- Analyze your current schedule. Consider your current lifestyle and work habits. …
- Manage your sleep patterns. …
- Transition slowly. …
- Create the best environment to sleep. …
- Decompress. …
- Eat energy-boosting meals. …
- Stay alert. …
- Drive safe and avoid fatigue.
DOCTOR Night Shift Routine | TIPS on How to Survive NIGHT SHIFTS | How to Sleep Better
What is a night shift?
A night shift is work done in any workplace after regular business hours, including a hospital, nursing home, office, school, or factory. If a company or organization is open 24 hours a day, the night shift is when work starts between 10 p. m. and midnight and ends between 6 and 8 a. m. It might also be used to describe the final shift before the company closes. Check the working hours and make sure you understand them when a company posts a job for a night shift.
There are various names for the night shift, depending on the industry. If the company offers a variety of shift options, they can divide them into early and late shifts. Some common names for the night shift include:
How to prepare for the night shift
You can anticipate working a night shift if you work in the emergency services, security, retail, food service, travel, customer support, manufacturing, hospitality, or medical fields. You’ll need to get used to working the night shift if you aren’t already. Here are some steps that will help you get ready:
1. Analyze your current schedule
Consider your current lifestyle and work habits. Decide how much sleep you require, then try to arrange your day so that you get that amount of sleep. Include that in your new sleeping schedule if you need some alone time before heading to work. It might be necessary to change your social plans so that you don’t engage in late-night activities because you need to get ready for work.
Plan your daily activities (laundry, cleaning, dishes) and try to fit in time with friends around your new schedule so that you can maintain your home.
2. Manage your sleep patterns
Some people seem to transition into working the night shift with ease, while others have more trouble doing so. Although it requires some adjustment, learning to sleep during the day is possible. Try these ideas to help you manage daytime sleep:
3. Transition slowly
Prepare for the new schedule before starting your night shift. Try sleeping in more and staying up later each day if you have some time before work. It ought to be simpler to stay awake at night and sleep during the day by the time you start your job.
4. Create the best environment to sleep
Prepare your bedroom for sleep during the day. Hanging light-blocking drapes and using earplugs to muffle outside noise Turn off computers, cell phones and televisions. Control the room temperature to be comfortable. Use home appliances like a cooler or heater to maintain a comfortable temperature if it’s extremely hot or cold.
If you have trouble falling asleep during the day, try to decompress by engaging in certain activities. For example, yoga might help you relax. Try taking a warm bath, or listening to calming music. Find your preferred relaxing activity to aid in your post-worktime sleep
6. Eat energy-boosting meals
You can work at night by consuming caffeinated beverages and foods that are high in energy. You get a steady release of energy from protein and whole grains to get through a night shift. Stay hydrated by drinking plenty of water, and you’ll have energy all night.
7. Stay alert
Stay alert at night by trying these tips:
To combat sleepiness while working, drink coffee, but stop a few hours before your shift is over so you can sleep when you get home.
8. Drive safe and avoid fatigue
If you are extremely sleepy after work, avoid driving. Take the bus or a coworker who is accustomed to working late to get you home. If those options arent available, call a taxi. Dont risk falling asleep while driving. Get home safely so you can work the next night.
You could take a short nap while on break. If you choose to do this, set your phone’s timer to alert you when your break is over. The nap might help you drive home safely.
9. Boost alertness with activity
Move around to fight sleepiness. Try dancing, listening to music, or climbing some stairs if you can. Pick a form of exercise that will give you energy without interfering with your work.
How do you get your body ready for night shift?
On either a day or night shift, prepare for bed using the same steps. A light snack, a warm bath, brushing your teeth, relaxing music, breathing exercises, or meditation could be included in a wind-down routine to help the body recognize patterns and prepare for sleep.
How long should you sleep before a night shift?
Just before reporting for a night shift, it is wise to nap. This makes you more alert on the job. A nap of about 90 minutes seems to be best. Taking naps throughout the day could also keep you awake and focused.
How do I prepare for a 12 hour night shift?
- Nap. Before your shift starts, take a 30-minute nap, and if you can, try to take a few 10- to 20-minute naps throughout the night.
- Eat small portions throughout the shift. …
- Keep moving. …
- Chat with your co-workers. …
- Be careful with your caffeine intake.
Should I sleep all day before night shift?
It’s a good idea to try to get some rest during the day before your first night shift so you won’t be awake for a full 24-hour period. Some individuals may discover that staying up late the evening before their first shift aids in establishing a routine.