Shift
Alternating working hours and keeping in frequent contact with family and friends isn’t easy for those who work shifts, especially those who work night shifts, who know all too well that sometimes tiredness gets the better of us. In fact, our bodies and minds aren’t designed to be on the go every day of the week. But even so, we need to get a healthy night’s sleep, eat well, play sport and maintain an active social life.
Working in shifts can be very challenging, but you can adapt and maintain a good balance. Here are some tips for you:
Take care of your health – Working at night greatly reduces the chances of eating healthily, because the easiest way to get food at this time is in machines and fast-food restaurants, however there is a way to overcome this difficulty and thus recommendedif:
Take to work healthy meals that include fruits and vegetables;
Eating before your shift is also extremely important, be more careful and avoid fatty foods or those that require the body to work harder to digest, as this can cause discomfort and prevent you from getting the rest you need. Eating fruit and vegetables is essential to keep your metabolism active and healthy; drink plenty of water and natural juices instead of soft drinks.
Try to eat something during the shift as opposed to just one big meal. This type of work can also interfere with your normal bowel routine. Eating regularly reduces the chances of suffering from stomach heartburn, especially if you work at night, as heavier meals are also more difficult to digest;
Get enough rest:
This point is fundamental, especially if your shifts take place at night because the fact that you work at night already implies the need for a change in routine, so your body needs to learn to sleep during the day.
This is a process of “change” that can take some time. It’s not easy to change the routine of a lifetime in just a few days, but the tips we’ve mentioned throughout this article can help you get the most out of your shifts and ensure a higher level of productivity and concentration during the nights.
- Create a “ritual” before bed. Read a magazine or newspaper, listen to music or take a shower before bed;
establish a routine of hours of sleep, maintaining the same hours of sleep every day, including on days off;
Sleep in a dark room and have your room minimally organized and clean, because the atmosphere that surrounds it also influences. If necessary, use earplugs to facilitate sleep.
Establish a routine – Try to stay active and consistent whenever possible, even on days off. This will help your body adapt to different working hours; - Stay hydrated – Drink plenty of water throughout the day to stay hydrated. Avoid drinks with caffeine or too much sugar, as they hinder sleep;
- Communicate with your team – Keep clear communication with your co-workers and supervisors about your schedules and needs. This can help you avoid conflict and get support when it is needed;
Establish a routine – Try to stay active and consistent whenever possible, even on days off. This will help your body adapt to different working hours;
Stay hydrated – Drink plenty of water throughout the day to stay hydrated. Avoid drinks with caffeine or too much sugar, as they hinder sleep;
Communicate with your team – Keep clear communication with your co-workers and supervisors about your schedules and needs. This can help you avoid conflict and get support when it is needed;
Save some time for family and friends – Set aside time to spend with your family and friends, even if it’s outside of conventional time. This helps you maintain healthy relationships;
Have realistic expectations – Remember that working in shifts is challenging, and it can be difficult to maintain a “normal” lifestyle. Be prepared for adaptations.
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