- Take your diet seriously and choose the right food for nighttime eating.
If your profession involves a night lifestyle instead of a daytime one, you are likely to eat irregularly or, even worse, completely ignore food. During a night shift, your eating schedule should align with daytime routines, regardless of the time on your clock. Plan your main meal before starting work. For example, if you have a night shift, you should have dinner around 6 PM. This way, you can avoid digestive issues (such as heartburn, bloating or diarrhea) which can arise from eating heavy meals late at night. Take with you fruits, yogurt, low-fat cheeses, nuts and whole grain bars; they are excellent food options to help reduce feelings of hunger at night. Avoid fatty, fried or spicy foods, as they can lead to heartburn and stomach upset. Try not to rush while eating; the goal is not just to fill your stomach but to replenish your energy resources.
- Even while working night shifts, don’t forget about breaks and physical activity.
Take the stairs instead of the elevator. Be as active as possible, as the frequency of your movement during your shift will affect your well-being in the future. If you have the opportunity, take 10-minute breaks during work. This will help increase your productivity and prevent total exhaustion, as your body needs rest and a calm atmosphere during this time. A few minutes outside will help fill your body with oxygen, reducing feelings of drowsiness.
- Take a full rest after the night shift.
Yes, it’s difficult because our bodies are designed in such a way that it’s very hard to fall asleep when the sun is shining outside. Therefore, even if you feel exhausted from working at night, your body will find it very difficult to get the necessary amount of sleep. If this is your case, try to find time for necessary rest during the day. To help fall asleep after a night shifts, try a few strategies that signal to your body that it’s time to sleep: close the windows with heavy curtains, ventilate the room, play soft, relaxing music and take a hot bath. The main thing is not to turn on the TV, as it will negatively affect your nervous system and disrupt your peace. But there are days when you can’t dedicate enough time for rest, yet you need to be productive and focused. In such cases, you can consider taking medications like Modafinil or Waklert, which can help you stay active throughout the day.
- Stick to a daily routine outside night shifts and stay connected with loved ones.
On weekends, try to follow a similar schedule for meals, sleep and rest as if you were working at night. However, it’s unnecessary to set an alarm in the middle of night to eat. Maintaining a roughly similar daily routine on weekdays and weekends will allow your biological clock to function in its usual rhythm. Take any opportunity to spend time with family and loved ones, as such a demanding schedule can be a real challenge for your family. Plan weekends and vacations in advance to attend family events or go on trips together. If possible, try to have at least one meal a day with your family.
These tips won’t replace the absence of sunlight while working nights, but they will certainly help you feel more alert, energetic and healthy.
