Navigating shift work can be challenging. Working nontraditional hours when others typically are sleeping can impact your physical and mental health.
Your body’s circadian rhythm signals when to be active and when to rest. This natural alarm clock dictates the time to get up for the day and lie down for the night. The schedule regulates your digestive system, body temperature, and additional functions.
Because shift work disrupts your body’s circadian rhythm and natural sleep patterns, health issues such as mood disorders and diabetes can develop without proper self-care. Fortunately, you can take steps to prioritize your health and thrive on 2nd and 3rd shifts. These tips can help.
Establish a Routine
If you live with others, keep them updated on your work schedule. Creating accommodations for meals and sleep requirements ensures you spend time together.
Keep your daily routine as consistent as possible. Although wanting to have fun during your time off is understandable, irregular sleep routines can make falling and staying asleep difficult.
Maintain a Sleep Schedule
A consistent sleep schedule helps your body recover, regulate emotions, and make effective decisions. Depending on your work schedule, you might rest from 6 am to 10 am and nap from 2 pm to 4 pm. Or, you could consider sleeping from 6 am to noon before going to work.
These tips can help create an environment that helps you quickly fall asleep:
- Close your blinds
- Get blackout curtains
- Purchase a white-noise machine
- Limit screen time before going to bed
Prioritize Self-Care
Engage in daily meditation, yoga, or other forms of relaxation to maintain mental well-being. Staying connected with your thoughts supports emotional regulation, clear thinking, and decision-making.
Consume Healthy Foods
Eat nutritious foods such as salads, fruits, vegetables, and trail mix:
- Drink plenty of water to stay hydrated and energized.
- Limit your caffeine intake, which can interfere with your ability to sleep.
- Avoid sugary foods that can cause irritability and stomach issues.
- Do not drink alcohol, which disrupts your sleep quality, critical thinking, and problem-solving skills.
- Consider preparing your meals at the beginning of the week to reduce the time needed to prepare for your shift.
Exercise Daily
Regular exercise helps maintain energy during 2nd and 3rd shifts. Engage in activities you enjoy, such as walking, hiking, or biking, to get sunshine and fresh air.
Build Community
Engage in online forums with others who work 2nd or 3rd shifts. Share your experiences and advice for handling shift work. You might discuss healthy habits and routines that helped you adjust to nontraditional work hours and learn beneficial techniques from others.
Looking for 2nd or 3rd Shift Work?
HireCall can connect you with 2nd- or 3rd-shift jobs that fit your goals, skills, and preferences. Visit our job board to apply for a role today.
