How to Stay Healthy as a Night Shift Worker
Because of the ongoing expansion of businesses, many employers request their staff members to work night hours, which was previously exclusively common in certain professions, such as medical and security. Even though these shifts are frequently associated with alluring wages, what kind of an effect do they have on an employee's health? Keep reading to find out more about the dangers of working night shifts, as well as some suggestions on how you can put your mental and physical health first, even if your schedule is not typical.
1. Commit to a regular sleeping pattern
The most important thing you can do to get your body ready for the long, taxing hours of a night shift is to establish and stick to a regular sleep schedule. To get ready for your shift, try sleeping from six to ten in the morning and then taking a nap from two in the afternoon until four. If naps aren’t for you, consider sleeping in the morning before you go to work from 6 a.m.-12 p.m.
2. Keep caffeine consumption to a minimum
Those attempting to retain the energy necessary to carry out their tasks throughout the night will find that coffee and tea are essential to their success. However, to avoid crashing in the middle of your shift, you should be sure to drink only in moderation. It is recommended that you stop
drinking caffeine between the hours of 2:00 and 3:00 in the morning if you want to avoid the problem of being unable to fall asleep when you arrive home.
3. Consume nutritious foods
Consuming foods heavy in sugar and trans fats might make working the night shift more challenging since they can cause unstable blood sugar levels and stomach pain. Bring some healthy meals and snacks for when you are hungry, such as salads, fruits, vegetables, and trail mix. You could also look into a smoothie delivery!
You will be one step ahead if you start the week off by preparing your meals in advance. This can help you save time that you would have spent getting ready and thinking of healthy options for you to eat during the week.
4. Make sure to not get dehydrated
Be sure to consume enough fluids throughout the course of your shift in order to maintain your alertness and stamina. This helps to guarantee that the operations of your body are operating as they should, as our bodies depend greatly on water to keep our systems functioning effectively.
5. Exercise regularly
If you want to feel more alert and ready for your night shifts, try incorporating a regular workout programme into your work week. This will help you feel more prepared. Finding the drive to go to the gym on a regular basis might be challenging. Find some easy hobbies, like biking or hiking, that will allow you to get some fresh air and get your heart rate up while you are doing them.
