The night shift usually extends from midnight to 8 in the morning or at similar times (from 11.00 pm to 7.00 am, etc.), and imposes very different rhythms and times from those of most other people, thus risking to turn out quite a lot. challenging for physical and mental health, as well as for family and personal relationships. Various studies have shown that the human body is biologically designed to be active during the day and rest at night, and that reversing this daily routine can lead to various ailments and health problems, such as cardiovascular disease, sleep disturbances, mood swings, etc. However, there are a number of precautions and cautions to follow to ensure that you stay healthy and maintain positive relationships with other people while you work the night shift. Read on to learn and find out how to properly integrate night work into your lifestyle.
Steps
Step 1. Create conditions suitable for a good, uninterrupted sleep
A person usually needs at least 8 hours of sleep a night to be active and fit; making sure that the environment and conditions in which you sleep are suitable for your schedule will therefore be of fundamental importance.
- Sleep in a dark room. Since the human body is biologically designed to stay awake during the hours of sunlight, you will have to make your body believe it is dark by completely blocking the sunlight. In addition to helping to enter the REM phase, the melatonin hormone, produced by the human body in the dark, usually at night, also prevents the development of tumors. By exposing your body to sunlight while you sleep, you will eliminate your body's ability to produce melatonin naturally. To block out the sunlight, you can put dark curtains on the windows, lower the blinds or wear a sleep mask.
- Eliminate noises. Since most people will be awake and active during the day, you may be exposed to traffic or neighbors noise while you sleep. Some ways to eliminate background noise are using earplugs or a fan in the bedroom. Turn off your cell phone or pager before falling asleep to avoid being awakened unpleasantly.
- Establish a series of rituals and customs before going to sleep. Before going to bed, do a relaxing activity like reading a book, listening to music, or taking a nice warm bath to help you unwind after the night shift. You should try to be able to sleep for a consistent number of hours even on rest days when you are at home, to get your body used to the rhythms of the night shift.
Step 2. Eat right
Since most restaurants and canteens are usually closed during the night, it is essential to maintain a healthy and balanced diet. Prepare meals at home and take them with you to work to avoid snacks from vending machines, fast foods and other types of food that are not really healthy for your body. You will also need to limit your caffeine intake to just the hours before your shift starts (or just started).
Step 3. Exercise regularly
In addition to keeping you fit, regular physical activity will also provide you with additional energy in a natural way, having a positive impact on your mood and also helping you sleep better. Exercise before starting your shift or during breaks. Avoid strenuous physical activity in the last 2 hours before going to bed, in order to be able to fall asleep in time, avoiding a high heart rate and consequent restlessness.
Step 4. Maintain an active social life
Find time to call your loved ones and friends, a few hours before work or when you're done, and plan activities together during your free days to keep your social relationships going. You should also let friends and family know your working hours and daily routine to help them understand and be aware of your current lifestyle.
Step 5. Gradually get used to working at night
While it may seem difficult to adjust your body to certain sleep patterns, there are steps you can take to get used to sleeping during the day.
- Take daily naps between noon and 5pm before starting your shift. Regular short periods of sleep will not only increase your focus and performance at work, but make your body feel more rested.
- Turn on clear, bright lights between 2am and 7am. Bright, bright lights will reduce your fatigue, especially when you have very strong sleepiness.
- Establish a time and schedule for caffeine intake. Caffeine will stimulate and keep your body active during the night shift and will wear off at the end of the shift if taken just before or after starting. Try to avoid caffeine a few hours before bedtime.
Warnings
- By reducing or eliminating your body's ability to produce melatonin, you may risk running into serious health problems such as cancer or malignancy, breast, prostate, or other sensitive body parts. By creating a dark sleeping environment you will in any case reduce the likelihood of these risks.
- Although some doctors suggest taking melatonin through dietary supplements such as sleeping pills, taking it on a regular basis could hinder or block your body's ability to produce it naturally. Consult your doctor before taking any type of supplement or sleeping pill.
