How to Stay Up on Third Shift

Some people must work third shift.

While most of the country sleeps, you can't. As a third shift worker, not only do you have to stay away all night, but you must be functioning well enough to do your job. Some nights staying awake is difficult. Your body should eventually adjust, but that's more difficult for some people. If you switch between day and night shifts, your body won't adjust. The best way to stay awake at work is to plan ahead and take care of your body.

Instructions

1. Get enough sleep. Even though you're sleeping while most others are awake, don't skip sleep during the day. Try to still get 7 to 9 hours of sleep each day. Sometimes third shift workers want to stay awake during the day to spend time with family or run errands. Avoid that temptation.

2. Set a sleep ritual if you have trouble sleeping. For example, always brush your teeth and turn down the bed before retiring for your rest. Make sure your room is as dark as possible, and buy ear plugs to keep out noise.

3. Eat healthy. Processed foods and foods with caffeine can keep you awake. Also avoid big meals within hours of the end of your shift. A large meal before sleep can make falling asleep more difficult.

4. Exercise daily. Make sure to keep moving. If you find yourself falling asleep on the job, try jumping jacks and other quick exercises for a quick dose of exercise.

5. Turn on a bright light. Bright lights will wake you up. Also listen to music that you enjoy. Just make sure it isn't relaxing music that will make you more tired.

Tips & Warnings

• Avoid dangerous supplements and caffeine pills to stay awake. While you might get a temporary energy boast, these are damaging to your health if used for long periods.

References

• Spark People: How to Work the Third Shift and Stay Healthy
• WebMD: New Study Sheds Light on Working Night Shift