The Toll of 24/7 Operations: A Call for Health-Conscious Leadership in Security Operations
- mike08242
- Apr 29
- 5 min read
Updated: 7 days ago
If you have ever worked in a NOC, SOC, or any other 24/7 security operations (OPS) center, you already know—it takes a toll. I have spent over 20 years leading and working inside these environments, and I say this from experience: shift work is not just tough on your schedule. It is tough on your body, your mental clarity, and your life outside of work.
And yet, in IT, cybersecurity, and infrastructure, 24/7 coverage is often treated like a badge of honor. We wear overnight alerts, on-call rotations, and endless monitoring like a uniform. I get it, this work is essential. I have built teams around it, stood the overnight watches, and fielded the 2 a.m. calls. But I have also seen and lived the long-term effects.
A quick side note that still weighs on me.
I’ve had the heartbreaking experience, more than once, of receiving a call from a family member telling me someone on our team had passed away. These weren’t just colleagues—they were people I led, worked beside, and cared about. And while I’d never claim to know every reason why, I can’t help but wonder if the relentless pressure of always being “on” in a 24/7 security operations role contributed to the outcome.
This work is mentally, emotionally, and physically demanding. It is one of the reasons I care so deeply about finding better ways to support the people in these roles.
If we are being honest, we need to rethink how we treat the people doing this mission-critical work.
We Need to Rethink the Culture of Security Operations
This isn’t just about being tired. The health risks tied to night shifts and rotating schedules are well documented. Long-term shift work has been linked to elevated risks of:
Cardiovascular disease – A BMJ meta-analysis found that shift workers face a significantly higher risk of heart disease, especially those on night or rotating shifts.¹
Mental health disorders – The Journal of Occupational Health Psychology noted that irregular schedules lead to increased stress, depression, and burnout.²
Sleep and metabolic disruption – NIH research has shown night shifts can result in chronic sleep deprivation, high cortisol levels, obesity, and Type 2 diabetes.³
These aren’t isolated issues—they are systemic outcomes of a security operations model that often values availability over sustainability.
The Catch-22 of 24/7 Coverage
Alert fatigue, isolation, and a poor work/life balance are part of the package for most people working in security operations centers. The expectation of being on point at 2:00 a.m. for a P1/critical alert is not just stressful; it is unnatural. We are asking people to override their circadian rhythms and stay locked in under pressure. Day in, day out.
But here is the thing: these roles are essential. Threats do not clock out, and infrastructure does not wait until 9am to break. So yes, we need 24/7 coverage. The question is not whether we need it, but it is how we manage it.
If You Care About Your People, You Do Not Leave Them There Forever
Here is a thought for leaders running these teams: if you really care about your people, about their health, their growth, and their longevity in this industry, you do not lock them into OPS center roles indefinitely. These jobs should be treated like the military treats deployments—intense, important, but temporary.
Rotations, promotions, and clearly defined timelines need to be built into the structure. No one should be in a 24/7 shift rotation for years on end without an exit plan. If your current model relies on keeping people stuck in that cycle, it is not sustainable—it is burnout in slow motion.
The best operators I have worked with did not really want to sit in the chair forever. They wanted to move into engineering, architecture, project (or people) leadership, or threat hunting. And they should. Companies that build this kind of upward mobility into their OPS centers are the ones that retain talent and build real loyalty.
What Can Leaders Do?
If you are running or managing a SOC, NOC, or any 24/7 security operations team, here are a few simple, real-world things you can do to reduce the toll:
Create 12–18-month rotation policies
Build structure into how long employees stay on overnight or rotating shifts. Make career progression a stated part of the job.
Cross-train and promote from within
Use the 24/7 roles as a proving ground, then promote those folks into daytime engineering or advisory roles. Let them build context, then give them a way out.
Invest in wellness resources
Provide mental health days, wellness check-ins, or stipends for sleep and nutrition support. Bring in group fitness and health coaching. Even small gestures go a long way in these high-stress environments.
Keep it human
Managers need to keep an eye out for signs of burnout. Check in often and do not neglect one on one time. These teams carry a heavy load—recognize it, respect it, and talk about it.
Closing Thoughts
As you can probably tell at this point, this topic hits close to home for me. I have worked overnight shifts, built out 24/7 SOCs and NOCs, and led teams through some of the hardest security challenges out there. I know how valuable these teams are—and I know how easy it is to burn them out if we are not intentional.
We are not going to eliminate 24/7 security operations anytime soon (even with AI’s proliferation). These roles are here to stay. But that does not mean we cannot make them better. These jobs should be a part of someone’s career—not their whole career. If we want to attract and retain top talent, we must care about their health and give them a path forward.
This is something I care deeply about—for myself, for the teams I have led, and for the people stepping into these roles today. Let’s do better for them. Let’s build OPS centers that not only protect our systems but also protect our people.
Author:
Dewayne Alford, COO
Cape Endeavors
Sources:
Shift Work and Vascular Events: Systematic Review and Meta-Analysis
This study published in The BMJ found that shift work is associated with an increased risk of vascular events, including heart attacks and strokes.
Shift and Night Work and Long Working Hours—A Systematic Review of Safety Implications
Published in the Scandinavian Journal of Work, Environment & Health, this review highlights the detrimental effects of shift work and long working hours on safety, including increased accident rates.
Night Shift Work and the Risk of Metabolic Syndrome
This study, available on PubMed Central, indicates that night shift work is associated with a higher risk of developing metabolic syndrome and related health issues.
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