Tips for working in shifts
Working in shifts comes with its perks. You sometimes have time off during the day, often earn extra shift allowances, and enjoy variety in your work. But let’s be honest: changing schedules can be tough, especially when your body has to work at night while it actually wants to sleep. With a few smart adjustments, you can handle shift work much better. We’ve listed the most important tips for you. Read on!
1. Make sleep your top priority
When you work shifts, getting good sleep is perhaps the most important thing of all. Try to go to bed right after your night shift, even if it’s light outside. Use blackout curtains or a sleep mask, silence your phone, and let others know you’re sleeping.
2. Eat smart at changing times
Your eating habits have a big impact on your energy. During night shifts, it’s tempting to snack, but fatty and sugary foods actually make you more tired. Choose light meals during your shift. Whole-grain bread, fruit, or yogurt are great options. Avoid too much coffee at the end of your shift, as it can make it harder to fall asleep once you’re home.
3. Stay active, even when you’re tired
After a night shift, exercising might be the last thing you want to do. But physical activity helps you sleep better and stay fit. A short walk or bike ride already works wonders. Also, try to stay active during the day so you can fall asleep more easily in the evening before your next early shift.
4. Stay connected with family and friends
Changing work hours can affect your social life. That’s why it’s important to plan time with your family, friends, or partner. Let them know when you’re off so you can enjoy activities together. This helps you maintain a healthy work-life balance and keeps you motivated.
5. Stick to a routine, even with changing shifts
Routine always helps. Try to keep consistent eating and sleeping times, plan moments for relaxation, and follow a fixed ritual before your shift. For example: take a shower, have a coffee, move around a bit, and then head out. Small habits can make a big difference.
6. Use your shift allowance wisely
Shift work comes with extra pay that can add up nicely. See it as a reward for your hard work, but spend it smartly. For example, set some of it aside in your savings account so you can use it later for something meaningful.
7. Keep an eye on your health
Listen to your body. If you notice that you’re constantly exhausted, sleeping poorly, or having trouble concentrating, speak up. Talk to your supervisor so you can work together to find a suitable solution.
Working in shifts takes some getting used to, but with the right approach, it’s absolutely manageable.
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