Surviving your first night shift can be challenging, but with some preparation and a few lifestyle adjustments, you can make the transition more manageable.

Here are some tips to help you survive your first night shift:

Before your first night:

Make sure you have the day before your shift off. This gives you the opportunity to begin adjusting your routine. 

• Choose any of your favorite ways to relax so you can decompress before your night shift.
• Notify your neighbors, family and friends about your upcoming shift to ensure your sleep routine is not disrupted

Prepare Your Sleep Schedule:

• Adjust your sleep schedule a few days in advance, if possible, by going to bed and waking up later to get your body used to a nighttime rhythm. This way, it is less of a shock to your body when you start working the night shift. 
• You may try staying awake for a longer period in the evening before a night shift.

Plan Your Meals:

• Prepare and store nutritious meals and snacks to take with you to work to avoid relying on unhealthy vending machine options.

Avoid the use of toxic substances

During your Night Shift

Caffeine in Moderation:

• Limit caffeine intake during your shift, especially in the second half of the night, as it can interfere with your ability to sleep during the day.

Stay Hydrated:

• Drink plenty of water to stay hydrated, but avoid excessive fluid intake close to bedtime to reduce the need for frequent bathroom trips.

Stay Alert on the Job:

• Stay active and engaged during your shift to help combat drowsiness. Take short breaks to walk around and stretch.

Eat a healthy meal

• Choose a meal which is high in protein, low calorie complex carbs (whole grains) with fruits and veggies. 

After your Night Shift

Create a Dark and Quiet Sleeping Environment:

• Invest in blackout curtains to keep your room dark during the day.
• Use earplugs or white noise machines to block out daytime noises.
• Ensure your room is cool and comfortable for sleeping.

Maintain a Consistent Sleep Routine:

• Try to go to bed and wake up at the same time every day, even on your days off, to help regulate your internal body clock.

Stay Active and Eat Well:

• Maintain a healthy diet with balanced meals and avoid heavy, high-carb foods close to your shift.
• Engage in regular exercise to help combat fatigue and improve overall well-being.

Use Natural Light Exposure:

• When you wake up, expose yourself to natural light. This helps signal to your body that it’s time to be awake.

Stay Safe During Your Commute:

• Be extra cautious when driving home after a night shift, as you may be more fatigued. Consider using public transportation or carpooling if possible.

Rest is a Necessity after a Night Shift. 

• Ensure you get sufficient rest before your next night shift. Monitor for any sleep deficits.  Keep clear records of the hours you spend sleeping

Be Patient with Yourself.  

• It can take time for your body to fully adapt to a night shift schedule. Be patient and give yourself time to adjust.

Communicate with Your Supervisor.  

• Inform your supervisor if you’re experiencing difficulties with the night shift. They may be able to offer support or adjust your schedule if needed.

Seek Social Support.  

• Share your experience with family and friends to help them understand your schedule and provide emotional support.

Key Takeaway:

• Are you struggling to adjust to your night-shift work schedule?
• It is essential that you take time to make a list of jobs that may require your attention during your night shift work week.
• Emergencies and time-sensitive tasks should always come first. Non-urgent things could become overwhelming; they can wait till later.
• Remember that you can only do so much as one person, so don’t be afraid to ask someone else for help.
• Also, it can take some time to adjust to a night shift schedule, so don’t be too hard on yourself if you experience difficulties at first. Over time and with consistent habits, you can develop a routine that helps you thrive on night shifts.
• Wondering why you still feel poorly rested after working a couple of night shifts?
• On average, how many days of rest do you need after your night shift?
• Surveys indicate that two days off are not sufficient for full recovery
  after working at least 3 straight night shifts.
• You need at least three rest days, one sleeping day (12 hours), and two full days off-duty (48 hours).

Are you struggling to adjust to your night-shift work schedule?

Do you wish to lose weight while working the night shift?

Please send an email to hello@dryeloracoaching.com to enroll in our coaching program

Remember, never lackluster.

Dr. Yel’Ora