The average night shift worker sees just 29 minutes of daylight on a working day

The average night shift worker sees just 29 minutes of daylight on a working day during January.

A poll of 2,000 workers, including 500 who work night shifts, found 24 per cent of these have felt cut off from the outside world as a result.

With four in 10 late night workers going at least three consecutive days without seeing any daylight in January.

As a result, more are taking proactive steps to combat the lack of winter sunlight, with 63 per cent doing something to improve their mood, compared to 55 per cent of day workers, according to the research commissioned by Blue Light Card [https://www.bluelightcard.co.uk/en].

These include adjusting daily routines to maximise daylight hours (26 per cent), booking holidays to sunny destinations (22 per cent) and taking annual leave during January (21 per cent).

More than half (54 per cent) of those who have booked holidays in January claimed it was to provide an immediate mood boost to counter gloomy days.

While 33 per cent added having a trip locked in helps them maintain motivation and energy at work when January morale is at its lowest.

Travel expert Tracey Davies – who partnered with the membership card for emergency services, NHS, social care sector, teaching community and the armed forces, said: “Navigating through the dark days of winter is hard for everyone, but it can be particularly trying when you work shifts.

“If your holiday allowance is a little tight, consider your shift patterns and where you could take three or four days off.

“The warmest parts of mainland Europe can be reached by plane in under three hours, which is very doable for a long weekend in the sun.

“Spain's Costa del Sol and Portugal's Algarve region both get a good six hours of proper sunshine each day.”

When asked which destination helps them get through night shifts, mainland Spain topped the list, with 34 per cent of those workers choosing it.

This was followed by the Canary Islands (31 per cent) and Greece (30 per cent).

But without a holiday to look forward to, 21 per cent are unsure how to make up for the sunlight lost to night shifts.

While 34 per cent admitted they simply grin and bear it until the clocks go forward in late March.

Rebecca Clarke, head of partnerships for Blue Light Card, which estimates active members can save over £3,000 per year, added: “The problem of depleted sunlight in the winter is one we all face.

“But for some of our members who work night shifts, our research shows that it is having an effect on fatigue and motivation.

“It’s no surprise that this leads to an increased appetite to book a holiday.

“So we’ve made sure that we have affordable and flexible options for those members looking to boost their mood and reclaim some sunlight this January.”

DAYLIGHT SAVINGS HACKS BY EXPERT TRACEY DAVIES

1.    Artificial sunlight and supplements
Navigating through the dark dingy days of winter is hard for everyone, but it can be particularly trying when you work shifts. Sometimes, we just need to fake it until we make it. Vitamin D supplements, sunrise alarm clocks, SAD lights can all help us feel better on dark winter mornings. I favour light therapy lamps (SAD lamps) which mimic the effects of morning sunlight and help regulate our circadian rhythm. Look for a lamp with 10,000 lux intensity and use it for 20–30 minutes straight after waking up.

2.    Contrast Therapy
Hitting the sauna can be another way to warm up our moods in winter. Contrast therapy, alternating between hot temperatures (saunas and hot tubs) and cold (ice baths and cold showers) counteracts the stiff sluggishness we feel in winter. Luckily, public saunas are popping up all across the country and most offer half-hour or hour sessions for a few pounds.

3.    Escape the short days
Of course, the best way to survive the winter gloom is to fly to sunnier climates. If you can get away, even for a few days, look to southern Europe and subtropical Atlantic islands like the Canaries, Malta and Madeira, which all have reliable sunshine in January and February. Jet2 Holidays has some great deals to all these destinations, particularly in Madeira (a week from £366 per person) and Malta (from £276).

4.    Mini-breaks to maximise annual leave
If your holiday allowance is a little tight, maybe your shifts will align to take three or four days off. The warmest parts of mainland Europe can be reached by plane in three hours, which is very doable for a long weekend in the sun. Spain's Costa del Sol and Portugal's Algarve region both get a good six hours of proper sunshine each day, along with temperatures hovering around 16-18 degrees.

5.    Rota-friendly deals
It can be harder for shift workers to plan holidays in advance, but many tour operators like Jet2 and Virgin Atlantic Holidays offer some good deals for last-minute winter sun, while Blue Light Card holders can save more by applying their membership discounts on top of these offers.

6.    UK sunshine hotspots
You don't always have to venture too far home in search of vitamin D. According to the Met Office, the Isle of Wight is the sunniest place in Britain. On average, the island off the South Coast sees more than five hours of sunshine each day, beating Kent, Essex and Cornwall.

7.    Guaranteed sunshine
In January and February, Orlando sees consistent temperatures in the early 20s - perfect shorts and t-shirt weather – and it's one of the cheapest and quietest times to visit the theme parks. Blue Light card holders can also get some good last-minute deals to Caribbean destinations like Barbados, St Lucia and Antigua in February, particularly if you book midweek.

8.    Maximise annual leave
Savvy employees everywhere can strategically use their annual leave this Easter to get 16 consecutive days off for the price of eight. Book off 30 March - 2 April and then 7–10 April and you'll get nearly two and half weeks off, perfect for that long haul holiday.

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