Working nights can be very draining and disorientating for your body, especially if you’re new to it. Many industries require night work, and it’s a type of employment that people should be proud to engage in.
With that said, it’s very easy to fall into an unhealthy routine when working nights. Exhaustion can set in, resulting in poor decisions that can impact your mental and physical wellbeing. Here are some self-care tips to ensure you get the best out of night shifts.
Make Sure to Sleep
Naturally, our body will want to shut down when it’s dark and be awake when it’s light. This usual pattern can’t happen when working night shifts, as you have to be active during the twilight hours.
When working nights, people can be tempted to stay up when they clock off, trying to get the most of the day. This can result in some people not getting the sleep they need, which can damage their health.
Science dictates that adults need at least 7 hours of sleep regularly to function well. Try to plan this sleep time into your routine. If you want to mimic the average working day, you can plan your sleep time hours before your shift starts. So, if you need to start working at 2 am, try going to bed by 7 pm the evening before.
For some roles, it may be possible to schedule naps in-between work. This is common in trucking and freight shipping. For example, once a delivery has been made, you may be able to park up and have a quick nap. This can recharge you between deliveries and keep you feeling sharp. Plus, by scheduling this downtime between shipping work, you’ll be able to look for more jobs that need doing, helping to maximize your potential as a truck driver. You can find shipping work at https://www.shiply.com/us/shipping-jobs; just make sure to schedule it around a good sleep cycle.
Avoid Excessive Caffeine
Many night shift workers rely on energy drinks and coffee to get them through the day. Although one or two drinks won’t be that bad, drinking a lot of caffeine can harm your body.
Caffeine can make you irritable and shaky and isn’t a good substitute for sleep. To help you get the energy you need for nightshift work, try to eat healthily, and include slow-releasing carbs into your diet and fruit.
Plan for Physical Recovery
Night shifts can take a toll on your body, especially when combined with the physical demands of certain jobs. Long hours, irregular sleep, and constant movement can lead to muscle tension, fatigue, and even chronic aches over time. Planning for regular physical recovery is essential to maintaining both mental and physical well-being.
One effective way to support your body’s recovery is through massage therapy. Scheduling a deep tissue massage in Monroe, NC (or another local area) can help release muscle tension, improve circulation, and promote relaxation after long, demanding shifts. Deep tissue massage targets the deeper layers of muscle tissue, making it especially useful for relieving the built-up stress that can come from working nights. Incorporating physical recovery techniques like this into your routine can make a big difference in how refreshed and resilient you feel.
Maintain Regular Exercise
When working night shifts, you may think it might be worth using your downtime to conserve all your energy for the job. Although sounding sensible, not being active can make you feel more lethargic and isn’t healthy in the long term. Try to engage in regular exercise. If your role means that you’re awake at odd hours, try to find a 24/7 gym so that you never have the excuse not to work out.
Conclusion
Working night shifts can be a challenge, but with the right approach, it doesn’t have to be too difficult. Use these tips to help you better endure night work. Who knows, you may even begin to enjoy it.
