How To Work Graveyard Shift?

Working Shifts: 9 Tips for Better Sleep

  • Try not to work a number of night shifts in a row.
  • Avoid frequently rotating shifts.
  • Try to avoid long commutes that take time away from sleeping.
  • Keep your workplace brightly lighted to promote alertness.
  • Limit caffeine.

How do people survive graveyard shift?

10 Tips for Surviving the Graveyard Shift (and the Day After)

  1. LISTEN TO YOUR BODY. Your body usually knows what it needs … even if your brain may disagree.
  2. GIVE YOURSELF TIME TO ADJUST.
  3. GET THE RIGHT ACCESSORIES.
  4. TIRE YOURSELF OUT.
  5. STICK WITH A SOLID ROUTINE.
  6. POP A MELATONIN.
  7. STAY SCREEN FREE.
  8. KEEP IT COOL.

How long should you sleep before a night shift?

Before your night shift:

If you’re a natural early bird, try a long nap for up to 3 hours to reduce your sleep debt. If you’re a night owl, you’ll find it more difficult to sleep in the afternoon but try at least a 15-20 minute nap before you get ready for work.

Is working night shift bad for your health?

Long-term night shift work is associated with an increased risk of certain cancers, as well as metabolic problems, heart disease, ulcers, gastrointestinal problems and obesity. People who work night shifts or rotating shifts also often don’t sleep enough, and long-term sleep deprivation is known to be bad for health.

What is working night shift like?

“Sleep during the day and stay up at night, so that you don’t throw your routine off again.” Wear dark glasses. It’s hard for many night workers to sleep in the morning. “Wear dark glasses or blue light-blocking glasses when you get off your shift, to trick your brain into thinking it’s time to wind down.”

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Do night shifts shorten your life?

Of the women who worked rotating night shifts for more than six years, 11 percent experienced a shortened lifespan. Risk of death by cardiovascular disease jumped by 19 percent for those who worked this way for six to 14 years and by 23 percent for those who did so for 15 years or more.

Is Graveyard shift bad for your health?

Long-term night shift work is associated with an increased risk of certain cancers, as well as metabolic problems, heart disease, ulcers, gastrointestinal problems and obesity. People who work night shifts or rotating shifts also often don’t sleep enough, and long-term sleep deprivation is known to be bad for health.

How do you stay awake on night shift without caffeine?

Tips for staying awake and alert during your shift

  • Nap. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night.
  • Eat small portions throughout the shift.
  • Keep moving.
  • Chat with your co-workers.
  • Be careful with your caffeine intake.

What should Night shift workers eat?

Not surprisingly, night shift workers often struggle with feelings of drowsiness and making the right food choices can help. Protein foods like tuna, eggs, string cheese, cottage cheese, peanut butter, turkey, and tofu can help increase alertness and focus, so try to incorporate these into your meals and snacks.

What should I eat on night shift?

When you get home after a long night of work, then you can eat some carbs. If you want to have some cereal before you go to sleep, feel free.

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So when looking for snacks, choose those with lots of protein, such as:

  1. Peanut butter.
  2. Turkey or chicken.
  3. Nuts.
  4. Hard boiled eggs.
  5. Greek yogurt.
  6. Granola.
  7. Seeds.
  8. Tuna and crackers.