Mind, Body & Spirit: How To Work Night Shift & Stay Healthy

While the rest of the world sleeps, night shift workers are wide awake, powering services essential to our society. Working the night shift comes with its own set of perks – quieter environments, potentially higher pay, a flexible daily routine… the list goes on! 

That being said, if you’re one of the millions of night shift workers in the U.S., you’ll agree that there’s no denying that a night shift roster can take its toll on you, both physically and mentally. But how can one avoid burning out while working such irregular hours? This comprehensive guide will help you stay healthy and prepared to tackle the demands of the night shift. 

Establish a routine

Without a structured plan, it’s easy for your free time to feel like it’s spiralling out of control. You might find yourself not getting enough sleep, or perhaps not finding the time to get outside and do some exercise. Whether you’re a security guard, gas station cashier, or fresh graduate of online RN programs for non-nurses getting ready for your first night shift, establishing a routine is imperative. 

Start by identifying your core needs: sleep, meals, exercise, and relaxation. Then, build a schedule around your shift that consistently includes time for each. For example, creating a wind-down routine that involves a bedtime ritual (dimming the lights or doing a calming activity like meditation) can signal to your brain that it’s time to relax and get ready for sleep. Over time, this kind of routine will help you fall asleep faster. Addressing your core needs on a regular schedule (that includes your days off) helps train your body to adapt to its new rhythm. Consistency is key; the more predictable your routine, the better your body will adjust.

Fuel yourself 

When you’re tired and only halfway through a long shift at work, it’s easy to fall into the trap of buying fast food or sugary snacks to sustain yourself for the remainder of the shift. Unfortunately, this can lead to energy crashes and digestive problems, neither of which you want to experience while at work. 

To make your night shift easier, try to plan balanced meals ahead of time that contain lean proteins, complex carbohydrates, and healthy fats – all nutrients you need to fuel yourself appropriately. You will not only save money this way, but also make sure that you aren’t relying on vending machines or drive-thrus for sustenance. In your lunchbox, you should also pack some nutrient-rich snacks that will keep you energized for longer, like almonds, Greek yogurt, hummus with carrots, or hard-boiled eggs. Finally, don’t forget to pack your refillable water bottle and sip at it consistently throughout your shift to avoid fatigue and poor concentration. 

Prioritize sleep

Sleep is the cornerstone of your health, so it’s time to start treating sleep like it’s your day job! For night shift workers, a consistent sleep schedule can be the most difficult piece of the puzzle because working against your natural circadian rhythm can lead to fragmented, insufficient rest. However, with a few minor adjustments, you can drastically improve the quality of your sleep. 

• Create a sleep-friendly environment: Invest in blackout curtains to keep your room dark during daylight hours. Use earplugs or a white noise machine to block out daytime noise.
• Stick to a consistent sleep schedule: Going to bed and waking up at the same time–even on days off–helps train your body to adapt to its new rhythm.
• Limit screen time before bed: The blue light from electronic devices can suppress melatonin, the hormone that helps you fall asleep. As part of your transition from work mode to rest mode, try to avoid spending time on screens before you doze off.

Exercise

When you’re working overnight and sleeping during the day, finding time and motivation to exercise can be tough, but movement is critical for keeping your body and mind in top shape. Try to incorporate light activity during your shift, for example, by taking short walking breaks or doing gentle stretching to improve circulation. 

Outside of work, schedule a 20- to 30-minute workout either before or after your shift. Even just light yoga can top up your energy levels and improve your mood. That being said, don’t beat yourself up if you can’t commit to a daily exercise routine; moving just a few times a week can improve your overall health and reduce stress in your body. 

Protect your mental health

Night shift work can feel isolating. You may miss out on spontaneous catch-ups with friends or weekend outings with your family. Over time, this can erode your sense of connection and result in a low mood. This is why it’s crucial to make an effort to stay socially connected, whether it means setting aside time to see your friends and family in person or even giving them a quick video call while you have your coffee during your “morning.” 

Try also to engage in meaningful activities outside of your professional life. Having hobbies or volunteering your time to a cause you feel passionate about can give you a sense of purpose beyond work. If you’re feeling persistently low or anxious, don’t hesitate to reach out to a mental health professional. You can even find out if your workplace offers mental health support services that you can access. Above all, remember that taking care of your mental health is just as important as caring for your physical well-being.

There you have it! While night shift work poses unique challenges, it’s absolutely possible to build a lifestyle that supports your health and wellbeing. Establishing a consistent routine that prioritizes sleep, exercise, nutrition, and your mental health is the key to thriving in the night shift. Whether you’re just beginning your journey into the world of night shift work or you’ve been at it for years, remember that your well-being is always worth prioritizing. Using the right strategies and adopting a positive mindset can ensure that you feel your best, no matter what hour the clock strikes.