It can be difficult to work the night shift, but there are ways to make it easier.To be as healthy as possible, try to get at least six hours of sleep a day.Try to eat healthy, limit caffeine, and exercise regularly.Devoting time and energy to your relationships will keep your social life happy.
Step 1: It is recommended that you get at least six hours of sleep.
It might be tempting to sleep less during the day, but it's important to have enough rest.Plan to sleep for at least six hours.Getting less than six hours of sleep increases the risk of having low quality sleep and lower levels of the feel-good hormone.
Step 2: It's a good idea to block out daylight.
You have to trick your body into thinking that it's dark out because the human body is designed to stay awake during sunlight hours.It's possible to block the light out with curtains from a store.You should wear a sleep mask if you want to sleep peacefully.
Step 3: Distractions should be removed.
To prevent disruptions from waking you up, prevent as many distraction as you can before you go to sleep.It's a good idea to let family members or roommates know that you don't want to be disturbed.If your phone wakes you up, turn it off or put it on silent.
Step 4: You should get regular medical check-ups.
Diabetes, cancer, heart attacks, and Obesity are some of the medical problems that can be caused by working the night shift.You can schedule regular check ups with your doctor.If you want to stay healthy with a nighttime work schedule, ask your doctor for recommendations on supplements or lifestyle changes.
Step 5: It's a good idea to eat healthy foods.
Prepare your meals at home and bring them to work to avoid eating vending-machine snacks.Look for fruits, vegetables, whole grains, and low fat dairy.It's a good idea to steer clear of foods that are high in fat or spicy as they can cause indigestion or sluggishness.
Step 6: It's important to time your meals.
You should eat your main meal in the evening before you go to work.Eating a large meal too soon before sleep can cause problems.During your shift or after, eat smaller meals or snacks.
Step 7: It's a good idea to monitor your coffee intake.
You should be aware of how much coffee you consume in a day.It is tempting to drink coffee, tea, and caffeinated soda to stay alert, but you should not consume more than 400mg a day.If you want to sleep, avoid drinking caffeine in the four hours before.If you drink two or three small cups of coffee, you will get 400 calories of caffeine.
Step 8: Work after your shifts.
Regular exercise will increase your energy, positively impact your mood, and help you sleep better, in addition to helping you stay fit.Do some exercise when you get home from work.If you want to sleep longer before your next shift, you should work out in the morning.High intensity cardio like cycling will provide an intensive workout and will tire you out to ensure better rest afterwards.
Step 9: Make sure you get enough vitamins.
If you work the midnight shift, ask your doctor if vitamins and supplements are a good option.Purchase daily vitamins over the counter at your pharmacy.
Step 10: Socialize with other night shift workers
When you work the midnight shift, befriend other people who have similar hours is the best way to maintain a social life.Hang out with people who work at night.You can find night shift workers in your area by looking for groups on social media.
Step 11: Schedule time with loved ones.
Schedule time with your family and friends well in advance.You can identify the free time that you have with others by making a detailed calendar or using a scheduling app that syncs up your calendar with theirs.Establishing when and how you will be seeing your significant other, family members, or friends will help prevent you from growing distant.If you want to work around your midnight shift, schedule a late night meal or early breakfast with friends.
Step 12: When possible, check in with your loved ones.
If you can, make time to call or text your loved ones.Even if your communications are brief, keeping in touch regularly will convey the sense of caring and devotion that relationships need to survive.Let them know that you are thinking about them by asking how they are doing.Send a text to a friend.How are you?I hope you got rid of that cold.
Step 13: Make sure to turn on as many lights as possible.
Turn on as many lights as possible during your midnight shift.Light tells the brain to be more alert.If the available light at your workplace isn't enough to keep you awake, purchase a small, portable light box.Light boxes can be purchased online.
Step 14: Drink water and eat.
To drink throughout the night, bring a large bottle of water with you.You will feel drained and sluggish if you get dehydrated during your shift.Eating small, healthy snacks through the night will keep your blood sugar in check and help you maintain energy.
Step 15: As much as possible, move around.
Stand up and start an activity that will keep you moving during your shift.Work-related tasks may include sorting supplies or inventory, organizing papers or files, or cleaning your work area.If you get a break during your shift, you can stretch your legs by going for a walk, taking the stairs, or doing yoga.