Health & Well-being for Locums: Sleep Hygiene, Travel Fatigue and Nutrition

Winter is one of the busiest and most challenging times of year for locum doctors in Ireland. Seasonal illnesses surge, hospital bed pressures rise, rotas tighten and last-minute requests for cover become increasingly common. For locums, this means more travel between sites, more night or weekend shifts and a greater need to manage personal well-being proactively.

While clinical skills get you through the work, lifestyle management helps you stay healthy, energised and resilient. Below is a practical winter-focused guide to supporting your physical and mental well-being as a locum doctor navigating the colder months.

 

1. Sleep Hygiene: Protecting Rest During Winter Pressures

 

Good sleep is the foundation of clinical performance but winter schedules can disrupt regular patterns. Darker mornings, long nights and busy rotas make it harder to maintain natural rhythms. Locums who work cross-county or take on night shifts need to be even more deliberate about sleep strategy.

Winter Sleep Tips for Locum Doctors

Stick to a consistent sleep routine where possible
Even if your shifts vary, maintaining similar sleep and wake times on off-days helps stabilise your body clock.

Create a sleep-friendly environment

• Keep your room cool (around 18°C)
• Use blackout curtains to manage early winter sunsets and bright mornings
• Reduce screen time at least 45–60 minutes before bed

Use light exposure strategically
Winter months mean limited daylight, which can impact alertness and mood.

• Get outside for 10–15 minutes of natural light early in the day
• Consider a daylight lamp if you struggle with low energy or seasonal dips

Limit caffeine late in the day
For locums on night shifts, use caffeine early in the shift only. Winter fatigue often tempts overuse, but timing is everything for maintaining sleep quality.

 

2. Managing Travel Fatigue: Staying Energised on the Road

 

Travel is a major part of locum life, especially during winter when demand rises. Early journeys in the dark, icy roads and long drives between hospitals can drain energy before you even arrive at work.

Practical Winter Travel Fatigue Strategies

Plan extra travel time
Bad weather slows everything down. Giving yourself buffer time prevents last-minute stress and increases safety.

Keep your car winter-ready

• Check tyres and tread depth
• Keep de-icer and a scraper
• Bring a warm jacket, blanket and water

Use micro-breaks during long drives
Short stops every 1–2 hours help maintain alertness. Even a two-minute stretch can reduce stiffness and improve focus.

Avoid driving while overtired
If you’re finishing a long night shift, consider:

• Resting briefly in your car before driving
• Using public transport when possible
• Asking a family member or friend for a lift if you’re too exhausted

Safety always overrides speed.

 

3. Nutrition for Winter Energy: Fuelling Your Body Wisely

 

Nutrition directly affects alertness, immunity and stamina. Three things locums need in abundance during winter surges.

Winter Nutrition Tips for Locum Doctors

Eat warm, nutrient-dense meals
Winter calls for hearty foods like:

• Soups and stews
• Whole grains
• Lean proteins
• Oily fish
• Vegetables high in vitamin C and zinc

These support immunity and sustained energy.

Pack snacks for long shifts
Hospital canteens often operate limited hours, especially overnight. Bring:

• Nuts and seeds
• Greek yoghurt
• Fruit
• Hummus and crackers

Stay hydrated even in cold weather
People tend to drink less water in winter. Keep a reusable (non-spill) bottle with you during each shift.

Don’t skip meals because of shift pressures
Low blood sugar worsens concentration and mood. Both critical during clinical decision-making.

 

4. Building Mental Resilience: Coping with Stress, Pressure and Short-Notice Shifts

 

Winter is emotionally demanding for healthcare workers. The combination of high patient numbers, unpredictable rotas and reduced daylight can impact mental well-being.

Winter Resilience Strategies for Locums

Set boundaries around your availability
Locum flexibility doesn’t mean overextending yourself. Protect days off where possible.

Use grounding techniques during busy shifts
Short mindfulness practices can be done discreetly and reduce stress within minutes.
Examples include:

• Box breathing
• 60-second grounding (naming what you can see/hear/feel)
• Slow diaphragmatic breaths

Stay socially connected
Winter can feel isolating, especially if working nights or new to Ireland.
Meet friends, join professional groups, or stay connected to colleagues you trust.

Schedule regular check-ins with yourself
Ask:

• Am I overtired?
• Am I overwhelmed?
• Do I need rest rather than another shift?

Self-awareness is key to preventing burnout.

Know what supports are available
In Ireland, locum doctors can access:

• HSE Occupational Health
• Confidential employee assistance programmes
• Mental health support services such as Samaritans or ICGP support lines

Asking for help is a strength, not a weakness.

 

Strengthening Your Well-being This Winter

 

Locum work during winter is demanding, but with the right strategies, you can stay healthy, energised and resilient throughout the season. Prioritising sleep, managing travel carefully, eating well and supporting your mental health will help you navigate the busiest months safely and confidently.

A proactive approach to well-being doesn’t just protect you. It ensures better patient care and long-term sustainability in your locum career.

 

Get in touch with our dedicated team as we nurture a community in which locums can flourish and extend exceptional care to their patients. For more information on any of our roles contact a member of our Locum Express team on +353 (0)21 4297901 or email us at info@locumexpress.ie. You can also register online here.