It can be difficult to adjust to third shift.Changing your rhythm is the main challenge.There are some techniques you can use to make the night shift more comfortable.
Step 1: Exercise and eat well.
It is possible to increase energy levels and keep you healthy by exercising before work.A healthy diet plan will help keep you alert.Exercise before sleep can boost energy levels.You should not eat before you go to sleep.You can plan your meal times.If you need quick energy at night, eat a light snack.It's a good option to have whole grains.Sugary snacks may give you a boost, but they can leave you tired after a while.
Step 2: Change your schedule.
Some of your responsibilities and relationships may require your attention during the day.If you want to have time for other important aspects of your life, you need to create a schedule.It's a good idea to spend time with family and friends.Make sure you have enough time to go to the bank or grocery shop.Take note of which stores and services are only open during the day and which are open at night.If you can't schedule it yourself, ask a friend or family member to help.You have to find a schedule that works for you.
Step 3: Stimulants and depressants could be used.
Stimulants such as coffee or tea can be drunk before work.It can help to wake you up.When you return home, drink a tea that will help you sleep such as lavender or chamomile.Do not use pharmaceutical sleep aids if you are taking caffeine at least six hours before sleep.
Step 4: Take care of your mental and physical health.
The night shift can cause health problems for those who work it.If you notice any of the symptoms, you should see a doctor or make a change in your work/life schedule: Reduction of quality or amount of sleep.There is constant fatigue or anxiety.
Step 5: Work for your family.
Let your family know that you need help.Inform them of your schedule and ask them not to disturb you.Quality time with your friends and family should be scheduled into your day.During the time you are sleeping, ask them to be as quiet as possible.Set aside time for family and friends.Being social can help combat the effects of loneliness.
Step 6: You should learn about your rhythm.
Over a twenty four hour period, there are physical and mental changes.Exposure to light or dark is the main force behind the rhythm.Your sleep-Wake schedule is affected by this rhythm.Exposure to light will tell your body that it's time to be active.melatonin is produced by your body when it is exposed to low or no light.
Step 7: When you get home from work, sleep as soon as possible.
Don't stay up after work.Go home and rest.If you stay up any later, you will shift your rhythm in an unbalanced direction.To get to work, take the shortest route.On your drive home, stay alert.Pull over if you feel too sleepy to drive.
Step 8: You should keep your sleep consistent.
Stick to the sleep schedule that works best for you.Establishing a natural rhythm will be aided by regular sleep schedules.This rhythm will make it easier for you to sleep.Try to get back on schedule as soon as possible.If possible, ease into any new sleep schedule slowly.Even on nights off, keep your work night sleep schedule.Changing your schedule can affect the amount of sleep you get.
Step 9: It's important to get a good amount of sleep.
Your sleep should be long and deep.It can be hard to fall asleep and stay asleep, so monitor how many hours of sleep you get and the quality of your sleep.The length and quality of your sleep can be recorded in a sleep journal.Even though eight hours a night are recommended, every person is different.If you think you need to get more sleep, pay attention to how you feel.Even though you work nights, you still need sleep.
Step 10: Gradually make changes.
If you can, spend a few nights getting used to a new sleep schedule.It's best to keep the same sleep schedule.There are not all shifts that allow for such regularity.If you know a change is coming, you should spend a few nights adjusting.If there is a string of night shifts coming up, stay up later than usual.You will be able to perform better at work if you gradually work into a new shift schedule.
Step 11: Keep the bedroom dark.
All sunlight can be blocked from your bedroom by using the heaviest blinds.Light exposure will prompt your brain to be awake.You will sleep better if you remove the light.If you wake up before you are done sleeping, keep your bathroom dark.
Step 12: On your way home, wear sunglasses.
Light exposure will make it harder for your body to fall asleep.It will be difficult to sleep as soon as you get home if you don't have sunglasses.Don't stop to do anything.You can take the shortest route home.
Step 13: Keep the place bright lit.
Keeping bright lights on will keep you alert.The light in your eyes lets you know when it's time to sleep.You can use bright indoor light to mimic the light someone who works a day shift is exposed to.Low or gentle lighting may make you sleepy.Natural sunlight gives you the same amount of vitamins as UV lights do.
Step 14: The noise should be blocked out.
Sound can be just as troublesome as light.You have to block out any noises that could keep you awake.Ear plugs, noise cancelling headphones, and a white noise machine are some of the ways to keep noise out of your head.Ask your family to be as quiet as possible.If possible, turn off your phone's ringer.