If your job involves working the night shift, (late at night until early in the morning) then you probably know how difficult it can be to maintain and take care of your health. According to a study done by the Bureau of Labor Statistics, almost 15 million Americans are working the night shift.
Our bodies are designed to be active during the day and resting at night. Many functions of your body, including digestion and heart rate, are dependent on your circadian rhythm. When you work the night shift, your body’s circadian rhythm can be disturbed, causing it to become out of sync. Here are some tips that will help you get through working the night shift.
- Manage your caffeine intake. Caffeine is a stimulant. When used carefully, your daily dose of coffee can help you to remain alert throughout a shift. However, improper use of caffeine can cause gastrointestinal upsets and muscle shakes.
- Take a hot shower before and after your shift. This will wake you up and help relax your muscles.
- Sleep as much as you can before. If you are someone who usually wakes up early, try to nap for at least 3 hours to reduce your drowsiness at work. Be aware that if you sleep for more than 30 – 40 minutes, your body will enter deep sleep mode. It can take around an hour to feel fully alert afterward, so set aside time for that as well.
- Stop unhealthy snacking. If you don’t feel like eating a huge meal or if you don’t have time, eat healthy snacks such as nuts and raw fruits or vegetables. Snacks that are high in sugar may help you initially when consumed, but you’ll more than likely end up feeling moody and “crashing” later, which will induce drowsiness.
- Don’t go to bed hungry. Have something to eat and drink before you go to sleep. If not, then you will wake up feeling hungry and thirsty.
- Spend your off days wisely. Once your body is on a schedule, it could take some time for it to completely switch routine. Stick to a routine. Even on days you don’t work, try to stay awake at night and sleep during the day.
- Exercise regularly and when you can. If you’re someone who feels exhausted after finishing your night shift, try to schedule your workouts before your shift, or exercise on your off days.
- If you’re used to falling asleep with the TV on or with your phone in your hand, you should definitely “unplug” before going to sleep. Take advantage of any time you have to sleep and try to make it uninterrupted. Sleep experts recommend turning off all of your devices at least an hour before bedtime.
- Get an adequate amount of sleep. Try to set aside 7 to 9 hours of sleep after getting home from your night shift. Make sure your bedroom is quiet, dark, and comfortable. Electric fans are great for keeping air circulating throughout the room and it is helpful and neutral background noise.
- Bond with your colleagues. It’s good to have a support system at work of other coworkers who are working the night shift as well. Be honest with them about how you are feeling.
Working the night shift can be difficult, but sticking to a routine, eating healthy, and improving your sleep patterns can make the adjustment smoother. If you’re struggling, see a doctor. Discuss your problems with them so that they can help you come up with a solution.
Written by Dami Falade