You might love working the night shift. But it’s not exactly the healthiest time of day to be up and about. How can you make sure your physical well-being doesn’t take a hit if you’re up at night working? Here are six tips to help you:
Tip #1: Get enough sleep.
Just because you’re not sleeping at night, doesn’t mean you should go without sleep. It’s still important to get around seven to nine hours of sleep, even if it’s in the morning or afternoon.
Also, make sure the sleep you get is good quality by installing blackout shades and asking your family not to disturb you between certain hours. Consider getting a noise machine too, so you don’t hear the neighbor cutting the grass or cars going by.
Tip #2: Rest up on your days off.
You might have a lot on your to-do list during your downtime. But make sure rest is on there, as well. It’s important to make sure you’re relaxing and doing things that you enjoy and don’t cause you stress. Whether it’s a hobby or just kicking back to watch a movie, this should be a part of your time off. Also, don’t be afraid to ask for help or someone to perform a job, like washing your windows or doing yard work, so you can get more rest.
Tip #3: Stay hydrated.
If you’re dehydrated, it can lead to fatigue. Make sure you’re drinking plenty of water during your shift, as well as during the time you’re not at work. This will help to prevent you from getting thirsty while you’re sleeping and having to get up.
Tip #4: Avoid alcohol.
Don’t use alcohol as a means to go to sleep. It can make you feel tired since it is a depressant; however, it also causes dehydration and can interrupt the early stages of sleep. This cuts into the quality of it, so you end up more tired.
Tip #5: Eat healthy.
It’s important for everyone to maintain a healthy diet, but especially if your body is regularly stressed by working the night shift. If your body’s metabolism is disrupted by erratic eating, it can actually contribute to problems with obesity and diabetes. So eat around the same time each day and make sure the foods you consume are healthy.
Tip #6: Exercise every day.
This doesn’t mean you need to run several miles each day. But, at least a few times a week, make sure you’re getting enough exercise to maintain your health. Also, if you do get fatigued at work during your shift, get up and walk around, whether it’s in the building, up the stairs, or outside. This is a good way to get the blood flowing and re-energize.
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