1. Manage sleep patterns
- Do not delay going to bed.
- Try to set aside a block of 7 to 9 hours to dedicate to sleep after a night shift.
- Have something to eat and drink before you go to bed.
- Avoid alcohol before you try to sleep.
- Avoid smoking before bed.
How do you handle working 3rd shift?
These tips can help you get good 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.
When should I sleep when working 3rd shift?
Determine what hours (7-8 hours) you are going to sleep. These must be the same hours every day through the work week. Sleep as soon as possible after the night shift. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day’s activity.
Is it bad to work 3rd shift?
Added to these biological factors, shift workers sometimes have irregular eating habits and poor diet—both of which could increase their risk of metabolic problems as well. 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 survive night shifts?
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.
Why is 3rd shift bad for you?
Sleeping during the day and working at night increases your risk of obesity and diabetes. In the case of night-shift workers, these disorders are caused by an imbalance in hormone production. The real danger here is that even if you eat a healthy diet, the hormone imbalance can still lead to obesity and diabetes.
Does working 3rd shift shorten your life?
Previous studies have shown that working the graveyard shift places you at a greater risk for heart attacks and may even shorten your life span. Scientists know that part of the reason may be work that alters natural sleep-wake cycles impacts circadian rhythms, interfering with your body’s physiological rhythms.
Does 3rd shift pay more?
The third shift consistently is paid at a slightly higher rate than second shift. Holiday shifts typically are paid at time and a half, or 1.5 times base rate.
Is working night shift bad for you?
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.
Why can’t I sleep after night shift?
Night shift workers who have trouble sleeping may have a condition known as shift work sleep disorder. “Working non-traditional shifts interferes with the body’s circadian rhythms,” says sleep expert Tina Waters, MD. “Most of us are awake during the day because our body’s internal clock is keeping us awake.
Does nightshift kill you?
In 2015, an international team of researchers studied women working rotating night shifts for five or more years, and found they carried an 11% greater mortality risk from all causes, and a 19% greater risk of cardiovascular disease (CVD) death.
What is best time sleep?
Best sleeping hours
The National Sleep Foundation suggests it’s best to fall asleep sometime between 8 p.m. and midnight. The exact time depends on when you tend to wake up in the morning. Another consideration is the amount of sleep you need per night.
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.
So when looking for snacks, choose those with lots of protein, such as:
- Peanut butter.
- Turkey or chicken.
- Hard boiled eggs.
- Greek yogurt.
- Tuna and crackers.