How to stay healthy when working the night shift?
To reduce the side results of working the night shift, significant changes must be made in daily living which needs the belief and care of your relatives and buddies.
The home must give a quiet atmosphere, enabling the worker to have as much continuous sleep as potential. This daytime sleep duration is not a nap but the replacement of significant nighttime rest.
The following are health care advice for the worker who must adapt their nights into days:
- Take an hour or so to rest after work, whether it is day or night time. Relaxing music or a
lukewarm bath will help.
- Eat meals at the linked time each day, seven days a week. This experience helps keep the body’s clock.
- Consume high protein foods (vegetables, peanut butter on crackers, fruit, etc.) to retain your alert. If you must eat some sweets, which lead to making you tired, do so after your shift.
- Avoid taking alcoholic beverages before bedtime. Although the sedative influence assists you to fall asleep, it leads to wear off in 2 – 3 hours and causes disrupted sleep in the last half of the night.
- Avoid coffee, tea, colas, all additional caffeine drinks, which stop with rest. On a coffee break, take orange juice (protein) and walk around. Physical activity increases attention.
- Avoid moving to bed on an empty belly. If you don’t feel like having much, try a glass of milk or dairy goods, which improve sleep.
- Maintain the temperature in your bedroom cool, not cold, (64 to 66 degrees)
- Deepen bedroom or use comfortable eyeshades. Eyes are delicate to light even when the lids are tight, limiting you from falling asleep or converting consolidated rest.
- Check out daytime noises, which can interrupt deep, restful sleep. Use soft sponge earplugs or “white noise” electrical appliances such as fans, air conditioners, or a modest tape.
- Exercise at most concise every other day after sleep. Daytime sleepers should withdraw early morning exercise, which can improve alertness through the day.
- Beware of regular medication. Avoid continued use of sleeping pills and other drugs, which prevent standard sleep patterns. Beware of cold and allergy medicines which have sleep-related side effects. Pseudoephedrine (Sudafed) is becoming a stimulating influence and antihistamines (Dristan) can cause drowsiness.