How to Support Your Fertility While Working Shift Work
Whether you’re pulling night shifts on the ward, rotating between early mornings and late nights, or clocking into work while the rest of the world sleeps, shift work can sometimes feel like it’s working against your body. And when you’re trying to get pregnant, it’s only natural to wonder: is this hurting my fertility?
Let’s break down how shift work affects reproductive health, what the science says, and most importantly, practical nutrition strategies you can use to support your fertility, even when your schedule is less-than-regular.
What is Shift Work?
Shift work refers to any work schedule that falls outside the typical 9-to-5 window. This includes:
- Evening shifts
- Night shifts
- Early morning starts
- Rotating rosters
- On-call hours
Common in industries like healthcare, aviation, hospitality and emergency services, shift work can be rewarding but also physically and mentally demanding, particularly if you’re trying to conceive.
How Does Shift Work Affect Fertility?
Your body runs on a natural 24-hour cycle called the circadian rhythm, which regulates everything from your sleep and mood to your metabolism and reproductive hormones. When this rhythm is regularly disrupted, like during shift work, it can throw your whole system off-kilter.
Research shows that shift work is associated with:
- Fewer mature eggs compared to women who worked during the day
- Increased need for fertility treatment in young women
- Irregular menstrual cycles
- Disruptions in hormone secretion for both men and women
- Reduced sperm quality
- Higher rates of metabolic disturbances such as insulin resistance and metabolic syndrome
The research surrounding shift work and fertility is relatively new, and there is still much to uncover regarding how disrupted sleep patterns, circadian misalignment, and altered hormonal secretion may impact reproductive health and fertility outcomes. While emerging studies point to potential links, more evidence is needed to fully understand these mechanisms.
So, Should You Just Stop Shiftwork?
If changing your schedule is an option, it might support your overall health and fertility.
But let’s be real: many of our clients (hello, nurses, paramedics, FIFO workers!) can’t just up and leave their job. And that’s okay!
There are still plenty of things you can do to support your fertility while working shifts.
Fertility Nutrition Tips for Shift Workers
Let’s dive into some practical strategies that fit into your life, even after a 12-hour night shift.
1. Support Your Circadian Rhythm (Even If It’s Flipped)
Even if you can’t follow a “typical” routine, you can support your internal clock:
- Stick to consistent wake and sleep times, even on days off
- Get sunlight in your eyes soon after waking (helps reset your rhythm)
- Avoid eating heavy meals right before bed
Your circadian rhythm regulates hormones like melatonin (important for sleep and egg quality), insulin, and even LH and FSH, key players in ovulation and fertility.
2. Stick to a Consistent Meal Pattern
Eating erratically: like skipping meals on shift then overdoing it the next day can impact insulin sensitivity and appetite-regulating hormones.
In a 24 hour period aim for:
- 3 main meals
- 2–3 snacks
- Spread consistently across your day (or night!)
If you’re working overnight and eating during this time, keep in mind it is normal for your body to feel less full when eating at night compared to the daytime, so you may want to load up on adequate protein from meat, fish, eggs, high protein Greek yoghurt, tofu and legumes and beans as wel as plenty of high fibre vegetables to help promote fullness and avoid grazing all night long on quick energy sources to keep you feeling awake.
This routine helps stabilise energy levels, curb cravings, and support balanced kilojoule intake over time. Aim to keep the same number of meals and snacks each day, regardless of whether you’re working or not.
Meal timing will look different for everyone depending on your roster.
Here are a couple of examples:
Night Shift:
- Regular dinner before your shift
- 1–3 protein-rich snacks during your shift
- Light breakfast after your shift
- Regular lunch-style meal upon waking
Day Shift:
- Balanced breakfast before your shift
- Mid-morning snack
- Regular lunch
- Afternoon snack
- Dinner
3. Plan Ahead with Fertility-Focused Meal Prep
Let’s be honest: after a night shift, the last thing you feel like doing is chopping vegetables.
Planning your meals, meal prepping, or batch cooking ahead of time can:
- Reduce decision fatigue
- Help you meet your nutrition goals (even when you’re exhausted)
- Make it easier to reach for something nourishing instead of convenient
Focus on meals that are:
- High in fibre (legumes, wholegrains, vegetables)
- Rich in antioxidants (berries, leafy greens)
- Packed with healthy fats (avocado, nuts, olive oil, oily fish)
- Protein packed to support appetite regulation (think eggs, fish, chicken, tofu)
These nutrients support egg and sperm quality, reduce inflammation, and help keep hormones in check.
4. Snack with Purpose
Snacking is often overlooked, but it can be a secret weapon in your fertility nutrition plan.
Instead of quick-release carbohydrate rich snacks that spike your blood sugar looking for a quick fix to keep eyes open and leave you foggy an hour or two later, aim for snacks that are:
- Protein-rich (boiled eggs, yoghurt, protein muesli bar)
- Fibre-filled (fruit with nut butter, wholegrain crackers & hummus)
- Nutrient-dense (Nuts, berries, homemade bliss balls)
Snacking intentionally helps prevent energy crashes and gives you multiple opportunities to sneak in key fertility friendly nutrients.
Note: Try to avoid excessive snacking during the overnight hours, as it can be harder to feel full and easier to overeat when you’re tired. Portioning out your snacks before your shift can help you stay in control and make more mindful choices throughout the night.
Want to know what key nutrients to consume when trying to conceive? Download our FREE Ultimate Preconception Lifestyle Checklist
5. Keep Caffeine in Check
You might rely on coffee to stay awake, but when it comes to fertility, moderation matters.
Higher caffeine intake (more than 200 mg per day) has been associated with increased risk of pregnancy loss, lower birth weight, and delayed conception when trying to conceive or during pregnancy.
And for men? Excess caffeine can reduce sperm quality.
Read more on our blog: Can I drink coffee when trying to conceive?
That’s roughly:
- 2 shots of espresso (barista-made)
- 4 cups of black tea
- 6 cups of green tea
- 1 standard energy drink
Remember, cola drinks, pre-workout drinks and chocolate contain caffeine too!
Try:
- Swapping to herbal teas in the second half of your shift
- Avoiding caffeine at least 6 hours before you plan to sleep to avoid it interfering with all important sleep!
- Reading labels: energy drinks and soft drinks count too!
6. Stay Hydrated
Fatigue, headaches, and poor focus on shift? Dehydration could be to blame.
Water supports everything from body temperature to digestion and energy levels so aim for 2–3 litres per day.
Keep a water bottle nearby and sip throughout your shift. Herbal teas, sparkling water, or adding fruit for flavour can help if plain water doesn’t appeal.
7. Don’t Go to Bed Hungry
When working overnight, a protein-rich snack before bed can help prevent blood sugar dips and reduce waking up hungry, especially if you’re trying to sleep during the day post-shift. Avoid having anything too big, as this may impact your ability to get to sleep too.
Some pre-bed time snack ideas:
- Wholegrain toast with cottage cheese and tomato
- Yoghurt and muesli with fruit
- Tuna on wholegrain crispbread with avocado
- Protein smoothie
- Milo with milk
- Cheese on crackers with nuts
8. Don’t Forget Your Supplements
When your schedule is all over the place, remembering to take your supplements can easily fall to the bottom of your priority list but they’re an essential part of your fertility nutrition foundation.
A high-quality prenatal supplement helps cover your bases-ensuring you’re getting enough of the key nutrients required for the development of a healthy baby, especially on days when your diet isn’t quite ticking all the boxes.
Top tip: Set a reminder on your phone for a time that works consistently for you. It doesn’t have to be “morning” if you’re a night-shift worker-consistency matters more than the clock.
Not sure if your current prenatal is the best fit for you?
That’s exactly what our Express Prenatal Supplement Consult is for. In just 30 minutes, we’ll assess your needs and create a supplement plan that aligns with your fertility goals and your schedule.
Fertility Nutrition for Shiftworkers
Shift work doesn’t mean your fertility journey is doomed.
With a little intention around your meals, sleep, hydration and schedule, you can support your fertility health, even on an unconventional routine.
At The Dietologist, we help shift workers every day navigate fertility nutrition with flexibility and science-backed support.
Ready for a personalised fertility nutrition plan for your lifestyle?
We can help you create a sustainable fertility nutrition plan that works with your schedule.
Book your Fertility Nutrition Intensive today with one of our expert Australian fertility dietitians in our virtual clinic, we deliver comprehensive care for couples & individuals to help them get pregnant, stay pregnant and have a healthy baby – on their terms.
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