What do many night shift workers like doctors, nurses, firefighters, truck drivers, and air traffic controllers have in common? Working night shifts can be difficult for anyone, whether they are an early riser or a night owl. To help people deal with working into the night and early hours, we have compiled some advice.
Nearly 15 million Americans work full-time nights, evenings, rotating shifts, or other such irregular schedules as a result of our modern 24-hour society. Additionally, a survey conducted by the American analytics firm Gallup revealed that nearly 4 in 10 adults reported working at least 50 hours per week.
Natural cycles of light and dark have a big impact on circadian rhythms, which run in 24-hour cycles. In preparation for sleep, many bodily functions that are active during the daytime slow down at night. The pineal gland’s release of the sleep hormone melatonin during the night by the circadian pacemaker makes the body feel less alert and increases its desire to sleep.
Your circadian pacemaker’s chemical reactions are set off by light exposure, which impacts your sleep and wake cycles. For instance, melatonin is a sleep-inducing hormone that the body produces when it gets dark in the evening. To feel more awake in the morning, the body suppresses melatonin and increases cortisol levels.
After a night shift, people should be cautious about how much blue light they are exposed to from digital devices like smartphones, tablets, and televisions. According to research, blue light throws off the circadian rhythm, telling the brain it is daytime and causing poorer sleep quality.
- Nap. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night. …
- Eat small portions throughout the shift. …
- Keep moving. …
- Chat with your co-workers. …
- Be careful with your caffeine intake.
What is the night shift?
The night shift, also referred to as the third shift, is a shift that lasts until after midnight. In the past, only a select few jobs—such as those in the healthcare sector and factory workers—required nighttime work. However, many more professions today, whether local or remote, call for night shift work. These are some other professions that might employ workers for the night shift:
How to stay awake during the night shift
Working through the night while remaining alert can help you complete your tasks quickly and have more career satisfaction. To do this, you can create a routine that enables you to get enough rest and feel prepared to handle your work-related responsibilities. The following actions can help you stay awake while working the night shift:
1. Set up a dark sleeping area
Keeping your bedroom dark if you’re used to sleeping at night can help you get the rest you need during the day. Third shift workers frequently invest in light-blocking blinds and curtains, and some even paint their rooms dark hues to prevent the walls from reflecting light into the space. You may get more restful sleep before you need to wake up for work by keeping the room cool and turning off TVs, phones, and other bright screens.
2. Adjust your sleep schedule
Your body still runs on a 24-hour sleep-wake cycle when you first start working the night shift, or a standard circadian rhythm, in which you sleep at night and are awake during the day. But before beginning the night shift, you can adjust your sleep schedule by staying up as late as you can for a few nights. Then, sleep as long as you can into the day. Your body may become more accustomed to sleeping during the day and staying awake at night after a few days.
3. Exercise when you wake up
Regular exercise can enhance your metabolism, circulation, and heart health, which can help you feel more energised and awake throughout the day. Think about scheduling time for exercise before your night shift when you awaken. You might be able to stay awake for your entire shift with just 15 to 20 minutes, and it can also improve your post-shift sleep.
4. Eat a healthy meal before work
The beginning of your shift, which you start when you get up in the afternoon or evening to go to work, constitutes the beginning of your day. You can give your body the nutrients it needs to function properly and your brain the nutrients it needs to think clearly by eating a healthy meal, especially after working out. High-protein foods can aid in concentration if you have a desk job or other sedentary employment. Healthy carbohydrates can energize your body and keep you active if you walk a lot while working.
5. Bring nutritious snacks
Snacking is popular among workers, and eating certain foods while working the night shift can be beneficial. Having a healthy meal in the evening can give you the energy you need to start your shift, but having wholesome snacks every few hours can help you keep your physical and mental stamina until your shift is over. Nuts, fruits, vegetables, and whole-wheat crackers are among the nutritious options that will keep your energy levels from dropping suddenly.
6. Stay busy throughout your shift
If you can, try to stay busy at work. Bring a puzzle book or something to read if you frequently have downtime during a shift to keep your mind engaged. You might also think about starting the tasks you have scheduled for another day early. You’ll be able to work your night shift on schedule and attentively in this manner.
7. Keep your workspace bright
Just as it might be difficult to sleep in a room with too much light, it might also be difficult to work in a dark room. Bright lights simulate the sunlight of the day, which helps your body stay awake. By turning on all the lights and bringing a lamp for your desk or workspace, you can make your workspace more bright.
8. Make friends with your colleagues
Making conversation can help pass the time and make the night shift more enjoyable if you work with other coworkers or have communication tools that allow you to stay connected remotely. Talking about things that make you and your coworkers happy, like upcoming occasions or your family, can also boost spirits and increase job satisfaction. Creating a social network might inspire you to put in extra effort for your team.
9. Limit your caffeine intake
You might think about having a cup or two of caffeinated tea or coffee when you wake up for your night shift if you enjoy those beverages in the morning. Caffeinated beverages can give you the short-term energy you need to start your shift without keeping you from getting some rest after work. Enjoy drinking water and soothing beverages like herbal tea for the remainder of your shift.
10. Listen to upbeat music or podcasts
If your job permits it, listening to music or podcasts while working can improve your mood and aid in concentration. Funny podcasts can help you stay awake, upbeat music can help you get through difficult routine tasks, and soothing sounds like white noise or spa music can help you unwind and concentrate on challenging tasks. If you work in a shared space, you can listen to music discreetly by using headphones or earbuds.
11. Take regular breaks
Regular breaks can help you give your mind a rest and return to your work feeling rejuvenated, especially if your job involves sitting at a desk or performing the same tasks repeatedly. You can check in with your coworkers, eat a snack, or take a walk around the building during your breaks. You can schedule a few 10-minute breaks throughout each shift and prioritize them without having to keep track of when the next one is due.
12. Drink lots of water
Every organ in your body, including the brain, depends on water to function. You can think more clearly and can improve your memory by drinking plenty of water. Additionally, it guards against dehydration, which can result in sickness and fatigue. You can easily stay alert and feel energized at work by drinking water.
13. Complete the simple tasks first
Start by completing the simple tasks on your list when you get to work. This tactic functions similarly to warming up before a workout. You’re more likely to feel ready to handle more difficult tasks later on if you start out slowly. You can avoid feeling fatigued early in your shift by choosing to finish simpler tasks first.
DOCTOR Night Shift Routine | TIPS on How to Survive NIGHT SHIFTS | How to Sleep Better
FAQ
How late should I stay up the night before night shift?
Method 1: The night before, stay up really late (at least 3 am to 6 am), call or Skype friends in other time zones, or watch a lot of TV. The day before your first nightshift, spend the majority of the day sleeping.
How can I get energy for night shift?
- Some Caffeine is OK but Watch Out When. …
- Eat Light, Well Balanced Meals. …
- Move Often. …
- After Your Shift: Block Out Morning Light. …
- Go Straight home. …
- Keep Your Room Quiet, Cool, and Dark.
