A nap of about 90 minutes is most likely the most effective. It is best to take a nap before reporting for a night shift. How Long Should You Sleep Before A Night Shift? If you take a nap before your shift, you will be less likely to be sleepy. If you have a few days before you start night shifts, gradually taper your sleep and wake times toward the new schedule by rising two hours later each day and going to bed two hours later, for example. Choose an apple or another piece of fresh fruit if you need a boost of energy during your shift. When you exercise, you release endorphins, which will wake you up and get you motivated. Exercise in the afternoon before going to work.Įating a filling meal before work will help you feel more prepared. In addition to having designated times for play, a consistent schedule for at-home play should include social interaction with friends. If you feel like you have so much to do and have so little time to spare, create a weekly task chart that outlines all the tasks you need to complete. It’s going to take you a good portion of the day to fall asleep. Keeping your shift structure in order to promote alertness and combat fatigue is a good way to do so. Working the graveyard shift already takes away from your body’s natural sleep schedule. It is critical that we obtain sufficient sleep in order to be healthy, well-being, and focused. It can be easy to get down on yourself when you’re working odd hours, but try to stay positive. Step outside for a few minutes to clear your head. Bring a book or listen to music to help you stay awake. Get up and move around every few hours to keep your body from getting too stiff. Drink plenty of water and avoid caffeine. This will help you stay energized throughout the night. It can be tempting to stay up all night since you’re not working, but you need to be well-rested for your shift. Here are some tips on how to survive a graveyard shift: 1. However, there are some things you can do to make the experience a little easier. Working the graveyard shift can be tough on your body and your mind.
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