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Night Shift During Pregnancy: How To Cope

ByTarin Hussain
Updated: 22 Jan 2026, 9:00 am
Medically Reviewed by Dr. Sunitha Reddy, Consultant Paediatrician, SPARSH Hospital

Working through the night while carrying a little one can feel tough, especially when your body is already adjusting to so many changes. In a fast-paced world where careers matter just as much as family, many people find themselves facing night shifts during pregnancy. But the positive news is that with some smart planning and care, you can handle it without too much worry

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Night shifts during pregnancy can feel like a real struggle. While most of the world is asleep, you’re sitting under bright lights trying to stay awake, answer emails, deal with customers, or get through long tasks, all while your body is busy growing a tiny human. For many people, quitting a night job isn’t an instant option. Many pregnant individuals continue working night shifts out of necessity or career commitment.
In such cases, you can take certain steps to make night work more manageable. It is possible to protect your health and your baby’s developing needs with the right awareness, support, and small daily changes.
In this article:

How Does Working a Night Shift Affect Pregnancy?

Your natural body clock, also known as your circadian rhythm, is designed to slow down when the sun sets and wake up with the sunrise. Night shifts can upset this rhythm, affecting the balance of hormones that are especially important during pregnancy. This disruption may leave you feeling more tired, foggy, or emotionally off-balance, and it can make it harder to get the deep, restful sleep your body and your growing baby need.
That said, many people continue working night shifts during pregnancy and manage it safely by focusing on what they can control.

What Are the Risks of a Night Shift During Pregnancy?

Working through the night, when your body naturally wants to rest, can place extra strain on your physical and emotional well-being. Some of the potential challenges include:
  • Weakened immunity: You may become more prone to colds and infections, and it may take longer than usual to recover.
  • Increased stress and anxiety: The quiet and isolated hours of the night can raise feelings of stress, which can affect your mood and overall well-being.
  • Higher risk of gestational diabetes: Irregular sleep and disrupted eating cycles can interfere with how your body manages blood sugar levels.
  • Greater risk of preeclampsia: Working nights may slightly increase the chances of developing high blood pressure and swelling.
  • Increased risk of preterm labour: Long or frequent night shifts may raise the risk of early labour.
  • Possible low birth weight: Poor sleep quality and ongoing physical exhaustion can sometimes affect the baby’s growth.
  • Longer and more difficult labour: Physical strain and fatigue during pregnancy may increase the chances of medical interventions, including a caesarean delivery.
  • Irregular heartbeat and chronic fatigue: Disturbed sleep cycles can affect heart rhythm and leave you feeling constantly tired.
  • Reduced focus and alertness: Insufficient rest can impair concentration and increase the risk of accidents or errors at work.

How to Stay Safe While Working a Night Shift During Pregnancy?

These are some safety tips to stay comfortable when working night shifts during pregnancy:
  • Communicate with your manager early: Talk about your pregnancy as soon as you feel comfortable doing so. This helps create a supportive work environment and allows adjustments if needed.
  • Take precautions with chemicals and exposures: If your job involves strong smells, chemicals, or other hazardous materials, use protective gear such as gloves and a mask, and ensure proper ventilation.
  • Listen to your body: Fatigue is normal. So do not push yourself too hard or feel guilty for needing rest.
  • Take regular breaks: Step away at intervals to stretch, walk, or move your body. This can reduce ankle swelling, ease back pain, and improve circulation.
  • Prioritise comfortable seating: If sitting for long periods, use a supportive chair.
  • Stay aware of your surroundings: Wear slip-resistant shoes, watch out for wet or uneven floors, and stay in well-lit, ventilated areas to avoid accidents.
  • Avoid heavy lifting: Skip physically demanding tasks and ask for help if something feels too heavy or uncomfortable.

How To Get Enough Sleep When You Work Night Shifts During Pregnancy?

Sleep is non-negotiable for you and your baby. These are some tips to help you get enough restorative sleep:
  • Aim for 7 to 9 hours of sleep: Try to rest as soon as you get home from your shift.
  • Create a sleep-friendly environment: Make your bedroom dark, quiet, and cool to encourage deep sleep.
  • Stick to a consistent schedule: Go to bed and wake up at the same time every day, even on weekends.
  • Take short naps if needed: A 20 to 30-minute nap during the day or at work (if allowed) can help reduce fatigue.

When Should You Consider Stopping Night Shifts During Pregnancy?

There is no fixed rule, but many people stop night shifts around 34-36 weeks of pregnancy. You may need to stop earlier if you notice:
  • Extreme tiredness that persists.
  • No proper sleep even during the day.
  • Difficulty concentrating.
  • Increased swelling, high blood pressure, or other warning signs.
  • The doctor advises you to stop (especially in a high-risk pregnancy).
Navigating night shifts during pregnancy isn’t easy, but small changes can make a big difference. Remember, it’s perfectly okay to lean on your support network. Whether it’s a quick call to your doctor or a helping hand from a colleague, reaching out when you need support is a sign of strength, not weakness.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Night Shift During Pregnancy: How To Cope

  1. How to handle rotating shifts during pregnancy?
    Rotating schedules can be harder on your body because your sleep patterns are constantly changing. To cope, try to keep a consistent sleep routine whenever possible and rest around your shifts.
  2. Are energy drinks safe during night shifts in pregnancy?
    No. Energy drinks are high in caffeine and sugar, which can increase the risk of pregnancy complications.
How we reviewed this article
Our team continuously monitors the health and wellness space to create relevant content for you. Every article is reviewed by medical experts to ensure accuracy.

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