The night shift is linked to everything from obesity to depression. Indeed, sleeping the opposite hours of how one's body is designed can have unhealthy consequences if one is not careful. Consider the following tips to stay healthy on the night shift.
Sleeping on the Night Shift
Working nights can really upset one's internal clock. To minimize the damage, make certain to get enough sleep: eight hours a day for most people.
Schedule sleeping time into the daily schedule to reduce stress and ease the transition. Take naps to spend time with family or friends in the middle of the day, just make sure to sleep eight hours daily. Stick to the same sleep schedule on days off, as staying up suddenly all day will prove stressful when the night hours resume.
Guard sleeping time and educate others to not disturb the daytime sleeper. Unplug the phone or ask someone to take messages, and make sure to let people know when they can call or visit during daytime hours.
To sleep during daylight, make the sleeping area as dark as possible. Block light with heavy curtains, blankets, or blacked out windows. Cover eyes, or use lavender or another relaxing scent to settle down. Avoid the repeated use of sleeping drugs, as they may be habit forming.
Eating Right on the Night Shift
Working nights means reprogramming the body to know when to eat. Many people make the mistake of eating poorly or overeating while working nights, driven by the stress of too little sleep and/or poor eating choices.
To eat right at night, plan meals carefully, stick to a routine, and eat a balanced diet. Bring snacks that are healthy and low in fat and sugar to boost energy naturally. Avoid caffeinated beverages late in the shift to promote sleeping later in the day, and stay hydrated by drinking plenty of water.
Live a Balanced Life While Working Nights
Working nights disrupts one's daily life, though it doesn't mean an end to enjoying life. Be intentional about spending time with friends and family, as this promotes health and well-being. Stick to an exercise routine and make time for hobbies, scheduling them around sleep or vice versa. Keep to any spiritual or religious practices that comfort and renew.
Working nights isn't the end of a healthy lifestyle. With some planning and persistence, sleep, a healthy diet, and a balanced life can belong to the night owl, too.
For other healthy fatigue-fighting ideas, read How to Stay Awake at Work.
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