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Shift work and flexible working hours: Health effects and protective measures

Health and social consequences of shift work and flexible working hours

Imagine starting your working day while others are still fast asleep or ending it when the world around you slowly wakes up again. For many people, this is a reality, be it through shift work, long working hours or flexible working time models. These different working time arrangements have a significant impact on our physical and mental health as well as our social lives. But how are these working hours regulated and what protective measures are in place? In this article, we shed light on the legal framework and provide practical tips for taking a closer look at the work-life balance that is so often emphasised these days.

What does the German Working Hours Act regulate?

Let's first take a look at the legal framework dedicated to this topic - the German Working Hours Act (ArbZG). This protects employees from excessive working hours and ensures appropriate breaks and rest periods. It contains provisions on the maximum length of working hours, breaks, rest periods, night work, Sunday work and the handling of overtime. These regulations serve to protect health and provide a flexible framework within which working hours can be organised without endangering the health of employees.

But what about maximum limits for daily working hours? Fortunately, these are also laid down in the Working Hours Act. As a rule, daily working hours may not exceed eight hours. In exceptional cases, working hours can be extended to up to ten hours, provided that an average of eight hours per day is maintained over a six-month period. This is intended to prevent long-term overwork that is harmful to health.

The regulation also stipulates that working hours can be extended beyond ten hours in special emergencies or professional groups such as emergency services or security agencies such as the police. However, such cases are strictly regulated and rare. It is important that the excess daily working hours must be compensated within a certain period of time in order to minimise the strain.

What breaks are you entitled to?

"How are breaks organised here?" is probably one of the most frequently asked questions by newcomers to a company. And while such statements may raise a few eyebrows right at the beginning of an employment relationship, breaks are nevertheless essential for regeneration and maintaining performance for all employees, period. The Working Hours Act therefore stipulates that employees must take a break of at least 30 minutes if they work for more than six hours. If the working time exceeds nine hours, the break time is extended to at least 45 minutes. Breaks can also be divided into periods of at least 15 minutes each.

Another regulation of the ArbZG concerns the rest period between the end of one working day and the beginning of the next. By law, there must be an uninterrupted rest period of at least eleven hours between two working days. This regulation is intended to ensure that employees have enough time to recover and regenerate before they have to return to work, even if they work alternating shifts.

Important points on breaks and rest periods:

  • Break duration: At least 30 minutes for more than six hours of work, at least 45 minutes for more than nine hours of work.
  • Division of the breaks: Breaks can be divided into sections of at least 15 minutes.
  • Maximum working time without a break: Do not work longer than six hours without a break.
  • Rest period between working days: At least eleven hours of uninterrupted rest.

Challenges and protective measures for night and shift work

Night work and shift work can pose particular challenges as they disrupt the natural biorhythm and can potentially cause long-term health problems. The constant changes to the circadian sleep-wake rhythm can lead to sleep disorders, exhaustion, inner restlessness, metabolic disorders and other health problems.

Special regulations and protective measures

There are therefore special protective regulations for night workers to protect their health. As a rule, working hours at night may not exceed eight hours. This limit is intended to ensure that the stress caused by working at night is not too great and that there is sufficient time for rest.

Night workers are also entitled to regular health checks. These check-ups serve to maintain and monitor health in order to identify health problems at an early stage and take appropriate health-promoting measures such as ergonomic workplace design, sleep management programmes, more flexible working hours, prevention programmes and health cures. They help to prevent long-term damage to health and maintain the ability to work as far as possible.

Mental health under control: 5 tips for a better work-life balance

If you work shifts and are now wondering how you can counteract sleep deprivation and other health consequences? We got you. We've put together five practical tips to help you improve your personal work-life balance and stay healthy.

  1. Take regular breaks: Short breaks during work help to clear your head and reduce stress. Use this time to exercise or relax. A few minutes in the fresh air or a short walk can work wonders.
  2. Healthy nutrition: A balanced diet supports not only physical but also mental performance. Avoid heavy meals just before going to bed and make sure you drink enough fluids. Light, nutritious food keeps you fit and alert.
  3. Integrate exercise into everyday life: Whether it's a walk during your lunch break or a round of yoga after work - exercise helps to reduce stress and stay fit. Try to get out in the fresh air as much as possible. This not only promotes your physical health, but also your well-being.
  4. Maintain social contacts: Spend time with family and friends to find mental support and distraction from everyday working life. Shared activities strengthen your social network and provide emotional support. This will help you cope better with the stress of shift work.
  5. Use relaxation techniques: Methods such as meditation or autogenic training can help to reduce stress and restore inner balance. Regular bedtime rituals signal to the body that it is time for bed and make it easier to fall asleep. Create a relaxed sleeping environment by darkening your bedroom and blocking out noise.

Conclusion: Balance between flexibility and health

Flexible working hours offer many opportunities, but also risks. They can enable you and your employer to reconcile the legitimate interests of work and private life as equally as possible. Nevertheless, there is still a risk that the boundaries between work and leisure time will become blurred. Constant availability and changing working hours such as on-call duty or standby duty require a high degree of adaptability and can lead to irregular recovery phases. This flexibility entails both physical and mental stress.

Overall, working hours have a significant impact on our health and well-being. The German Working Hours Act provides an important framework for the protection of employees. However, individual measures are also crucial in order to successfully meet the challenges posed by long working hours, shift work and flexible working time models.

Make sure you take enough breaks, maintain a healthy diet and integrate regular exercise into your daily routine. Socialising also plays an important role: spend time with your family or friends to find mental support and distraction from the potentially stressful working day. Use relaxation techniques such as meditation, yoga or autogenic training to reduce stress and strengthen your resilience and inner balance.

Finding the right balance between work and relaxation is the key to a healthy and fulfilling life. With the right measures, you can better cope with the demands of everyday working life and stay healthy in the long term. Remember that your health and well-being are always important - for you and your employer. If you are healthy and work on maintaining your health in the long term, you can not only successfully master your professional tasks, but also enjoy your life to the full.

FAQs

What happens if the 11-hour rest period is not observed? 

If the legally prescribed rest period of 11 hours between two working days is not observed, this is a violation of the Working Hours Act. This can lead to health problems and employers can be legally prosecuted. In such cases, employees should inform their works council or the responsible supervisory authority.

Are there exceptions to the 11-hour rest period in the Working Hours Act? 

Yes, the Working Hours Act allows exceptions to the 11-hour rest period in certain industries and situations. These include hospitals, care facilities, catering, transport companies and agriculture. In these cases, the rest period can be reduced to up to 10 hours if the reduced rest period is compensated for within one calendar month or four weeks by extending another rest period.

Does the journey to work count as a rest period? 

The journey to work does not count as a rest period. The rest period only begins after the end of the daily working time and ends before the start of the next working period. The journey to and from work does not fall within this period and is therefore not counted as a rest period.

What does the law say about rest periods and how are they regulated? 

The German Working Hours Act stipulates an uninterrupted rest period of at least 11 hours between two working days. This regulation serves to protect the health of employees by guaranteeing sufficient time for rest. Exceptions are only permitted in certain sectors and must be compensated for by appropriate compensatory time.

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