So, I was onto my research about sleep hygiene and I stumbled upon an article on challenges of shift working and even though I haven’t experienced it, it seemed too important to not write about. More and more people are working odd hours and not only the sleep routine but at times the work-life balance also goes for a toss. So I spoke to a few friends and family who had years of experience, looked all over the internet and here’s a compilation of the tips and tricks to a healthy happy lifestyle.
While at work-
Prioritize the tasks: You have the maximum energy and are the most productive when you arrive at work, so finish off the brainstorming tasks first and keep the less important ones for later hours when you’re starting to feel sleepy.
Take a break from screen-time :
Constantly looking at your desktop screens is tiring. So take a small break, walk around a little, talk with your colleagues, have a small fun chat and bam, you will be all refreshed and ready to work again.
Develop a healthy meal routine: A good diet is as important as much is your sleep, so try and have a consistent meal timing. Consume nutritious food daily, and leave junk for those select few days. Stay hydrated and check if your water needs are met. P.S.- do not consume caffeine towards the end of your shift as it will disrupt your sleep once you are home.
Take a powernap if required: If you’re starting to feel too tired, grab a comfortable space and take a quick nap or rest your eyes; it will definitely make your post-nap time more productive and easy. One thing to take care is the nap duration. Do not make it longer than 20-30 minutes, otherwise you can end up waking up all groggy and more sleepy than before.
After the shift –
Sleep as soon as you reach home: When you leave work you are all ready to fall asleep, but if you socialize after work or do some stimulating activity, you awaken your brain making it difficult to fall asleep later.
Set the ambience right: It is daytime, but your body doesn’t have to know that right?
Close the curtains, and block the noises, wear eyemasks and earbuds if needed and have a long peaceful shut-eye. Also, try and switch off your phones for no unexpected disturbances.
Make ways to connect with friends and family: We are social beings and it is important for us to interact and spend time with our loved ones to feel happy. Know the important upcoming events and take time aside to attend a few of them. If you’re a parent and are not present at some school program, have someone record it and see it with them for that bonding. Go for picnics once in a while meet friends for a coffee or a brunch and enjoy.
All the amazing shift workers out here please do share more ideas that have worked for you and I’ll try to add it to the blog!!