If you work an afternoon to evening shift, plan your largest meal for midday before work, rather than during your shift. In addition to eating the right things, you should also strive to eat each meal at the same times, including days you don’t work. If you need a snack during work, nuts and fruit are more nourishing than junk food such as candy or soft drinks. Recommended foods and beverages for night workers include: These issues may include indigestion, heartburn, stomach aches, and loss of appetite. Additionally, people with night or rotating work schedules are more susceptible to gastrointestinal problems than those who work during the day. If timed correctly, you’ll start to feel the effects of caffeine right after you wake up.įollowing a balanced, healthy diet can be challenging if you work evening or night shifts. Caffeine will take effect roughly 15 to 20 minutes after you consume it, leaving you just enough time for a refreshing nap. Some shift workers use “coffee naps” for an additional kick. You should avoid caffeine within three to four hours of your scheduled bedtime that day. If you prefer some caffeine for evening or night shift work, we recommend a moderate amount during the first few hours of your shift. However, too much coffee or caffeinated soda can negatively affect your sleep after the shift ends. Many people who work evening or night shifts rely on caffeine to keep them alert and refreshed. Napping at home, right before your night shift begins, can also improve alertness during your shift. Consider bringing an eye mask, ear plugs, and any other favorite sleep items (such as a pillow) from home to improve the nap environment. If this is the case, we recommend using an unoccupied room or office at your workplace, or even your vehicle. A large number of vehicular accidents from drowsy driving occur between the hours of midnight and 6am, and involve single drivers.įinding a quiet place to get some shuteye during work can be difficult if your office does not have a dedicated nap room. You may also want to consider a quick nap at the end of your shift if you have a long commute and/or drive to and from work. Scheduled break times are great for napping since they also tend to last about 10 to 20 minutes. Waking up during deep sleep often leads to feelings of grogginess and disorientation. This short duration ensures several minutes of uninterrupted rest, but you’ll also avoid falling into deep sleep.
A nap lasting 10 to 20 minutes is considered ideal. Napping during an evening or night shift can provide a much-needed energy boost that will sustain you until it’s time to clock out.
#Night shift how to
Our tips for how to stay awake during night shift can also help you avoid sleep disorders commonly associated with this type of work, such as insomnia and shift work disorder. Thankfully, there are certain measures these workers can take in order to feel more alert and focused while they’re on the clock. As a result, evening and night employees often feel more tired at work than their daytime counterparts. Adapting to these shifts can be difficult at first because they go against natural circadian rhythms that guide your sleep cycle. work a non-daytime schedule, including 6% who work evenings and 4% who work nights. Roughly 16% of wage and salary employees in the U.S.