If your work schedule varies from the typical 9-to-5, your job may be taking a toll on you. If you’ve suddenly switched from a daytime shift to a night shift, your body may have trouble adjusting to a new rhythm. You may also find it hard to adjust your personal life around your new schedule.
Being on night shift comes with unique stressors, so keep these 3 tips to stay healthy – physically, mentally, and socially.
- Find – and maintain – your rhythm.
Irregular hours can completely throw your sleep schedule off balance – especially if you’re asleep during the day and working at night. This can result in insomnia or excessive sleepiness. If this condition isn’t properly managed, it can lead to subpar work performance and poorer overall health.
Plus, working the night shift can disrupt your body’s circadian rhythm – a biological clock that energizes you during the day and winds you down at night. Because of this, you’ll have to coach your body to stay awake when working night shifts. But, how?
- Take a nap. If you can squeeze in a nap during your shift (even if it’s just for 15 or 20 minutes), it can give you a boost.
- Keep your work area well lit. Your circadian rhythm is controlled by the light-sensitive part of your brain. So, if you’re surrounded by bright light, you can trick your internal clock into staying alert. Nightlights or lamps might do the trick.
- Limit your caffeine intake. As tempting as it can be to drink tons of coffee on your shift, make sure to limit your caffeine intake. Also, you’ll want to drink your coffee at the start of your shift, but avoid caffeine as the shift goes on. After all, you’ll want to be able to sleep afterwards.
- Stay on top of your health.
While serving patients, healthcare workers often tend to forget to take care of themselves. But remember: YOU should be responsible for your own health first. Otherwise, it will be too hard for you to take care of your patients.
Prioritize your health and do everything you can to take care of yourself. Take every break you can. If you find yourself working regular night shifts, get into the habit of sleeping during the day, even on your days off. Also, exercise whenever you can, even if it’s just a short walk around the block.
However, if you find yourself struggling to keep your eyes open or if you’re falling asleep on the job – or if you find yourself dreading your next shift – it’s probably time to see a doctor. Though sometimes it’s unavoidable, too many night shifts in a row can affect your overall health.
- Keep in touch with your loved ones.
Being on night shift doesn’t just affect your physical and mental health – it can affect your social life, too. Unfortunately, another side effect of working the night shift is the difficulty of seeing your family and friends – you’re asleep when they’re awake and busy when they’re free.
So, how do you stay social while working the night shift? Planning and communication are key.
Once you get your schedule, see what times might work for a meal, a cup of coffee, or a quick catch-up session with your loved ones. If you’re sharing household chores with a significant other or roommate, keep them in the loop about your schedule and the chores you can complete. You can also plan an hour or two with your significant other when you’re both awake.
When you do get the chance to hang out with your family and friends, stick to low-key but fun activities. You might have limited energy and time, but remember: It’s important for your overall health to be around people who enrich your life. Also, regular electronic communication (i.e. text, email) can foster intimacy and connection even when you’re too tired to see people in person.
Bottom Line
It’s difficult to manage a night shift schedule. So make sure to give yourself a pat on the back for doing the hard work, and don’t forget to practice the self-care you deserve.