FAQs
Eat small portions throughout the shift
Eating small snacks throughout your working “night” will help keep your energy up. Avoid fried, spicy or processed food as these are harder to digest and can leave you feeling lethargic. Instead, fill up on fruit, veg and slow release carbohydrates such as potatoes or pasta.
How to schedule night shift work in order to reduce health and safety risks? ›
Conclusions: Based on the limited, existing literature, we recommend that in order to reduce the risk of injuries and possibly breast cancer, night shift schedules have: (i) ≤3 consecutive night shifts; (ii) shift intervals of ≥11 hours; and (iii) ≤9 hours shift duration.
What are the health risks of working night shift? ›
Increased risks
A person working night shift, which causes disruption to the circadian rhythm, is at greater risk of various disorders, accidents and misfortunes, including: Increased likelihood of obesity. Increased risk of cardiovascular disease. Higher risk of mood changes.
How to stay healthy when working night shift? ›
Tips For Night Shift Workers
- Take an hour or so to relax after work, whether it is day or nighttime. ...
- Eat meals at the same time each day seven days a week. ...
- Eat high protein foods (vegetables, peanut butter on crackers, fruit, etc) to keep you alert. ...
- Avoid drinking alcoholic beverages before bedtime.
What is the healthiest shift work schedule? ›
In general, clockwise shift rotations should be used (day–evening–night). Ideally, a rotational schedule should include no more than 3 night shifts in a block, with 3 days of recuperation after the night shift work.
Is it worth working night shift? ›
A higher salary: Many companies offer shift differential, or more pay, for working hours outside of the first shift. WSI is not an exception, as most of our clients offer $1-2 more per hour to work overnights. It adds up quickly. $16 extra dollars per day over a 52-week calendar year is more than $4000 in extra salary.
At what age should you stop working night shifts? ›
For ageing employees, night work reduces sleep quality and recovering from demanding shifts takes more time. Based on new research results, the Finnish Institute of Occupational Health recommends providing employees over 50 years of age with better opportunities to reduce night shifts and long hours.
What is the best sleep schedule for night shift workers? ›
Night shift workers need 7 to 9 hours of sleep, just like people working during regular hours. The best time to get your ZzZs is from 9 am to 5 pm, if you work between 11 pm and 7 am. This recommended sleep window can be adjusted depending on your specific night shift hours.
Is night shift good for eyes? ›
Night Shift automatically adjusts the colors of your display to the warmer end of the spectrum — making the display easier on your eyes.
How to adjust to night shift? ›
There are a couple of things you need to address right from the start.
- Understand the Health Risks and Strategize Accordingly. ...
- Get Family and Friends on Board. ...
- Adjust Your Sleep Pattern. ...
- Fuel Your Body and Mind. ...
- If Allowed Naps, Take Them. ...
- Give Yourself a Boost With Healthy Foods. ...
- Consider Alternatives to Driving.
During the shift, eat high-quality foods such as vegetables, salads, vegetable soups, fruits, wholegrain sandwiches, yogurt, cheese, eggs, nuts, and green tea. Avoid sugar-rich products and low-fiber carbohydrate foods. These can increase sleepiness, so avoid them when you feel sleepy or need to stay alert.
How to overcome night shift problems? ›
Drink plenty of water but stop several hours before bed. Avoid sugary foods at the end of your day. Stop eating fried, spicy, and processed foods while working the night shift. Include the recommended balance of carbohydrates, protein, and fat in your diet.
What vitamins should night shift workers take? ›
Vitamin D is the most widely studied vitamin important to shift workers. Additionally, vitamins B6 and niacin help your body produce tryptophan, which is necessary for the creation of melatonin. However, a deficiency in any vitamin can affect your sleep, your work performance and your overall health.
How to reverse the effect of night shift? ›
9) Eat a healthy diet
- Drink plenty of water but stop several hours before bed.
- Avoid sugary foods at the end of your day.
- Stop eating fried, spicy, and processed foods while working the night shift.
- Include the recommended balance of carbohydrates, protein, and fat in your diet.
How do you solve night shift? ›
Here are some steps you can take to stay awake during the night shift:
- Set up a dark sleeping area. ...
- Adjust your sleep schedule. ...
- Exercise when you wake up. ...
- Eat a healthy meal before work. ...
- Stay busy throughout your shift. ...
- Keep your workspace bright. ...
- Make friends with your colleagues. ...
- Limit your caffeine intake.
What is the best way to get off night shift? ›
Here are four simple steps that you can follow to transition from a night shift to a day shift:
- Sleep between shifts. As you're transitioning from a night shift to a day shift, it's crucial to get the right amount of sleep in between shifts. ...
- Get sunlight. ...
- Eat healthy meals and stay hydrated. ...
- Try to exercise.
How do I make my night shift bearable? ›
10 Tips to Transform You Into a Nightshift Ninja
- Let Yourself Relax The Day Before. ...
- Stay Up Late the Night Before. ...
- Silence All Alarms The Morning of the Night Shift. ...
- Invest in Some Good-quality Blackout Curtains. ...
- Eat Well! ...
- Bring Snacks. ...
- Don't Skip Breakfast. ...
- Stay Hydrated.