What do firefighters, police officers, doctors, nurses, paramedics, factory workers, and office cleaning staff have in common? Try to find a daily meal you can share with family members so you stay connected even during the days you work.3, Practice good sleep hygiene by keeping a regular sleep schedule and creating an environment that is conducive to sleep. . It’s helpful to cluster night shifts together and stick to a night shift sleep schedule even on your off days. Here is a typical 24 hour time span in my normal night shift routine. Harvard School of Public Health, “The Importance of Hydration”: Jeanne Geiger Brown et al. includes two required hands-on clinical intensives as part of the curriculum. Exercise when you can. And when you lack a good night’s sleep, you can end up looking dry and fatigued—and let’s not even get into those nasty breakouts. I understand that calls may be generated using automated technology. Most of us rely on a certain amount of caffeine to wake up and stay productive. The ideal lunch includes some protein, along with greens or other vegetables. The quality of your waking hours depends on having sufficient sleep. While a few true night owls prefer this schedule, working the night shift is challenging for most nurses. Practice good sleep hygiene by keeping a regular sleep schedule and creating an environment that is conducive to sleep. Working the night shift can have an adverse psychological impact on nurses, so it’s important to actively focus on your mental health. How do I manage my daily routine working on a night shift? At first, adjusting to night shift work can be challenging. If your mental health has suffered from an inconsistent schedule, these sleep routine tips for night shift workers will help you get back on track. If you don't like working out after a night shift, try it before or during work. For that reason, consider avoiding energy drinks that are high in sugar and caffeine. Select a 2nd choice campus if you are open to another or all campuses. That can include meditation, writing in a dream journal, working out, yoga, or whatever helps you feel centered and ready to take on your shift. Working a nontraditional schedule can make exercising a bit more difficult. When your shift is over, take another short 15-minute nap before driving home to help re-energize your body and mind, making the commute safer. Caffeine can improve memory, mood, and physical performance. • Caffeinated drinks like tea and coffee can be helpful stimulants to promote attention in the first half of a shift, but taken within a few hours of bedtime could result in a longer time to fall asleep, reduced deep sleep and fewer sleep hours. Select a 2nd choice campus if you are open to another or all campuses. Upon waking (even if that’s in the evening), it’s good to have a nourishing routine that gets you into a positive frame of mind. Finding a mentor, co-worker, or friend who can offer advice or will simply listen to your concerns can be invaluable. Staying alert while you’re at work Of course, be mindful of how close to your bedtime you consume caffeine. They all are at risk for shift work sleep disorder. of water per day for the average woman and 16 cups (128 oz.) While a slow day is often a welcome break for a rush, it can make it more difficult to stay awake and alert. It almost goes without saying, except that it’s so important: You need to prioritize sleep so you can keep your body healthy and your mind sharp when you are treating patients. A well-rounded exercise program that includes cardio, strength, and flexibility training can reduce your risk of developing heart disease and other chronic health conditions, help you maintain a healthy weight, and improve your mood and cognitive functioning.13 Exercising too close to bedtime may make it difficult for some people to fall asleep, so consider working out before your shift rather than after. Although it may be tempting to occasionally join friends for lunch to keep up with your social life, it’s important to consider how straying away from your sleep schedule can impact your health. If your employer doesn’t already have a policy in place that supports napping, consider talking to management about adopting one. My night shift routine . Choosing lean protein and fiber-rich snacks will help you sustain energy and reduce temptation to eat convenience foods to get you through the night. Toner is probably the most divisive of all skincare steps: People either swear by it, or they … Working the night shift can present some diet challenges. Select a 2nd choice campus if you are open to another or all campuses. • Follow the same routine to prepare for bed on day or night shifts. Light alarm clocks and light boxes that mimic the sun’s spectrum and intensity can help to reset wake cycles (aim for ~2500 lux vs. normal lighting of ~150 lux). For example, your sleep hormone Melatonin really enjoys when it’s dark as it can start preparing you for sleep. Look at the Sample Night-Shift Worker’s Workout Plan. Our degrees are offered online, with optional on-campus immersions* and an annual interprofessional trip abroad. You grow up hearing all about the 9-to-5, and I guess that's just what I expected for myself, literally. Proactively working to think more positively and engaging in activities that make you laugh can help relieve stress. 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