What Kind of Shift Worker Are You?

Take this quick 2-minute quiz to discover how well your current routines support your sleep, energy, and wellbeing, and get practical tips to make shift work easier.

Q1. How do you usually manage your sleep after a night shift? *

A. I crash when I can and hope for the best.

B. I try to follow some kind of pattern.

C. I have a set post-shift sleep routine that works.

Q2. How consistent are your meal times across different shifts? *

A. Totally random, depends on the day.

B. I try to plan meals but often miss or delay them.

C. I always try and eat my meals at the same times daily.

Q3. How often do you bring your own food to work? *

A. Rarely — I grab whatever’s available.

B. Sometimes — depends how organised I am.

C. Almost always — I prep and pack my meals.

Q4. What’s your caffeine routine? *

A. I drink coffee or energy drinks all shift long.

B. I try to cut off caffeine at some point.

C. I follow a set “cut-off time” like the 12 o’clock rule.

Q5. How do you handle exercise around shifts? *

A. I rarely have the energy to train.

B. I squeeze in workouts when I can.

C. I regularly train around my roster.

Q6. How well do you feel on days off? *

A. I often feel wiped out and never fully recover.

B. Some days I bounce back okay.

C. I’ve got solid recovery strategies that help.

Q7. How do you usually wind down before sleeping after work? *

A. I scroll my phone or watch TV until I nod off.

B. I try to relax but don’t always succeed.

C. I have a clear pre-sleep routine that calms me.

Q8. How supported do you feel in your shift work environment? *

A. Not much, I guess and do my best.

B. I chat with colleagues for support.

C. I’m part of a group/community that gets it.

Q9. How often do you feel burnt out or mentally drained? *

A. Most of the time.

B. Occasionally, but I’m learning to manage it.

C. Rarely — I’ve built habits that protect my energy.

Q10. How do you usually learn about improving your shift work health? *

A. I just figure things out as I go.

B. I follow people online for tips.

C. I’ve done coaching, courses, or joined a community.

Get your results

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I'll send you your personalised result and some simple tips you can try immediately

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