How to Adjust Your Sleep Schedule to Work Night Shifts
Follow a Healthy Lifestyle. When you work the night shift, you are more inclined to exercise less and eat more of the wrong things, just by the nature of the lifestyle. There are only so many food options available at 2 a.m. Tips to Deal with Night Shift First of all, keep your workplace well-lit so your body tells you to be alert. Have coffee early in your shift to keep you alert, but limit your caffeine consumption later in your shift so it doesn’t prevent you from sleeping when you get home and go to bed. Then go right home; avoid running errands.
There is an array of professionals who perform their profession while others sleep during the night. Medical professionals, firefighters, police officers, and delivery drivers are just some of the professions who call night shift their home. Adjusting requires you to sleep during the day and lack of sleep can how to say very sad in french to health problems, stress, and decreased immunity if not done correctly.
Here are my top tips that I instituted when I transitioned to night shift. This rhythm advises our bodies when to sleep and when to stay awake. If not managed appropriately, our health will ultimately pay the price. You are what you eat!
Yes, I have heard it all before. How are you possibly going to exercise nivht focus on yourself when you are trying to adjust to a new schedule. Trust me, I get it. It is extremely important that you make time for yourself, both mentally and physically. Tfansition email address will not be published. Menu Skip to left header navigation Skip to main content Skip to secondary navigation Skip to primary sidebar Skip to footer. Always take a few days off prior to starting your new schedule.
Try to what does erin mean in japanese up as late as you can each night. My first time we stayed up until 1 a. Turn off your phone, television, and all other distractions that would otherwise keep you up.
This may lessen the distractions and service calls during the day. Purchase a white noise machine or a white noise application on your cell phone. Especially if you live in an area that is noisy. Take a short nap prior to your shift if you are unable to get a full eight hours of transotion during the day.
This will allow you to stay alert during hight shift without feeling overly tired. Light, especially from the sun, plays a major ro in the maintenance of this rhythm. Use quality, black-out curtains when you sleep to inhibit most of the sunlight during the day. These curtains should be dark and heavy for the best results. At night or during your shift, keeping your workplace brightly lit how to transition to night shift help maintain the awake portion of the circadian rhythm. Tip 3: Maintain an Appropriate Diet You are what you eat!
Use your days off to food prep snift meals for the week so you can grab your meals and go. Xhift sugar and processed foods as these stimulants provide temporary energy surges followed by horrible stimulant crashes. Eating more fruits, vegetables, and lean meats increases and maintains your tk levels. Stay hydrated!
Water helps boost your mood, boost your brainpower, prevent headaches, eliminate waste, and protect against ro. Try getting in physical activity before or after your shift to see which time gives you more energy and makes you feel better. Working night shift can make you feel alienated from your family and friends who do not share your schedule.
Combine alienation with poor food choices, lack of sleep, and light deprivation, and you are at risk for depression and other mental health issues. Make time for vacations and relaxation. Schedule a massage. Personally, I schedule a minute massage once to twice a month as inght depending on how stressful my assignment is. Make friends with your night shift co-workers. They will understand your struggle and can help you cope with many of your anxieties and fears.
Start a personal journey how to connect ps3 hdd to pc document nibht feelings and use transifion as a reference to maintain your mental health. Related Posts. Leave a Reply Cancel reply Your email address will not be published. About Contact Advertise Disclosure Policies.
Night Shift and Sleep Problems
Oct 02, · Structuring the Shift. Structure may be the most important part of the transition to night shift. Structured sleep patterns are essential to your health and recovery after each day of work. Take a. Tips for Better Sleep. Pick a time that you want to go to sleep, and then sleep as much as you can. When you get up, stay up. Don't allow yourself to go back and sleep more. Go to work or do whatever you have to do until your next scheduled bedtime. Then go to bed at that time. Sleep as long as you.
Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Please read our disclosure and privacy statement for more info. How long does it take to adjust to night shift? Most 3rd shift workers will start to feel adjusted within 2 days but it can take up to weeks. Is it taking you longer than a week to adjust? This post will explore why this could be the case, how to speed up the process and the reasons behind night shift just not working for some people.
Yes, we may eventually reach a happy place where we sleep okay during the day and feel less zombie-like, but at the end of the day, us humans are simply not wired or programmed to consistently sleep when the sun is shining and be awake when the moon is out.
As a night shift worker myself this stuff is hard to stomach. But stay with me as I explain more. Do you have a set routine that allows your body to predict what is happening next? Are you giving your poor circadian rhythm the opportunity to match particular behaviors with sleep? Such as:. Do you sleep as soon as you get home or do you spend hours running errands, playing video games or watching TV, limiting the time you actually have to sleep? If you need to stop on the way home from a night shift because you feel unsafe to drive, then stop.
We have a great post with suggestions on how to drive home safely which go beyond putting down all the windows and turning up the music. Check it out here. I know some people say they only need 5 hours sleep, but according to research, only a very tiny percentage of the population can function fully like this. These people carry something called the DEC2 gene which allows carriers to only need hours sleep.
Take the time on your days off to do this properly. The sunlight and the heat in your bedroom could be what is keeping you awake. We have also created an entire shift work tools page dedicating to showing you the products we have used, love and recommend without hesitation. You can see them here or by clicking on the image below.
For adults, we should aim to have our bedrooms between 60 to 72 degrees Fahrenheit 15 to 22 degrees Celsius. If sitting in a pitch-black room after night shift is not really an option, these glasses allow you to still watch TV, use your device and read with your bedside lamp without your sleep hormones being affected.
We use them every single night and day if working nights and cannot recommend them highly enough. Now sleep plays the biggest part in night shift preparation and therefore how quickly we are able to adjust. However, there are other things you can do to assist in the preparation process also. This sleep is critical. But how long is enough?
Why Intermittent Fasting Works. Did you go from your night shift job to your second job during the day to help pay for some emergency expenses? In most shift working industries, there are regulations to the length of time granted between each shift, but I know in reality this does not always run true. The smaller the length of time between night shifts, the harder it will be to not only physically sleep for hours but also, complete and enjoy everything else life throws at you.
If I only work one night shift, then flip back to day shift with minimal chance to sleep, I am a zombie. However, If I work nights in a row, I find my groove pretty quickly and can be adjusted within 2 days maximum. The number of nights you work plays a big part in how long it takes to either adjust to the night shift or back to the day night.
If you can, a clockwise rotation is best. If I came and switched your orange juice for apple juice, would you feel like the world is falling down or would you embrace a new flavor and get excited something new? That may be a little too simplistic where night shift is concerned, but the same mental process can be applied. If you simply hate night shift and everything about the schedule, you are probably less inclined to exercise between nights, eat healthy foods and make plans to be socially active.
History tells me that these workers often get caught in the moment and chase activities which they prioritize as more important or better fun. This can seem great at the time but you end up paying for it later. If not, we will explore them in the next section. But first I wanted to share a few other weird tips which can help speed up the process by allowing you to fall asleep quicker.
This will not only give you a chuckle, but some very useful sleep tips to try that actually work. Work out a sleep routine that you enjoy and stick to this as best as you can after a night shift. Be strict! Good To Know…. I know you want to hibernate in your warm bed for hours and never see the sun but, do your body clock a solid and get up.
Open those blinds you so tightly shut earlier and let the sun in. This is not only great for your vitamin D levels and overall bone development, but also telling your body clock what time it is, allowing you to adjust to the night shift schedule quicker. Does your tongue and mouth often feel super dry when working nights because you forgot your drink bottle again?
Most of us know that you need to drink water, about 2L each day, to stay healthy and keep all our organs happy. But what I recently found out, via the Sleep Foundation is very interesting. Keep your drink bottle in sight as a reminder to drink it, even in the wee hours of the morning.
If you are a traveling night shift worker, keep a drink bottle in the car with you. You will probably wake up with horrible reflux and could struggle to get back to sleep. Oats with banana and yogurt is my go to. We also recently wrote an entire post about what to eat after a night shift. I realize this is easier said than done, but try not to start or enter into a conversation before bed which is stressful, requires high-level thinking or quite simple just hurts your brain to think about it.
A big part for me when adjusting to a new schedule is making time for the things that make me happy. Knowing I have done these things allows me to relax and gives me the motivation to tackle bigger challenges. Such as exercising while on nights shift….
Play with your kids, make time to have dinner with your spouse and family, call a friend on the way to work, try cooking a new recipe to take to work, you get the idea.
Eating all the green veggies I am supposed to when working night shift, or even as a shift worker, in general, takes time and planning… and sometimes this planning slips. When your roster forces you to jump from nights to days and back again, the whole adjustment timeline can be totally thrown out of whack, making transition take SO much longer than normal. If you are able to work a bunch of days, then a row of nights, this beats constantly swapping around.
Chatting to your roster manager about this can be very helpful. This post can show you what to do with the technical side of this. Ask yourself… Are you really doing everything you can to adjust to the night shift schedule quickly? We hope you found some interesting tips and discovered some cool insights after reading this post.
How long does it take you to adjust? Let us know in the comments below. Hey there! Together with my husband Daniel, we run The Other Shift. Our sole aim is to help shift workers and those on unusual schedules find balance between work and life.
Read more about us and our story here. Your email address will not be published. Save my name and email in this browser for the next time I comment. As busy night shift workers, we know the essential role sleep plays in health and strengthening our immune system; that's why when we get woken up due to noise it can be so darn frustrating!
Vitamin D is important because it helps to keep our immune systems in tip-top shape, it also ensures that our bones are healthy and strong. Yet, vitamin D insufficiency affects nearly half of the Skip to content shares. Please share with your night shift friends.
Click to check out our favorite shift work tools! Dan wearing Aviator blue light blocking glasses from Swanwick Sleep — see website here.
Remember to keep your blue light blocking glasses on even when brushing your teeth! See what other Sleep aids are available from Swanwick Sleep — here.
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