How to effortlessly adjust to a night shift schedule

Most workers have the usual Monday to Friday work week with a typical 9-10 AM to 6-7 PM workday. However, this way of scheduling employees doesn’t fit organisations and companies that have to work round-the-clock: hospitals, call-centres, and fire departments, to mention a few.

For instance, many fire departments implement a 48/96 hour work schedule. This means firemen often have to work for two days on end and are then given four days off. While they do need to be alert for two days with little time for sleep or rest, recent studies have shown that this type of shift work gives them enough time for leisure, sleep, and preparing for the next rotation.

Each hospital must always have nurses available to provide 24/7 patient care. They can work 8/12-hour shifts on 3 workdays/3 days off or 2 workdays/2 days off roster. Generally, nurses work fixed shifts (day or night). For example, day-time nurses start working at 7 AM and finish at 7 PM, while night-time caregivers start at 7 PM, work late-night shift hours, and finish at 7 AM.

Call centres may have their own rules of shift work, however, there are several common ways of maintaining a steady 24/7 work cycle. Managers typically divide a day into 2 or 3 shifts. In the first scenario, a day is divided into two 12-hour shifts for morning and evening workers. The second option allows for three 8-hour shifts. For example: 6 AM - 2 PM (1st), 2 PM - 10 PM (2nd), and 10 PM — 6 AM (3rd).

In some cases, employees are required to alternate between shifts: work morning shifts for a few days and then switch to a night shift for the same duration. According to the latest research, a change in working hours negatively affects sleep and eating patterns. Working a night shift schedule can cause insomnia, high blood pressure, weight and appetite disorders. This article will detail the proper ways of adapting to a night-time schedule.

12-hour night shift sleep schedule example

The human body’s circadian rhythm determines waking and resting hours. People who work in organisations with a 24/7 work cycle, including policemen, firemen, nurses, call centre operators, and petrol station workers, have their circadian clocks disrupted. Generally, managers have to plan shift work so that workers will get enough time for work and rest.

Compared to an 8-hour day shift, night shift (11 PM to 6 AM) work time is decreased from 8 to 7 hours. A worker can also agree to a 12 AM — 5 AM schedule, if necessary. Despite missing five work hours a week compared to their daytime colleagues, night-shift employees receive the same 40-hour-week salary. Night shift staff can be called in for extra hours of work, but not more than 8 hours in 24 hours.

16-17-year-old staff members are forbidden from working between 12 and 4 AM. However, such workers are allowed to work from 10 PM to 6 AM if they are hired by hotels, retail shops, or hospitals. There are no limitations to night shift schedule hours for hospitals, emergency services, TV, and radio stations.

Many workers who have to shift from a morning to an evening shift experience exhaustion, insomnia, changes in weight and appetite. It takes them too much time to get used to new daily waking and sleeping hours, however, there are tricks that make this process less painful for inexperienced workers.

How to get a good night sleep when working late evening shift hours

To painlessly transition between shifts, the body has to be prepared for the coming changes. If an employee switches between morning and evening shifts, the time of waking up and going to bed has to be either extended or shortened. When an employee switches from a morning to a night shift schedule, he has to wake up and go to bed an hour later for a few days. To painlessly transition from night to morning working hours, employees have to wake up and go to bed an hour earlier for a few days.

Whenever your work begins, a good night sleep is a guarantee of a productive day at the job. In general, workers have to sleep at least 6 hours a day to feel well-rested. Those working the night shift have a hard time achieving this goal because our bodies are designed to be active during the daytime. The solution to this problem is adapting the environment to that of the night-time.

Firstly, one should block out all of the noises. Switching off your smartphone, doorbell, and TV is essential. If you are used to sleeping with white noise on, you may purchase good noise cancelling headphones under R3700 to eliminate surrounding sounds interfering with your sleep. It will also work better if the bedroom is located in the quietest place of the house. Having soundproof windows with good insulation will make it easier to block out any outdoor noise. It is also beneficial to tell friends and neighbours about your new sleeping schedule so that they don’t call you accidentally during those hours.

It is also important to make the room as dark as possible even when the sun is shining brightly outside. Covering windows with pitch black curtains is a good solution. Avoid eating or drinking before going to bed. Make it a habit not to take alcohol or caffeine a couple of hours before going to bed. A good read, a hot shower/bath will make it easier for your body to relax and fall asleep.

How shift work changes appetite

The changes in circadian rhythm affect the body’s sleeping as well as eating patterns. Irregular or excessive food consumption, especially at night, makes workers feel tired and restless. Both their productivity and health suffer as a result.

There are several tips for surviving the night shift with minimum risk of developing gastrointestinal diseases or gaining excess weight. Before going to work, it is important to have the biggest meal of the day. That way, you will be energised and ready to take on the day. 6 PM is the best time to have that meal for those working late at night.

What to eat during night shift work

Suffering from drowsiness and fatigue appears to be one of the most common side effects of working the night shift. These feelings can be managed by sticking to a healthy diet. During night shifts, it is better for workers to focus on high-protein food, such as tuna, chicken, tofu, eggs, low-fat cheese. These products will keep employees alert and focused.

They can be combined into nutritious snacks that an employee can bring to work. For example, you can pack some brown rice salad with chicken breast and tofu or a dietary vegetable and beans soup. You can also keep hunger at bay with hazelnuts, apples, Greek yogurt, almonds, carrots, and hummus, which are all perfectly good and healthy choices.

It is also necessary to drink enough water during the night shifts. An adequate amount of liquid will make you less dependent on coffee or sweets as sources of alertness and energy. Sugar-free black and herbal tea, fresh vegetable juices and cold water are all excellent choices for hydration.

What to avoid during night shift work

Eating high-carbohydrate foods shortly before or during the night shift is a guaranteed way to make yourself drowsy and unproductive. Items like potatoes, bread, or cereals sedate and relax workers, making it harder for them to get through the night shift.

Sweetened beverages and food that is high in sugar content can be just as harmful. Soda or a candy bar may initially seem like good sources of energy, but these types of snacks will make you sleepy a couple of hours later. Not to mention, during the nighttime, the human body cannot process sugar effectively.

Too much caffeine is another health threat for night shift workers. It's okay to drink several cups of coffee at the beginning of a night shift, but consuming it throughout can cause insomnia and other sleeping disorders. Your daily dose shouldn’t exceed 400 mg of caffeine (four small cups).

We hope that night shift workers will find the listed advice helpful.