Knya recently spoke to over 10,000 doctors from across India. The questions were about their work, their health, their mind, and their daily routine. The answers showed many facts that are not often discussed. Long shifts are a regular part of life for most healthcare professionals. These shifts are not just long in hours, but also hard on the body and mind.
The Knya Vitals report gave a clear view of what doctors go through. Some doctors work in big city hospitals. Some work in small clinics in towns and villages. But many shared the same problems — tiredness, stress, body pain, sleepless nights, and lack of time for self-care.
This blog talks about some wellness practices that can be followed during long shifts. These practices are based on the answers and stories shared by healthcare workers in the Knya Vitals report. The goal is to share simple methods that can help maintain balance at work. These are not new ideas, but small steps that can help the body and mind manage the pressure of healthcare jobs.
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1. Rest During Short Breaks
Many doctors said they do not get time to rest during the shift. But even a 10-minute rest break can make a difference. Sitting in a quiet place, closing the eyes, and relaxing the body can help reduce tiredness. Some use this time to sit silently. Some listen to soft music. These short rests can support energy for the next few hours.
2. Drinking Water Regularly
It was seen that many healthcare professionals forget to drink enough water during shifts. Long working hours and constant movement from one room to another can lead to dehydration. Keeping a bottle nearby and taking a few sips every hour can help. Water supports body function and keeps the mind clear.
3. Light Stretching
Standing and walking for long hours causes stiffness and body pain. Light stretching of the back, neck, and legs for a few minutes can reduce this. It also helps with posture. Many doctors in the Knya survey said they do simple stretches during shift changes or before lunch.
4. Nutritious Meals
Many participants said they skip meals or eat snacks during their shifts. But this affects their energy. Eating fruits, dry fruits, and home-packed meals can help keep the energy level steady. Having something healthy in between shifts is better than missing meals completely.
5. Sleep Routine After Shift
One of the biggest challenges is getting proper sleep after a long or night shift. It becomes hard to sleep during the day. Many doctors follow a sleep routine like keeping the room dark, not using a phone, and keeping noise away. This helps the body understand it is time to rest.
6. Talking to Someone
Mental fatigue is something many healthcare workers spoke about in the Knya report. Working with patients all day, handling medical cases, and making quick decisions can lead to emotional tiredness. Talking to a colleague, friend, or family member about the day helps release stress. Some hospitals also offer support groups for this reason.
7. Slow Breathing Exercises
When stress becomes too much, slow breathing can help. Sitting in one place and taking deep breaths for two to five minutes brings calmness. Many use this method between shifts or after a long case. It does not need any tools or time. Just breathing in and out slowly can help control tension.
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8. Wearing Comfortable Clothing
Doctors shared how wearing rough or tight clothes during long shifts made them uncomfortable. Wearing clothing that fits well and allows free movement can improve focus. Lab coats and scrubs made by Knya are designed keeping this in mind. They are light, soft, and allow ease during busy hours.
9. Keeping Work and Rest Separate
It was seen that many doctors take their work stress home. This leads to poor rest and low energy the next day. A small practice like closing all medical files, removing hospital gear, and changing into regular clothes before going home can signal the end of the workday. This helps in starting fresh the next morning.
10. Knowing When to Ask for Help
Many doctors do not share their tiredness or pain with others. But asking for help is not a weakness. It is a smart step. In some cases, taking a short break from duty or asking for time off helps the body recover. It was shared in the Knya Vitals report that support from the team is key during hard times.
Conclusion
Doctors and healthcare professionals play a strong role in society. But even strong people need care. Long shifts take a toll on health, mind, and energy. The Knya Vitals report showed that many doctors are dealing with burnout and tiredness. They are often expected to work without breaks or rest.
This blog shared some wellness steps that can help during long shifts. These are not new solutions. But they are easy and possible to follow. Resting for ten minutes, drinking water, stretching, and sleeping properly may seem small. But they can bring big changes in how a shift feels.
Doctors must be in good health to care for others. For that, wellness is not a choice. It is part of the job. Knya will continue to support healthcare workers by listening to them, learning from them, and creating tools and gear that suit their work life.