Though sometimes it’s unavoidable, too many night shifts in a row may not be best for your overall health.
#MUSIC TAG YOUTUBE FREE#
Your workplace might offer a free health assessment for night workers. When you’re regularly struggling to keep your eyes open, dreading your next shift, or falling asleep on the job, it’s probably time to see a doctor. Exercise is a tried-and-true mood lifter.īut sometimes DIY self-care isn’t enough. A rhythm will feel more natural than an unpredictable schedule to your body.īuild in a little exercise whenever you can, starting with some stretches or a walk around the block. And if you find yourself working regular night shifts, get into the pattern of sleeping during the day, even on your days off. Take each break you get-avoid the temptation to work straight through a meal or break time. Look out for your well-beingīecause circadian rhythms also regulate chemicals that affect mood, night and rotating shift workers can be at increased risk for depression.ĭo all you can to take care of yourself. Many people get around the time crunch by buying protein-packed snacks in bulk (so you can grab something quickly on the way out the door) or freezing and reheating leftovers.ĭon’t forget to drink your water, since hydrated brains are more likely to stay awake. And it doesn’t hurt to bring a healthy snack for shorter shifts either.
Assume you’ll need to eat at least once during an eight-hour shift. Plan ahead by prepping food from home before you go to work. But snacks from the break room or vending machine-or skipping food altogether-won’t give you the energy you need. You might not think about packing lunch for night and evening shifts because your body clock isn’t telling you it’s lunchtime. Irregular or delayed meal times can impact your overall health, including your blood glucose levels. Alcoholic beverages may disturb your ability to sleep well. Resist the urge to run errands on the way home.Let people know you won’t be available during the day.
Light makes you alert, and the sun may send your body signals to stay awake. Wear dark sunglasses during the morning commute home.Consider investing in light-blocking shades, heavy curtains, an eye mask, and earplugs. Keep your sleeping space quiet and dark.Once you get home from work, you’ll need to overcome your natural rhythm and get into rest mode-even if the sun is shining outside. You’ll want to be able to sleep afterward. Sip your caffeinated beverage of choice at the beginning of a shift, but avoid caffeine as the shift goes on. Plan to get your most boring tasks done before then if you can. Sleepiness tends to hit night shift workers hardest around 4 or 5 a.m.Chat or collaborate with others who are working at the same time. If you can squeeze in a nap during the shift, a brief snooze for 15 or 20 minutes can give you a boost. Try taking short walks around the office on your break. Take short exercise breaks if possible.If you’re surrounded by bright light you can trick your internal clock into staying alert. Circadian rhythms are controlled by a light-sensitive part of the brain. As a result, you’ll have to coach your body to stay awake when working night shifts: Working at night disrupts your body’s circadian rhythm-a biological clock that energizes you during the daylight and winds you down when the sun sets. About 10% of night and rotating shift workers have shift work sleep disorder, which shows up as " insomnia or excessive sleepiness." If this condition isn’t managed, it can lead to poorer overall health and subpar work performance as you accumulate a "sleep debt." Irregular hours can throw your sleep schedule off balance-particularly if you’re sleeping during the day and working at night. Shift work comes with unique stressors, so take these five steps to take care of your body and mind. You may also find it difficult to adjust your non-work life around your new schedule. Especially if you’ve switched from full-time daytime work to shift work, your body may have trouble adjusting to a new rhythm. If your work schedule varies from the “usual” 9-to-5-whether that means rotating, evening, or night shifts-your job may be taking a physical toll.
0 kommentar(er)
