hide-1hide-2hide-3 a A non-traditional work schedule causes significant changes to our bodies, and adapting to these changes can be difficult at first, mainly because they go against the natural circadian rhythms that guide your sleep cycle. As a result, those who work night shifts or rotating schedules generally feel more tired at work than their daytime colleagues.
Fortunately, there are several techniques that can mitigate this impact on your health—we've covered many of them throughout this journey. The goal of this article is to offer you valuable tips that can help in this regard, and the first one has to do with your diet.
We know that following a balanced and healthy diet can be challenging if you work shifts or nights, but in your case, paying extra attention to your diet is worthwhile because you're more susceptible to gastrointestinal problems than those who work traditional hours. These problems can include indigestion, heartburn, stomach pain, and loss of appetite. To address this, include in your diet whenever possible:
- Fruits and vegetables
- Nuts
- Lean meat: poultry and fish
- Bread, crackers, and other grains
- Dairy products
If you need a snack during work, opt for nuts and fruits, as these foods are more nutritious than junk food like chips or soda. Also try to stay away from very greasy foods (french fries, processed meats, ready-made meals, for example).
Just as important as WHAT you eat is WHEN you eat, so make an effort to have all meals at the same times, including days when you're not working. If you work the afternoon-to-evening shift, plan your largest meal for midday before work, not during your shift. If you work nights, eat a small amount during your shift and follow up with a more substantial breakfast. This prevents you from getting hungry while you sleep and can reduce bathroom trips during your rest.
Lastly, make sure to relax during each meal—no eating on the run or standing up. This allows digestive processes to take their course and helps prevent gastrointestinal discomfort while you work.
Another tip that can help is to keep your workstation well-lit: remember when we talked about your circadian cycle being based on natural cycles of light and darkness and how the release of certain hormones helps you feel alert during the day and sleepy after the sun sets?
Some studies have shown that exposure to bright light at work can help your body adapt to a non-traditional schedule. Lights or lamps with intensity between 1,200 and 10,000 lux are considered most effective. Some believe that exposure to these light sources for three to six hours during the night shift can be helpful, while others feel more invigorated with 20 minutes of exposure for each hour of the shift.
Exercise at your workplace:
If you don't want to take a nap during scheduled breaks, try going for a run around the building or going up and down the stairs to keep your body moving, for example. Even a small amount of exercise can keep you more alert for an hour or more.
If possible, maintain a more regular schedule: shift work of any kind can be difficult to adjust to, but some schedules are easier on your body than others. A fixed schedule involving the same hours for each shift is generally less challenging than a rotating schedule with different start and end times.
If you work rotating shifts, check with your supervisor about the possibility of switching shifts less frequently. Changing shifts every five or seven days can be complicated because you'll be switching schedules just as your body starts getting used to the current shift. More frequent rotations every two or three days don't cause the same level of circadian disruption.
Listen to your body:
Sleep-deprived night/shift workers are more prone to errors and accidents, both in the workplace and during their commute to and from home, and the risks increase for those who are new to these shifts or working more hours than usual. Make sure you're fully alert and focused while working, talk to and keep an eye on your colleagues to ensure they're safe as well.
Talk to a doctor about melatonin:
We've already discussed the use of melatonin in your situation, but it's always worth reinforcing: melatonin is a hormone your body produces at night to induce feelings of sleepiness and can be used as a supplement you can take to try to improve your sleep quality.
Optimize your sleep environment:
Keep the bedroom cool, dark, and quiet. Consider using an eye mask, earplugs, or a white noise playlist. Turn off your phone and ask the people you live with not to interfere with your planned sleep time.
And of course, seek help from a sleep specialist or another trusted healthcare professional if symptoms of excessive sleepiness persist for more than 3 months—they can help identify a treatment strategy that works best for your routine.