Shift work is not something you can easily describe to someone unless you have worked the hours yourself. In fact, as my county-music loving readers would know, Kenny Chesney actually released a song in 2007 titled “Shift Work”. Those who have worked shift work know the challenges that often accompany it. The effects of shift work vary from sleep, nutrition, energy, time management and social life. If not managed properly, these effects can be negative!
Below is a list of ways to help ease the effects of a shift work schedule:
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Chart your Zzzzzz’s. Identify what time of day or how many hours you slept where you felt the most rested and energized.
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Aim for six. Get at least six hours (but not more than nine hours total) of sleep. Every person is different in how much time they need to feel fully rested, so listen to your body!
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Take a nap. 20-30 minutes before work or on a break is all you need. A nap that is too short will leave you feeling groggy, and likewise a nap that’s too long can have the same groggy effect! Aiming for no more than 30 minutes will give your body enough time to re-energize but not enough to transfer your body into sleep mode.
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Avoid caffeine. Caffeine should not be consumed six to ten hours before you plan on sleeping. Caffeine can stay in your system for up to ten hours, making it difficult for you to unwind.
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Make healthy choices. Eat good carbohydrates (ex. fruits, veggies, whole grains) and protein to supply you with lasting energy. Avoid snacks high in sugar and caffeine; they might give you a temporary burst of energy but will end up making you crash! If you don’t have enough time to make an entire meal, try a smoothie. You can fit lots of good fruits and vegetables in just one! Try this recipe.
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Stretch your muscles. Some jobs require staying in one position for long periods of time. Give your muscles some stretching and get that blood flowing to help keep you awake and alert throughout your shift.
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Simulate darkness. If you must sleep during the day, try covering the windows and/or wearing an eye mask. Trick your body into thinking it is time to sleep, and if possible try to have uninterrupted sleep.
Working in shifts can work against our body’s natural cycle. These tips will allow your body to make an easier transition into a non-traditional schedule. As with any routine, always make changes that are beneficial and practical for your lifestyle!
Does your job require you to work shift work? I’d love to hear your tips for balancing sleep and work on this type of schedule. Please leave your comments below!
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