://www.medicalnewstoday.com/articles/319918
5) Healthline. (2025). 10 evidence-based benefits of green tea. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea