This could be the ideal, quiet spot for a quick bit of shut-eye. This is because the human body is designed to … It affects not only our mood and productivity around work, but also impacts how we communicate and function out of a work uniform. We don’t want these hormones to kick in just yet because we are working and need to be productive. During night shifts, you can try to “trick” your body into an alert state with exposure to bright light, and promote sleep by suppressing light exposure after your shift. Here are Medical News Today‘s coping strategies for working after dark. So when should I call in sick?As there is no law or research done here, it’s best to listen to your own body. Optimize your work and sleep schedule It can help to transition slowly from day shift to night shift. In a lot of shift working jobs, decisions need to be made quickly which often have a significant impact. If you don’t have time for a longer nap over 30 minutes, that’s actually good because these extended naps can leave you feeling groggy or suffering from “sleep inertia” for a short period after waking. However, improper use can cause gastrointestinal upsets and muscle shakes. Night shift work may also interfere with the body’s ability to repair DNA damage that occurs from normal cellular processes. Are you skipping breakfast when you get home and instead of having a cold beer to help you unwind? Try these steps to keep your sleep in check and make your environment more favorable for sleep. There is often little room for error and simply calling in sick because you are not safe to do your job is better than coming in and not being fit to perform. Exposure to light triggers chemical events in the circadian pacemaker that affects your sleep and wake cycles. These include an increased risk of metabolic problems, heart disease, gastrointestinal difficulties, obesity, and certain cancers. Let me know in the comments below. Now energy drinks are a whole separate ball game. These types of foods require “all hands on deck” in regards to the digestive system which is simply not available overnight. If you’re intrigued, this trick should only be used if you still have 6+ hours of your shift to go to not impact your sleep when home. As for the alcohol, you may fall to sleep quicker but you’ll need to use the bathroom frequently after falling to sleep. If you want more information about the tools we use to best wind down after a night shift from blackout blinds to eye masks, check out our shift work tool page here. Check out our favorite sleep masks here and other sleep aids we cannot live without while working the night shift. This is because the human body is designed to sleep at night-time. Good to know…Don’t get too comfortable sitting in one place. There are certain things you can do to help you survive the night: 1. What do doctors, nurses, firefighters, truck drivers, and air traffic controllers all have in common? This approach sounds awful I know, but this hack to staying awake on night shift can work a treat. Many people have dark circles under their eyes. Just drink LOTS of coffee”. level 1 That night, I invariably face-plant in bed by 9 p.m. (after taking a melatonin supplement). A Practical Guide For Busy Parents, Bored on Night Shift? If this is your last shift in a block of night shifts, remember that the more days in a row that you have been working through the night, the more sleep debt you will likely have accrued. We are now ready for the sleep hormones to start doing their thing! Hey there! Advice for Getting Through the Night. I get up really early the day of the night shift, so I got up at 5:00 a.m. on the day. The suppression of melatonin — which is the hormone responsible for regulating the internal body clock — may play a role. Required fields are marked *. “Try to avoid working a few days on the night shift then a few days on the day shift,” Dailey says. Some people can work at night with no problem at all, while others experience sleep deprivation and fatigue. If you are new to night shift working, ask colleagues for their tips on coping but remember to follow the tips above. If you’ve ever been tempted to complain about the physical and mental grind of your 9-to-5, then you might want to spare a thought for those hardy souls who earn their living nocturnally. If you need a boost of flavor, add some lemon, lime or mint. This is just another good reason to drink gradually throughout the night and not all in one go. MNT is the registered trade mark of Healthline Media. Read more about us and our story here. Studies examining the effects of night-shift work have concluded that many nurses and other night-shift workers suffer sleep deprivation or sleep disturbances. 10:30 a.m. to 6:00 p.m. – Sleep. I understand the challenges of fitting in exercise, maintaining relationships and getting enough quality sleep, but I'm excited to show you that it’s possible to do shift work and still thrive. Nurses, doctors, police personnel and also paramedics just to name a few, need to bring their A-game to work, consistently. The post is titled, “Bored on Night Shift? Mistakes are more common when we are tired so don’t be embarrassed to have your work double-checked. Night shift workers are more likely to experience metabolic syndrome and have a 29 percent increased risk of becoming overweight or obese due to poor diet and the disruption of the body clock. The hardest time during the night shift to be productive is between 3 and 5 a.m., a period colloquially known among night-shifters as “the 3 o'clock hump.” "There are a … Then after these jobs are done and dusted, keep yourself busy by: We have an entire list of things you can do when you’re bored on night shift. Maybe it’s time you consider wearing blue light blocking glasses in the 90 minutes before bed? Over time these employees may develop shift work disorder , a condition characterized by insomnia symptoms when they attempt to sleep and excessive tiredness while they are at work. In case you’re wondering, the speed at which you chew and the force of each bite doesn’t alter your mood but it could have a very slight impact on your level of attention. Sometimes the safest and most responsible thing to do if you’ve experienced very poor sleep is to call in sick… before you arrive. Turn off all the lights, pull down the blackout blinds and slide on your blue light blocking glasses. Again, set an alarm for yourself and do something different. Take a break from the screen every 15-20 minutes. Melatonin levels rise while it’s dark, as this is when we are supposed to sleep and fall during the day when the sun is shining. Eat & Drink Well. Check out our video review here. Because of that, you may realize a drop-off in your productivity. Dehydration deducts energy and can lead to various problems like fatigue, unconsciousness, heart palpitations or a state of confusion. which goes into a lot more detail. Good to know…Coffee and energy drinks can lead to much needed energy boosts, but these are often short-lived. We are so busy juggling life as a night shift worker that our own health, including our sleep, slips to the side. It’s called a coffee nap and we go into just what it is here. Try your best to get back on a nighttime sleeping schedule with blackout curtains, earplugs, and by turning off your phone. At night, the circadian pacemaker releases the sleep hormone melatonin from the pineal gland, which causes you to feel less alert and raises your desire to sleep. By: Benna Crawford. While I am a big advocate for drinking caffeine, particularly tea, I don’t recommend it if you have under 6 hours to go until you intend on sleeping. Caffeine use should be stopped around 6 hours before bedtime to ensure that the stimulant does not affect your sleep. Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Beware of exposure to blue light emitted from digital devices, such as your smartphone, tablet, or television, before you go to bed after a night shift. Recovering from a single on-call night or several night shifts can be grueling, as medical residents often only have a half day — at best a weekend — to do it. Sleep in your car. Ideally, your night shift naps should not exceed 45 minutes. Why? Your email address will not be published. Caffeine can stay in our system for up to 12 hours and hence why we recommend switching to a decaffeinated drink instead if you have about 6 hours of your shift to go. See more about Sam Woods program which I use to stay fit while working shift work here. Chronic Pain and Insomnia: Breaking the Cycle Save We have compiled some tips to help you cope with working into the late and early hours of the day. "If you can, try to work the same shift every day." Enjoy your “main meal” before you leave for a shift. Important hormones like melatonin, control not only our sleep and when we fall to sleep, but they also play a large role in our body clocks circadian rhythm. If you work the night shift, chances are the answer is often no. Here is a post we recently published titled, “When Should I Eat on Night Shift? Can you relocate to another section of your home? To make this nap a reality, there are a few approaches that could work. To make this easy, we recommend the BEAST tumbler. Patricia Rose Brewster works the night shift. Taking a nap can become an essential element of working safely overnight. Short periods of rest will help keep your energy high, but be sure not to sleep too long or you’ll risk making yourself groggy. There is no substitute for sleep, but there are some hacks you can try when feeling tired while working the night shift. Due to our modern 24-hour society, nearly 15 million people in the United States work full-time night shifts, evening shifts, rotational shifts, or other such irregular schedules. Nap. Drink coffee before you sleep. The energy released will be much longer and more sustainable rather than the coffee “hit” feeling. If I have a stretch of 3-4 nights in a row, I treat that very differently than if I have one random night shift. Ways that you can control your exposure to light include: Keeping your bedroom dark will help to keep your body in sleep mode until it is time for you to wake up and begin your day. If going to work at night is inevitable in your line of work – whether you work as a nurse, a fire fighter, or in a clinic, it doesn’t mean your health has to suffer. Whether you are an early riser or a night owl, working shifts at night can be challenging. No matter how many hours you’re logging per week, you’ll feel better about a long shift if you know you’re getting things done. I know that’s not very helpful, especially if you have trouble sleeping during the day. The “lows” post drinking these liquids can be tough to get through when you’re already exhausted so we recommend trying a different poison – like water! If this is you, I want you to really think about your situation and what’s getting in your way of you obtaining 7-9 hours of sleep. How do you stay focused when feeling tired on night shift? Simply changing your environment can work wonders for your energy levels. Caffeine is a stimulant. A fiber optics engineer in El Paso, Texas, Brewster, 50, has been clocking out and going to bed past dawn for the last 30 years. A dehydrated brain works harder to accomplish the same job in comparison to a hydrated brain. Or are you bringing your phone into bed with you and watching a lot of TV before sleep? 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