How to Cope With Night Shift Work

As budgets become tighter, you may find yourself having to modify your work routine to satisfy financial obligations. This may even include switching from day shift to night shift work. Although many people label the night shift as undesirable, making some lifestyle adjustments can ease the transition.

Instructions

1. Commit to entering night shift work with a positive attitude. Realize that just because some people refer to the night shift as the "graveyard shift" doesn't mean you have to succumb to this negative thinking. Doing so will only make you dread working, which can make it more difficult to create and stick to a constructive routine. Seek the advice of colleagues who successfully navigate the night shift for positive reinforcement.

2. Streamline your personal affairs. Cluster your business activities to avoid interfering with your work schedule. Examples include running all of your errands on one day, or completing activities close to the start or end of your shift. Enroll in e-billing programs to save yourself time spent calling or driving to businesses. Activities such as recording your favorite television shows to watch at times that are more suitable can also benefit your efforts.

3. Enact a dedicated sleep regimen. Sleep in a comfortable setting that's free from distractions including excess light, noise and extreme temperatures. Try to stay up for the first three to four hours after arriving at home to give your body time to cool down. Aim to receive six to eight hours of uninterrupted sleep to give your body ample renewal time.

4. Ask others to limit contact with you during your sleep time. Explain to your friends and family that getting adequate rest is essential to your job function and well-being. Wearing earplugs or a sleep mask can help reduce distractions. Consider sending your phone calls straight to voice mail to eliminate confusion about your wishes.

5. Infuse exercise into your daily routine. Understand that exercising helps promote physical fitness and stress elimination. It also makes it easier for your body to rest for more satisfying sleep. Aim to complete at least 20 minutes of aerobic exercise at least three times each week. Wake yourself up with exercise so your body can release natural endorphins. This also makes a firm distinction between resting and working periods.

Tips & Warnings

• Maintaining a healthy diet that spans the color spectrum can help you avoid the weight gain that's often associated with working the night shift.

• Limiting your caffeine intake during your shift can make it easier to fall asleep on schedule.

• Avoid being talked into altering your sleep schedule. It can already be difficult to sleep during the daytime.

References

• Consumer Health Digest
• PHC Occupational Health