Humans are built to be active during the day and rest at night. We learn this early on in school. So, working the night shift can really throw off our natural sleep/wake cycle. If you’re new to night shift work, here are five tips to help you survive without feeling like a zombie:
1. Cut Down the Caffeine
If you’re a coffee addict, soda lover, or energy drink fan, you’ll need to cut back. Too much caffeine can mess up your sleep, no matter when you drink it. To avoid caffeine withdrawal, reduce your intake gradually. If you usually drink four cups of coffee each night, switch one of those to decaf this week. Next week, drop it to two regular coffees and two decafs. You get the idea.
2. Change Your Eating Habits
People who work during the day typically have a small breakfast, a midday lunch, and a big dinner. When you’re on the night shift, you’ll need to adjust this. Have your main meal before going to work, a smaller lunch during your shift, and a light meal, like a piece of fruit or a bit of oatmeal, when you get home.
3. Stick to a Sleep Schedule
It might be tempting to sleep like you normally would on your days off, but try to stick to your night shift sleep schedule all week. Even a slight adjustment is okay, but sleeping during the day, even on your days off, helps you stay awake during night shifts. If you switch back to a regular schedule on your days off, your first night back at work will be tough.
4. Stay Awake a Bit Longer
This tip doesn’t work for everyone, but it helps many. Instead of going straight to bed when you get home, stay up until around noon or 1 PM before sleeping. This way, you maintain a routine similar to daytime workers: you wake up, go to work, come home, stay up a bit, and then sleep. This helps you stay alert at night and lets you handle daytime errands more easily.
5. Keep Busy
It’s hard to fall asleep if you’re always moving. If you feel tired, don’t just sit down to rest. Stay on your feet and find something to do. On your lunch break, try running up and down stairs or using your workplace’s gym if there is one. If not, do some squats, arm exercises, or jog in place. Staying active helps keep your body energized and your mind sharp. Sitting down to relax will just make you feel more tired.
Working the night shift gets easier over time. The quicker you get your body used to working through the night, the sooner you’ll start to enjoy it. Follow these tips, and you’ll manage your shifts better while your body adjusts, without falling asleep on the job.