It can be hard to adjust to third shift.Changing your rhythm is the biggest challenge.You can use some techniques to make the night shift more comfortable.
Step 1: Exercise and eat healthy.
It is possible to boost energy levels and keep you healthy by exercising before work.A healthy diet plan will help keep you alert.If you want to boost energy levels, don't exercise before sleep.Don't eat before you go to sleep.You should plan your meal times.If you need quick energy at night, eat a light snack.It is 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: Make your schedule work better.
Some of your responsibilities and relationships might require your attention during the day, so keep that in mind.If you want to have time for other important aspects of your life, you need to create a schedule.It is 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 something, ask a friend or family member to help.You have to find a schedule that works for you.
Step 3: Stimuli and depressants can be used.
Coffee and tea are good for you before work.This 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: You should be aware of your physical and mental health.
The night shift can cause health problems for those who work it.If you notice any of the following symptoms or issues, 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: You need to work with your family.
Let your family know what you need.Inform them of your sleeping schedule and ask them not to disturb you.Quality time with friends and family should be scheduled into your day.They should be as quiet as possible during the time you are sleeping.Set aside time for family and friends.The effects of loneliness can come with a night shift.
Step 6: You can learn about your sleep pattern.
There are physical and mental changes that occur over a twenty four hour period.Exposure to light or dark is the main force behind the rhythm.Your sleep-wake schedule is affected by this rhythm.Light will send a message to 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: You need to sleep as soon as you get home.
Don't stay up after work.Go home and sleep.If you stay up any later, your rhythm will shift in an unbalanced direction.To get to work, take the shortest route.You should stay alert on your drive home.Pull over if you feel too sleepy to drive.
Step 8: Don't let your sleep habits change.
Stick to the sleep schedule that works best for you.Establishing a natural rhythm will be helped 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: 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 that sleep.A sleep journal can be used to record the length and quality of your sleep.Even though eight hours a night is recommended, every person is different.If you think you need more sleep, pay attention to how you feel.You need your normal amount of sleep even though you work nights.
Step 10: Changes should be gradual.
It is possible to get used to a new schedule of sleep.You should keep the same sleep schedule.There are not all shifts that allow for such regularity.Take a few nights to adjust if you know a change is coming.If there is a string of night shifts coming up, you should 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: Don't put your bedroom in the dark.
All sunlight can be blocked from your bedroom by using the heaviest blinds.Light exposure will cause your brain to wake up.You will sleep better if you remove the light.If you wake up before you are done sleeping, keep the bathroom dark.
Step 12: You should wear sunglasses on your journey home.
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 help you stay alert.The light in your eyes lets you know when it's time to sleep.You can mimic the light someone who works a day shift is exposed to by using bright indoor light.Low or gentle lighting can bring on drowsiness.UV lights give you the same amount of vitamins as natural sunlight does.
Step 14: Block out noise.
Sound can be just as troublesome as light.Any noises that could keep you awake will need to be blocked.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.