Waking up and stretching at 4 PM. Having
breakfast around 6 PM, rushing to office at 8 PM, when others are having a cozy
dinner with family.
Is this you?
Although there will be initial hiccups
in adjusting to the night world, with time we understand that night shift work
can be as smooth as day shift, provided we take care of few things.
Train
your mind:
The first and foremost feeling that we
have to inculcate in us is that we are not doing anything different from
routine. We ought to get used to and train our mind that night shift life is
similar to that of the day shift life. With this. it gets much simpler for us
to get accustomed to the new lifestyle. Winning our mind is winning half the battle.
Eat
healthy: Work schedule affects our
eating habits and vice versa. With sudden changes in work timings, our eating
pattern gets disturbed and this results in health disorders which in turn
reduce our productivity.
Pack
home food: Be a little stringent with yourselves and pack
home cooked food which is good both on your stomach and purse.
Drink
enough water: To avoid fatigue at
work place, keep a water bottle beside you and make it a habit to consume
enough water so that your body is hydrated.
Going
the nuts way: When you are working during
the night, there are more instances when you feel hungry between two meals.
Keep nuts like almonds& cashew with you so that you have a healthy &
nutritious munch between meals.
Stick
to schedule:
With small changes in your lifestyle and
doing things according to a proper schedule, you can manage night shift
productivity in a much better way.
Sleep
routine: Make it a habit to sleep and
wake-up at the same time daily.
Diet: Make sure you
take your break-fast, lunch and dinner according to a schedule that suits your
work and sleep patterns. Do not ever skip your meals.
Exercise:
Inculcate
the habit of working out daily, so that you stay fit and feel energetic even at
night.
Sleep
well:
For any normal person, 7 hours sleep is
necessary to stay healthy. The first thing that is very troublesome for a night
shift employee is tackling with new sleep patterns. One can adjust easily to
eating habits but not sleep pattern. So, in order to have a proper sleep,
follow these simple tips:
Same
time:
As I mentioned before, make it a
habit to sleep and wake up according to a schedule and follow it without a
miss.
Night
feeling: Because our body is
accustomed to stay awake during morning time; we have to make a conscious
effort to sleep in the morning by bringing a night feel in the bed room. Try to
recreate the darkness and noise free atmosphere in your room.
Reduce
caffeine: Don’t take coffee or tea
too often and more importantly before 2-3 hours of your sleep time, as these
would keep you awake even if you want to sleep.
Inducing
sleep: Have a glass of warm milk or
eat a banana to sleep faster.
Keeping
in loop: Make others aware of your
sleeping and working patterns and ask them not to disturb while you are asleep,
so that you can have a proper sleep and work effectively at night.
Make
your work place work friendly:
To stay awake in night and do work
efficiently, try doing these:
Short
breaks: Instead of doing work at a
stretch, take short breaks and relax, so that you are focused on your work much
better.
Take
a walk: To avoid feeling mundane,
take a walk down the corridor and have a friendly conversation with your
colleagues.
Do remember that you have to stay fit
and healthy to be able to perform well. Healthy mind and healthy body is a
pre-requisite for any kind of work and success.
Happy
working... :)
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