How to Deal With the Midnight Shift
Working the midnight shift causes your body to go against its normal internal clock. Humans are not nocturnal so their inner clock naturally allows them to stay awake during daytime hours and sleep when it is dark out. Working the graveyard shift can be taxing on your body and result in sleep disorders. However, there are a few things you can do to improve your health and the way you feel.
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Instructions
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Let your body adjust. Most shift workers never fully adapt to their schedules because they sleep less during the day than they would at night. They use their daylight hours to run errands and take care of personal business rather than sleep. They also tend to fall back into a "normal" person's schedule on days off. As a result, the body does not adjust and the quality of sleep suffers.
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Practice healthy habits at work. Eat healthy foods and avoid alcohol and caffeinated beverages. If you can avoid a long commute or working overtime, that will help keep you alert during your shift. Talk to your co-workers and take regular breaks. If possible, take a short nap at work. Do not leave your most tedious tasks until the end of the shift or at times when you feel most tired. Most night shift workers feel most sleepy between 4 a.m. and 5 a.m.
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Stick to a bedtime ritual. Go to bed and wake up at the same time, even on weekends and days off. Wind down the same way you would if you worked normal business hours. Try taking a warm bubble bath, reading a book or drinking a small glass of warm milk or hot tea before bed. Oftentimes, shift workers only sleep a few hours a night so they can run errands during the day. Avoid this behavior. Developing a rhythm through these rituals will help your body anticipate when it is time for sleep.
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Make your bedroom sleep-friendly. Maintain a comfortable temperature in your home. Invest in some nice, comfortable sheets and pillows and always wear comfortable pajamas. Make sure it is as dark as possible in your bedroom. Cover your alarm clock and wear a sleep mask if necessary. Eliminate any noise that might be distracting. Use ear plugs if you need them. You may even elect to paint your bedroom in a more relaxing color, such as blue.
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Talk to your doctor. Prolonged lack of sleep can cause medical problems. If you have tried everything and still have a hard time adjusting to your midnight shift schedule, it may be a sign of a more serious sleep problem. Keep track of your sleep patterns and make notes of times when you feel drowsy. Prescription medications or other sleep aids may be necessary to help alleviate your symptoms.
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References
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