You may find it difficult to adjust to having to work the night shift. Adjusting the body's circadian rhythm is a major difficulty for night workers. Luckily, there are a few tips you can follow to make your night work more comfortable.
Step
Method 1 of 3: General Steps
Step 1. Exercise, and maintain a healthy diet
Exercising before work can increase energy and help maintain a healthy body. Planning and following a healthy diet can also help you stay awake at night.
- Do not exercise before bed, because exercise will increase your energy.
- Don't eat before bed.
- Plan meal times carefully.
- If you feel hungry at night, eat a snack, such as one made from whole grains.
- Try to avoid sugary snacks, because even though sugary snacks can increase your energy, you will feel tired once the energy is used up.
Step 2. Adjust your schedule, and set aside time for other important aspects of your life
Keep in mind that you may have other responsibilities outside of work that you have to do during the day.
- Set aside time for friends and family.
- Don't forget to make time for mandatory activities, such as shopping or going to the bank.
- Take note of places that are only open during the day, and places that are also open at night.
- If you're having trouble planning something, ask friends or family for help.
- Remember that no schedule is perfect. Therefore, make a schedule that fits your lifestyle.
Step 3. Try using stimulants and depressants, such as coffee or tea with caffeine, before work
Stimulants can help you stay awake and improve mental focus. After work, take a break and enjoy a tea that helps you relax, such as lavender or chamomile tea..
- Don't drink coffee at least 6 hours before bedtime.
- Before using sleeping pills, consult a doctor.
Step 4. Pay attention to your mental and physical health
Night shifts are known to cause various health problems. If you experience any of the following symptoms, call your doctor, or change your work schedule:
- Reduced sleep time and/or quality.
- Prolonged fatigue.
- Anxiety or depression.
Step 5. Work with the family, and tell your family your needs
Remind them of your bedtime, and ask them not to disturb you while you sleep. Also schedule time to socialize with friends and family.
- Ask the family to minimize noise as much as possible while you are sleeping.
- Always make time to socialize with friends and family.
- Socializing can help you kill any loneliness you may feel while working nights.
Method 2 of 3: Balancing Sleep
Step 1. Learn your circadian rhythm
Circadian rhythms are mental and physical changes that occur over 24 hours. This rhythm works based on light exposure, and affects your sleep schedule.
- Exposure to light will signal the body to actively work.
- When your optic nerve is exposed to darkness, your body produces melatonin, a hormone that makes you sleepy.
Step 2. Go to sleep as soon as possible after you get home, and avoid unnecessary activities
Go home immediately after work. Your circadian rhythm will be disrupted if you stay awake for too long after work.
- Use the shortest route to get to work.
- If you have to drive when you get home, stay awake.
- If you feel sleepy while driving, pull over for a moment.
Step 3. Create a sleep schedule that fits your needs, and stick to it consistently
A consistent sleep schedule will help your body establish its natural rhythm so you'll fall asleep more easily. After waking up, you will feel more refreshed.
- If your sleep schedule changes accidentally, get back to your old schedule as soon as possible.
- If possible, adapt to a new sleep schedule quickly.
- Follow your sleep schedule even on holidays.
- Changing your sleep schedule can reduce the amount of sleep you get.
Step 4. Get enough sleep
The sleep you get should be long and restful. You may find it difficult to sleep, so monitor your sleep hours and quality.
- Keep a sleep journal to track hours and quality of sleep.
- Although it is recommended that you sleep for 8 hours per day, everyone's sleep needs are different.
- Pay attention to how you feel after you wake up. If you still feel sleepy, go back to sleep.
- Remember that working nights doesn't mean you don't need enough sleep.
Step 5. Make gradual changes to your sleep pattern
If possible, adjust to a new bedtime for a few days. Ideally, after finding the right bedtime, you should sleep at that time consistently. But unfortunately, some jobs have changing shifts, so you have to periodically adjust to a new bedtime.
- If you notice a shift change, make adjustments over a few nights.
- If you're going to be working nights for a few days, make adjustments by going to bed later than usual.
- Gradually adjusting to a new bedtime will make it easier for you to adapt, so you'll work better.
Method 3 of 3: Adjusting Light and Sound Exposure
Step 1. Make your room dark
Use as thick curtains as possible to prevent light from entering the room. Exposure to light will give a message to the body to wake up. By removing light, you will sleep better.
Also make other rooms in your house dark, such as the bathroom, just in case you wake up prematurely
Step 2. Wear sunglasses when you go home
Exposure to light will make it difficult for the body to secrete the sleep hormone. Driving during the day without sunglasses will make it difficult for you to sleep once you get home.
- Don't stop by anywhere else after work.
- Take the shortest route to the house.
Step 3. Light up your workplace
Putting bright lights at work will help you stay awake. When your eyes are exposed to light, your body will give you a signal to wake up. Bright lights will replace sun exposure, which is usually obtained by day workers.
- Avoid dim lights, which can cause drowsiness.
- Ultraviolet light can give you vitamin D, just like natural sunlight.
Step 4. Block sound
Like light, sound can also make it difficult for you to sleep. Therefore, you have to block out those sounds. Try these steps to prevent the sound from waking you up:
- Use earplugs.
- Wear headphones with a noise cancellation feature.
- Turn on the white noise engine to block out other sounds.
- Ask family members to reduce noises as much as possible while you are sleeping.
- Turn off the cell phone ringer if possible.
Tips
- Make adjustments to the new shift gradually.
- Stay awake at night. Work, or move, to increase power.
- Get some sun exposure. Sunlight is needed by the body to produce vitamin D.
- Follow your sleep schedule.
- Avoid light, physical activity, food, or caffeine before bed.
Warning
- Monitor your health. Working the night shift can have a negative impact on your health.
- Don't abuse sleeping pills.
- If you have headaches, trouble thinking, or fatigue, call your doctor.
