How to Stay Healthy on the Night Shift
Working night shifts can take a toll on you physically, mentally and emotionally. Some people work nights because the pay is better. Others work nights because they prefer the night schedule. Whatever the reason, there are steps you can take to keep yourself healthy. This guide will help you stay out of the graveyard while working the graveyard shift.
Instructions
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Instructions
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Place lots of light around you. According to an experiment done by researchers of the Rush University Medical Center, in a simulated night shift those who were exposed to more light and wore sunglasses on the way home had more success having a normal sleep routine at home. Research shows that the people who were exposed to these conditions were more alert and felt less abnormal.
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Bring healthy snacks to work. Stick to fruits and veggie snacks to stay nourished. If you work long enough to eat a full meal, eat enough to be content but not full. Being full contributes to your sleepiness. Snacks such as sesame sticks, dried fruit, beef jerky, and dark chocolate are great as alternatives to traditional fruit and vegetables. Drink water to avoid dehydration, which can cause headaches and cramping.
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Stay active at work. If you have an immobile job, take some time to walk around and change location from time to time. If you have breaks during your night shift, take time to do light exercise to stay alert. Movement helps circulate blood flow and helps you stay energized.
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Listen to upbeat music. Slow music will relax you and cause you to want to go to sleep at times. No smooth jazz listening during the night shift.
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Avoid sleep aids and caffeine. You can depend on sleep aids if taken in excess--your body needs to find its own rhythm for sleeping. Develop a regular sleeping routine and you can eliminate sleep aids altogether. Caffeine intake helps you to stay awake. When taken near the end of the shift it may hinder your ability to fall asleep when needed.
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Sleep before and after your shift. Split your sleep into blocks before and after your shift so that your days aren't spent completely asleep. You still want time to spend with family and friends; you also want to be able to run errands while a store is open. As you develop a proper sleeping schedule, your work shift will flow much easier.
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