Staying up all night goes against the rhythm of your body and you will see the consequences. Quite a lot of workers on night shifts have trouble sleeping, their concentration goes down and fatigue follows no matter how many years they have been on a night shift. Whether you work as a nurse, a guard and a warehouse employee or another role where you come on duty while the world sleeps, there is no difference in the problem: your brain will keep you awake when your body signals for sleep.
There are several good sides of this: simple regular routines can significantly impact to what extent you feel active and capable during the night time of work as well as during the time when you are trying to get some rest. Here, we have made up at Staminex the 15 scientifically proven helpful methods with you to stay sharp on night shift and not forget also about protecting your health over the years with such advice.
Why Night Shifts Are So Draining
Your body has an internal clock that your circadian rhythm follows, and it is essentially telling you to remain active when light is visible and then fall asleep at night when it is dark. The main factor behind these bodily rhythms is the presence of light, and they also decide whether you produce more melatonin or cortisol. Trying to remain awake during the daylight hours when your circadian rhythm is telling you to sleep is going against your nature which results in;
- Challenges in either falling asleep or staying asleep during the day.
- Exhaustion all the time and being sleepy at inappropriate times.
- Inability to focus or make sound decisions.
- Diminished reaction speeds, which may be a big deal if your job involves safety or exactness work.
- Risk of developing Sleep and Wakefulness Disorder at a later stage in life, together with other chronic ailments like high blood pressure and mood swings.
Although it is impossible to totally go against your natural instincts of your body there is also a great way to interact with it so that it works in your favor. So here are these tricks sorted by when you need to apply them so that you can develop habits based on your shift timing instead of attempting to remember fifteen unrelated pieces of advice.
Before Your Shift
1. Get a quick nap. If you’re taking an office lunch break that is going to be 20-30 minutes of nap after which you are going to be more alert for work with less grogginess from the sleepiness, that’s the optimal time frame for getting a nice nap. Alarms for naps that go on for more than 30-45 minutes could actually drag you into a deep dream phase, leaving you feeling even more tired and in need of a prolonged rest when you wake up for work.
2. Make the best of bright light. Before and during your shift the usage of bright light is a good way to help the brain understand that it is time to stay awake and hence the body’s natural drive to sleep will be delayed. A very bright room light or maybe even going to take a short walk outside when getting ready for work is an excellent idea.
3. Choose wisely what to eat. You’ll get along without the heavy, greasy, or otherwise hard-to-digest foods that leave you tired and sluggish the first few hours after the meal whereas if you have an easy-to-digest meal consisting of healthy ingredients, such as the protein and the vegetables that you can find in the menu of your favorite salad, you’re going to have the energy support of your food that lasts for a while.
4. Water is essential to stay hydrated ahead of working. By having enough water during daytime, you will not need to get up for a bathroom trip to go to the toilet to get rid of your fluid once a night after finishing a long shift, which may interrupt your sleep. In the same context, if you are going to have to drink water, you can choose the time of the day when it would take less of a toll.
During Your Shift
5. It’s good practice to pace yourself with caffeine consumption. Taking a moderate amount at the start of your shift is more effective than having it in small amounts all night. Cut off all caffeine 4- hours before sleep so it does not hinder you when you are ready to sleep.
6. A few activity breaks can refresh the body and mind. It is recommended to take a few minutes every hour to stand, stretch or walk. Movement can be even more helpful than yet another cup of coffee.
7. A very bright and cool environment works in favor of alertness. Sleepiness is provoked by a warm and faintly lit room. If you are in a position where you can affect your workspace temperature and lighting, cooler temperature at approximately 20 degree Celsius, and very bright lighting will keep you attentive for a more extended period.
8. Choose a wise snack. Compared with sugar-laden items from vending machines that give a rapid burst of energy followed by burnout, foods such as nuts, hard-boiled eggs or Greek yoghurt offer a smoother and slower release of energy.
9. Dividing up tasks of long and repetitive nature is helpful. When it’s possible, switching from one type of task to another maintains your involvement so that you do not drift away in a sleepwalking-like situation when errors and sleepiness may gradually appear.
After Your Shift
10. Wear sunglasses during your journey home. This method has been known to block out sunlight and help keep you from thinking that it is time for an early wake up. You would probably have an easy nap at home.
11. Prepare a dark and quiet bedspace. A bedroom that is dark, silent and slightly cool will make your day time slumber refreshing. You cannot rest well during the day due to the fact that the light exposure will make your sleep shallow and easily interrupted. So the surroundings will actually make a major difference.
12. Don’t drink alcoholic beverages at night. Although it might first make you feel sleepy, it will reduce your deep sleeping stage and hence you won’t be rested at all the next day.
13. Fall asleep only when your body and mind are relaxed and ready for sleeping. Avoid using electronic gadgets and don’t participate in any kind of excitement right before going to sleep. A little but consistent winding down routine (a shower, some quiet time, light reading…), however, is really helpful in a way that your body can relax to fall asleep.
Long-Term Habits
14. Stick to the rule of consistency even on weekdays. Maintaining similar sleep-waking schedules when you’re not working will definitely allow your body to slowly get used to the routine. Changing between a night shift working schedule and a regular day/night job when you are taking a leave from work will definitely stop your body from getting used to a regular rhythm.
15. Check in with your GP regularly. Regular night shifts are not only going to mess up your sleep schedule but are also going to increase likelihood of hypertension, weight changes, digestive issues, and mood swings.
If you have regular check-ups with your doctor then not only these conditions will be identified quickly but even they will be better taken care of in a timely fashion so that you do not have to deal with them when they get serious.
When Lifestyle Changes Aren’t Enough
For many people, these changes in lifestyle would bring about a significant and lasting difference. However, for those who have been diagnosed with the Shift Work Sleep Disorder and even when their lifestyle has been modified, the problem doesn’t seem to get better, a professional healthcare provider would probably mention the possibility of a pharmacological intervention, such as, for instance, stimulant-type medicines like Modafinal which is only registered for Shift Work Sleep Disorders associated Sleepiness in Australia, as one of the treatment modalities.
As you can see in the list above, these drugs are prescription-only medicines (Schedule 4) under the Therapeutic Goods Act 1989, but you have to have done a proper medical examination first before using them since they will be inappropriate. They are not a substitute for your sleep hygiene, and self-medicating is not recommended.
Should that conversation be a viable option for you, a chat with your doctor would be a great way forward. Alternatively, you might wish to read more about our Modafinil product line in order to gain an overview of everything available in Australia and the manner it is generally used.
Final Thoughts
Although night work has always been physically harder on your body compared to the regular nine-to-five jobs, it need not render you perpetually tired.
In fact, you could feel more like a fresh individual if you make few, consistent adjustments like light exposure, caffeine timing, the proper wind-down, and regular consultations with the doctor, among others
You might start this week with one or two changes rather than trying to change your whole schedule at once. The reason for this is that a person with good, small, daily habits is quite likely to be happier in life as opposed to a person who makes a sudden, drastic alteration of his or her way of life. Eventually, these small changes will enable you to feel more alert, rested, and to control your night working life.
This article is for general informational purposes and isn’t a substitute for professional medical advice. If you’re struggling with persistent fatigue or sleep issues, speak with your GP or a qualified healthcare professional.