Preparing for your 12-hour night shift
July 14, 2020
In some industries, night shifts are an inevitable part of life. If you sign up for the night shift when you're hired, you'll have time to prepare. However, even if you start on a day shift, you may eventually find you're asked to make a change, sometimes without much notice.
If that happens, it's important to make some adjustments. Not only will your family's daily schedule change, but you'll also want to take measures to ensure you're awake and alert for your first shift. If that shift is a full 12 hours, you'll have extra reason to prepare. Here are a few tips that can help.
Prepare Your Household
What's your current environment like? How will your new schedule change that?
If you have children
or a spouse, they'll need to adjust their schedules, too. Make sure you have that daily routine worked out in advance of your first night shift. Also invest in products like blackout shades or eye masks so that you'll be able to sleep while the sun's out.
Begin Shifting Your Bedtime
If you wait until the day of your first shift to change your sleep schedule, you'll make things harder on yourself. You may be working your day shift up to the last minute but if not, start preparing your body by gradually moving your bedtime up until you're sleeping during the day and up at night. The day of your shift, try to at least get seven to eight hours of sleep, waking up at least a couple of hours early to get your mind and body ready to tackle the night ahead.
Let the Light In
Soon after waking, if it's still light out, open your curtains and let some sunlight into your room. If possible, step outside for a few minutes. Our bodies
are biologically driven
to wake in the daytime and sleep at night, so giving yourself this exposure can do wonders in waking you up. If you wake when it's dark out, consider a
light therapy lamp
to help keep your circadian rhythm on track.
Sustain Energy During Your Shift
You can keep your energy high throughout your shift by preparing in advance. Pack healthy,
high-protein snacks
and fruits to eat whenever you start wavering. If you start to feel sleepy, get up and walk around. Exercise gets the blood pumping and keeps you alert.
Express Pros regularly matches professionals with openings on the night shift. If you're looking for work, or you're an employer trying to fill one of these positions, give us a call at (615) 441-8898 to learn how we can help you.