Handling the physical, mental, and emotional challenges of your shift or night work schedule
The irregular lifestyle of night shift workers and people who work rotating schedules can upset the body’s internal clock, contribute to sleep deprivation, and put them on a different schedule than most friends and family, making it hard to connect. This can lead to stress and bad habits like poor eating, smoking, and more caffeine and alcohol use. But if you work non-standard hours, you can achieve a healthy lifestyle by pinpointing challenges and planning for them.
Get adequate sleep
Shift workers often have trouble sleeping for 7 hours or more at a stretch. Many have no trouble falling asleep after working all night but wake up after 4 or 5 hours, unable to sleep longer. This is not because they need only 4 or 5 hours of sleep, says Dr. Charles Czeisler, director of the Division of Sleep Medicine at Harvard Medical School. Instead, this pattern means that they can't get more sleep because their brains are set to be awake during the day.
Here are some tips for ensuring adequate sleep:
Be consistent. Your sleep/wake cycle is linked to your internal clock, called a circadian rhythm. It tells us to sleep at night and wake in the morning. Crossing time zones, too much noise, and staying awake or asleep too long can all wreak havoc on this internal clock. Try to follow a regular sleep schedule, even during days you’re off work, so as not to confuse or disrupt your clock.
Get comfortable. Use light-blocking shades or a sleep mask to make the room as dark as you can. Your internal clock is wired for sleep at night, so this can trick your body into a better sleep. Relaxing blues, violets and greens on your walls can help you unwind. Block out noise with earplugs or a ceiling fan. A carpet or rug will also help to absorb sound.
Create a ritual. Find a way to unwind before you go to bed. Listen to soft music, meditate or pick a favourite book to read. But avoid digital devices such as computers, TVs, and smartphones before bedtime.
Handy tip: Drive home safely. Be extra cautious and keep strict road discipline when you're on the road after a night shift. Consider a short nap if you feel especially tired at the end of your shift before getting behind the wheel.
Eat the right stuff at the right time
Fuel your body with energy and healthy choices by:
Keeping it regular. Eat three full meals plus snacks or smaller meals throughout the day to get the energy you need to withstand the long hours. It’ll also help you avoid overeating when you get home, which can get in the way of sleep and cause weight gain.
Planning ahead. Bringing meals and snacks to work helps you eat well and save money. Make a list of items you’ll need and schedule regular trips to the supermarket. Pack meals when you wake up each day or stock the freezer with healthy homemade food on your day off.
Watching what you eat. While they may be tempting, fatty, fried, spicy and other seasoned foods can wreak havoc on sensitive stomachs causing heartburn, indigestion and stomach aches. They may also make it hard to work and sleep, so it’s best to just say “no,” to these stomach-churning foods.
Avoiding caffeine. Caffeine can cause digestive tract problems, frequent urination, and may leave you lying awake in bed staring at the ceiling. Not to mention that it can be addictive and can make you edgy. Steer clear of coffee, soft drinks, and chocolate—especially 4 to 6 hours before bed.
Eating the good stuff. Fruit, vegetables, and whole grains are the easiest foods for your body to digest and help you sleep longer and deeper.
Handy tip: Dehydration can lead to fatigue, so drink plenty of water. Keep a water bottle in your work area so you remember to drink. If you don't like plain water, add a little lemon or lime juice.
Get moving
It seems contradictory that when you’re tired from long work hours, exercise will actually make you feel better and increase overall energy levels. It also reduces the risk of heart disease, strengthens bones and muscles, and puts you in a better mood to help you sleep. Clock some time for physical activity and:
Plan it. If you can find a regular time to hit a gym, join a team, or meet up with a walking partner, you’ll socialise and keep fit. Prioritise exercise by scheduling it and avoid the temptation to swap your workout for the sofa and a bag of chips.
Take breaks. At break time, walk around your building, or do some stretches. Stepping away will help clear your mind and refresh your body for the next part of your workday.
Squeeze it in. You don’t have to become a fitness guru or marathon runner. Instead, get off the bus one stop earlier and walk. Use the stairs instead of the lift. If you can get to work on a bike or roller blades, dust them off and get moving.
Handy tip: Take deep breaths. If you find yourself getting sleepy, do some deep breathing. It stimulates muscles, increases the oxygen to your brain, and helps make you more alert.
Manage mood shifts
Though the physical challenges of non-standard work hours are obvious, mental and emotional strain can also affect your overall wellbeing. Being disconnected from family and friends because you’re working while the rest of the world is snoozing can lead to mood swings, loneliness, anger, and feelings of isolation and guilt. Help boost your mood and stay in the loop by:
Communicating. Find time to call home and talk to your partner, children, and friends whether it’s before bed or as they wake in the morning. Make sure loved ones know your schedule and any days off so you can plan a brief getaway, a shopping trip, or quiet time at home. Have at least one meal a day together to help share life events and stay up to date.
Getting creative. Make a breakfast date with loved ones—a nice end-of-the-day treat for you and a nice start-of-the-day treat for someone else. Leave love notes for your partner or family members to tell them how much they mean to you.
Indulging yourself. Nothing is better for your emotional health than a little rest and relaxation. Do a yoga class, bird watch, soak in a bath, or let yourself indulge in any healthy pursuit that soothes your mind and body. Making time for yourself will help you recharge mentally and physically.
Handy tip: Engage in conversation at work. Talking to a colleague is a good way to stimulate your mind. If you work alone, listening to the radio or thinking about upcoming events may also help.
The benefits of non-standard work hours—like financial incentives, steering clear of traffic, more access to daytime personal appointments, lower childcare expenses, or being available for kids’ school trips—can make up for its drawbacks. There are also challenges that come with non-standard work hours that leave many people disheartened and exhausted. By recognising the challenges and pitfalls, you can make coping with them easier.
Create strategies to get sleep, eat healthy food, exercise, and connect yourself to loved ones. The end result? You’ll be on course for a life of wellbeing and good health.
