1) Give Yourself Time To Adjust
Start preparing for upcoming shift changes as soon as you can. In the days leading up to your shift change, you should work to adjust your sleep patterns. Start waking up earlier, or start going to bed later. Take it slowly. Go to bed one hour earlier or later on your first day, and continue to change your sleep pattern until you’re completely caught up on sleep.
2) Pay Attention To Your Diet
You’ll also want to adjust the times when you eat. For example, you may want to enjoy breakfast an hour after you get up, and plan to eat your lunch several hours later. If you have the option of snacking on the job, you’ll want to bring energy-boosting foods with you so that you can stay awake throughout your shift. You should choose foods that are easy on the digestive system, such as whole grains, fruits, and veggies. Avoid foods that are high in fat or sugar; both of these foods can make you drowsy. Food that’s full of sugar might give you a burst of energy in the short term. However, you’ll have a crash later on, which will make it tricky for you to get through your shift.
3) Start Exercising
If you’re getting the appropriate amount of exercise, you’ll find it easier to get a restful night of sleep. Exercising can also give you more energy throughout the day. You don’t need to spend all of your time at the gym, of course. If you’re able to get a half-hour of light exercise daily, you’ll see a big change in your overall fitness. If you are able to get in a workout before your shift starts, you’ll feel more energetic and more prepared.
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4) Be Wary Of Drugs
You might be tempted to use alcohol or even over-the-counter sleeping pills so that you can drift off to sleep at night. You may also want to use energy pills so that you can stay awake throughout your shift. However, taking any sort of drugs could cause your body to develop a dependency, even if you stick to over-the-counter medication.
5) Make Changes At Work
You’ll want to change the way you sleep when you’re at home, but you’ll also want to make some adjustments at work. Start stretching before your shift begins. Take little breaks to get exercise throughout your shift if possible. For example, you might want to walk around your office for a few minutes! Chat with your co-workers to keep your mind active. Turn on lights so that your brain thinks it’s the day. After your shift ends, immediately head home and don’t make any stops.
6) Find The Right Sleep Schedule
The ideal sleep schedule for you will vary based on the type of work you do and the shift you’re working. As a rule of thumb, you’ll want somewhere between seven and eight hours of sleep each night. If that’s not possible, you should aim for at least six hours of sleep. Make a point of resting during the day and make sure your mattress is comfortable and supportive, take a look at Sleep Outfitters mattress reviews.