How to Stay Fit and Healthy on a Night Shift?

When you start working night shifts, it can disrupt your natural biological clock. But this can be solved with the right strategies, and you can still maintain a healthy peak physical condition even if you are working for years in a night shift. Here are some practical and proven tips for staying fit and healthy:

Prioritize Quality Sleep:

One of the biggest challenges people face who work at night is getting enough sleep during the day. If you want to optimize your nap, follow these:

• Create a Dark Environment: Get yourself some blackout curtains, or if you don't like blackout curtains in your home, go simple and get yourself an eye mask to block any light source.

• Limit Noise: This goes especially for those with light sleep patterns; wear earplugs or use white noise machines (you can use your phone) to reduce outside disturbance.

• Set a Sleep Schedule: Train your body to wake up and sleep at the same time every day, even when on holiday. This helps your body to understand your routine and act accordingly.

Eat Healthy Foods

When you work at night, the cravings for unhealthy snacks increase. While it's tempting to have some chips, soda, or other fast foods, you have to avoid it. However, eating is not prohibited; you can have healthy foods for energy and improving health, and here is how you can do it:

• Plan Your Meals: Prepare balanced meals rich in healthy proteins, fats, and carbs.

• Avoid Heavy or Greasy Foods: Heavy food will make you feel sluggish and slow. Also, they can be the reason for upsetting your stomach.

• Limit Caffeine Intake: Drinking too much tea, coffee, or caffeinated drinks causes a lack of sleep. Drink them early in your shift, but make sure to avoid them 4 to 5 hours before going to bed.

• Drink Enough Water: Have plenty of water throughout your shift to prevent dehydration or waking up in the middle of your sleep for water.

Stay Physically Active

Exercise helps counteract the sedentary nature of many night shift jobs:

• Find Time to Exercise: Schedule workouts before your shift. Start with walking 1000 steps a day and keep increasing the number. When you feel like you have energy, then start the physical training.

• Take Breaks: Stretch or take a quick walk during your break to ensure your blood flow is regular throughout your body.

• Opt for a Workout You Enjoy: Motivation is essential for workout. Choose one that you love to do. From yoga, jogging or strength training, whatever you like, select it and adhere to it.

Maintain a Healthy Work Environment

Creating a conductive workspace can improve productivity and make you healthy. 

• Optimize Lighting: Cool and bright light at night can affect your eyes negatively. Use warm lights, add a light bar to the display, and reduce the blue light to ensure your eye doesn't get strained, and it helps to sleep.

• Sit Ergonomically: Use a good chair that promotes ergonomic seating or use a standing desk to reduce strain and fatigue during your office hours.

• Practice Hygiene: Regularly clean your workspace; remember a clean workstation is not only healthy for your physical well-being but also mental wellness.

Manage Stress and Mental Health

Night shifts can take a toll on your mental health. If you want to stay emotionally healthy, you should try following: 

• Stay Connected: Make time for your family and friends despite working on unconventional hours.

• Practice Relaxation Techniques: Incorporates meditation, deep breathing, or mindfulness to reduce stress.

• Talk to coworkers: Your colleagues are the best source of motivations and tips; ask them what works for them and try the tips for yourself and see how much positively it affects you. 

Adapt Your Routine Gradually

Switching to night shifts can be overwhelming at first. Take at least 7 to 10 days and adapt the timing or routine gradually. Don't force yourself. If you are feeling sleepy, go and sleep; if you need a break or rest, do that.

• Shift your sleep slowly: Transition your bedtime by an hour each day. As advised earlier, don't force yourself to stay up until 5 am.

• Follow Your Routine: Consistency helps your body to adjust to shifting. Keep following the routine, and your body will be ready for the new schedule.

Regular Health Checkups

Night shifts may increase the risk of certain health problems, so monitoring your health is crucial.

• Visit Your Doctor Regularly: Keep tabs on your blood pressure, sleep patterns, and overall well-being.

• Listen to Your Body: Pay attention to signs of fatigue, stress, or unusual symptoms.

Conclusion

While night shifts pose unique challenges, adopting a healthy lifestyle can help you thrive. Prioritize sleep, eat balanced meals, stay active, and focus on mental well-being to maintain your health. Remember, your health is your most valuable asset—nurture it no matter the time of day.