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What is the Best Routine for Night Shift? – A Guide for 2023


In this article:

What is the best Routine for Night Shift?
What are the Risks Associated with Night Shift?
10 Tips to Create a Balanced Night Shift Routine

What is the best Routine for Night Shift?

If your work requires you to be active during the night, it is worth knowing some tips to help you get through your night shifts.

Most likely, you love your profession, but the only issue may be that you have to work while most people sleep. Or maybe you’re just getting started on night shifts and need to get used to it. To make your life easier, I have put up a list with tips for those who work at night like me.

What are the Risks Associated with Night Shift?

Generally, those who work these hours have more:

Lack of appetite
Chronic fatigue
Increased chance of diabetes, high cholesterol levels, and depression

That is why you have to take care of yourself more than those who have a daytime schedule by keeping in mind the following:

10 Tips to Create a Balanced Night Shift Routine

A Well-Balanced Diet.

Set times to eat, preferably bring food from home to avoid cafeterias or street stalls as much as possible. If you want tips on staying healthy, make sure to read our article on How to Plan Your Diet for Night Shift Job.

Bye, Bye Caffeine.

It is best for you not to drink coffee, energy drinks, or soft drinks, but if you absolutely have to, try not to abuse them so that they do not prevent you from sleeping when you should. Your best alternative will always be just water.

Healthy snacks.

If you get hungry during your shift, eat fruit, yogurt, cereal, or a handful of nuts. Check out our 19 Best Snacks for Night Shift-Autumn 2022 article for the best snack ideas.

No Sugar.

Avoid consuming foods with sugar. It will not only keep the dentist away but also lower the risk of diabetes.

Right Lighting.

Use a bright light in your work space to keep you awake and influence your body temperature.

Do Not Overexpose to Sunlight After your Shift.

When you go home after dawn, wear sunglasses to reduce the amount of light to help your body prepare for sleep.

Sleep Well.

Try to sleep as soon as you get home.

Establish a sleep schedule which should be at least six hours. Try to follow this schedule on your rest days to affect your body as little as possible. If you don’t feel rested after a minimum of six hours, try increasing them.

If you can’t get enough sleep, try to take a power nap an hour before going to work. Make sure to be alert enough to start the workday.

You can also check our Day Sleep Instead of Night Sleep article for more tips.

Improve your Sleep Environment.

Ensure your bedroom has the proper lighting, temperature, and acoustic insulation. Use earplugs and an eye mask if needed.
Establish habits such as brushing your teeth, bathing, or other relaxation techniques before getting in bed so your brain associates them with the moment of sleep.

Also, ensure that those who live with you respect your sleeping hours.

Do Not Go to Bed Hungry

It’s not good to go to bed hungry, so eat something light beforehand, and even if you are not hungry, a warm tea can help you relax before going to bed.

Avoid Alcohol.

Please do not drink alcohol. Even if it makes you sleepy at first, it will make you wake up early.

An Extra Tip.

Try to spend time with your family and friends. You might need to push yourself a bit, but it is worth it. A working day that does not coincide with that of others can cause social isolation, cause emotional disorders, among other problems.

I hope these tips help you get through late-night shifts. If you feel that even after following these tips your body is not adjusting to the night shift correctly, visit your doctor for professional advice.


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