Your shifts

When possible, try to plan your meals. Regular light meals and snacks are less likely to affect alertness or cause drowsiness than a single heavy meal. Some sugary foods, such as chocolate, can provide a short-term energy boost followed by a dip in energy levels. Fruit and vegetables can be good snacks as their sugar converts into energy slowly.

As water makes up two-thirds of the human body, it’s important to keep yourself hydrated during shifts to reduce the chances of dehydration. For more advice on keeping hydrated, view the NHS’s advice here.

According to the NHS, adults need between 7-9 hours of sleep. However, every person is different and may require more or less sleep. Maintaining a sleeping schedule can be difficult at times. If you are struggling and would like some guidance, the NHS has created a Sleep Hygiene Guide.

When possible, book your travel tickets in advance. If you are using public transport, try to check if your bus, train or taxi is running and on time by using the relevant apps such as your taxi app, Trainline, Stagecoach or other live bus apps in your area. It’s always a good idea to check the weather before your commute to see if it will impact your journey.

When driving to your shift, there are a few things to consider such as checking your tyre pressure, your fuel levels and your car’s dashboard for any warning lights. Keep a torch, blanket, spare pair of shoes and a first aid kit in your car in case of an emergency.

Charge your phone the night or day before your shift, so you can show your digital ID digital badge if requested. Having a fully charged phone will come in handy if you need to contact our teams, check travel and weather updates or use maps on your phone.