![]() If possible, find a dark, quiet space where you can rest for 20-30 minutes. This will help you remain alert and focused throughout the night. Take advantage of your break times by fitting in one or two strategically timed naps. You can also plan the meals you’ll be able to share together to continue to make time for each other. If you live with other people, keeping them up to date on your work schedule can help them create a space that accommodates your sleep requirements. Keep in mind, though, that you’ll want to try to keep a relatively consistent schedule to prevent yourself from needing to readjust to your work schedule. It’s natural to want to use the free time you have on your off days to do something fun and exciting. Though known as a sleep inducer, alcohol will impact your REM sleep, which influences how refreshed you feel when you wake. Using alcohol as a means to fall asleep faster will disrupt the amount of quality sleep you get after your shift. This will ensure you’re getting healthy amounts of sleep while you balance other aspects of your life like spending time with friends and family. Once your work schedule is somewhat set and consistent, make an effort to set a routine for when you’ll be going to bed and waking up. If you work as a police officer or security guard, this will also allow you to take advantage of the daytime when you have days off. If you’re having trouble getting used to the odd hours, schedule night shifts consecutively. Find simple activities, like biking or hiking, that will allow you to get some fresh air and work in some cardio. If you’re a truck driver traveling hundreds of miles a night, it can be difficult to find the motivation to hit the gym. Incorporating an exercise routine into your work week will help you feel more energized and prepared when taking on night shifts. ![]() This also helps to ensure your bodily functions are working properly, since we rely heavily on water to keep our systems running. Stay awake and energized by making sure you’re drinking enough fluids during your shift. ![]() This will help cut down on the time you spend getting ready and thinking of good options for you to eat throughout the week. Get ahead of the game by prepping your meals at the start of the week. Pack nutritious snacks and meals for when you get hungry like salads, fruits, veggies, and trail mix. Eat Healthy FoodsĮating foods high in sugar and trans fats can make the night shift more difficult by destabilizing blood sugar levels and causing stomach discomfort. to prevent you from not being able to fall asleep when you get home. It’s recommended to stop drinking caffeine around 2 a.m. Remember to consume in moderate amounts, however, to avoid crashing in the middle of your shift. Consume Caffeine in ModerationĬoffee and tea are lifesavers for those trying to maintain the energy levels needed to carry out their responsibilities throughout the night. ![]() If naps aren’t for you, consider sleeping in the morning before you go to work from 6 a.m.-12 p.m. If you’re a registered nurse or firefighter who likes to incorporate naps, try getting rest from 6 a.m.-10 a.m. Set a Sleep Scheduleĭeveloping a consistent sleep routine is critical to preparing your body for the grueling hours of a night shift. Here are a few suggestions on how to stay healthy when pushing through those long hours: 1. The key to successfully tackling night shifts is rooted in your ability to prioritize your wellness. How to Work the Night Shift: Tips for Staying Healthy and Productive Consider yourself a health-conscious person? Then it’s imperative to take the time to prioritize your mental and physical health to ensure your body is able to thrive. Without proper self-care, there’s the potential of developing health issues, such as heart disease, diabetes, and weight gain. Night shifts pose health risks by disrupting the body’s circadian system, and going against its natural sleep patterns. This schedule goes further by helping us regulate our digestive system, body temperature, and heart rate. Think of this as our natural alarm clock - it dictates to our brains the approximate time to get up for the day and lie down for a good night’s rest. Our bodies have a circadian rhythm that signals us when to be active and when to be restful throughout the day. Although often associated with enticing wages, what impact do these shifts have on employee health? Continue reading to learn about the risks associated with working night shifts, and tips for how you can prioritize your mental and physical well-being if you’re working untraditional hours. The continued growth of businesses has led to more employers asking workers to take on night shifts normally only seen in fields like the medical or security industry. ![]()
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