4 STEPS TO MANAGE NIGHT SHIFT SCHEDULE , WHILE STAYING HEALTHY
HOW TO HANDLE NIGHT SHIFT ROUTINE WHILE BEING FIT AND HEALTHY , MANAGING WORK LIFE BALANCE
- Sleep schedule:
Prioritize sleep over work, never get exhausted while working . Never reverse your workday sleep schedule on weekends. If you sleep at 7 am in morning you should stick to that same in weekends or a couple hours earlier because it might disrupt your whole week circadian rhythm.
Try to make bed before you leave to work, you will be finding a tidy bed while returning from work which make you sleep right away.
Keep your room dark and warm which radiates a cozy environment , never expose yourself to heavy noises while working in this shifts during sleep, which leads to carry on grumpy mood whole day , should always keep an eye mask/eye cooling mask near to bed post , minimize exposure to light before you sleep .
2. Managing healthy life style :
Includes diet and fitness:
I. Diet: caffeine is not energy drink it just help you stay awake although you might be exhausted and still be awake due to coffee. Stay away from huge cups of coffee and tea while working late night. Keep a rule no caffeine 2 hours before your logout time unless you have another things to do after your shift. Say no to energy drinks, prep a meal or snack before shift timings so that you don’t have to peek into vending machine. Always have a healthy snack in your bag or on your desk. Choose high fibrous food which dosen’t interrupt circadian rhythm, I’d prefer lots and lots of water if you feel lazy about drinking water ,prefer fruit infused which might make your drink interesting.
II. Fitness: Never skip working out due to hectic schedule make a way to prioritize fitness, usually they say not to workout one hour before sleep but being in night routine we may have to.
I visit my gym after my shift early in the morning later have food can’t say that’s my breakfast but I have it, eventually within around 30 minutes I hit my bed .
III. Skincare:
Here comes my most threatening part, never skip taking care of skin and hair along with diet and fitness . Opt for low makeup as it is going to stay on your skin during whole working shift. Never forget to remove it after you come to home it would only takes 15 minutes to clear all that up. Should always double cleanse regardless of makeup because we travel in polluted lanes our skin attracts oil ,dirt which drives bacteria on to skin leads to acne and breakouts
I remove my makeup as soon as enter home and hit gym later on get changed into comfy clothes do my skin care. I skip sunscreen which is important working in day time yet I won’t be needing, my curtains will be blinded and no peek of sunlight into my room , as soon as I wake up from my 7 hour sleep if I’m heading out then comes my sunscreen. Never wash your hair before going to bed.
3. Time management:
At some point we all should agree that this is the point that we have mentioned on our resume our strengths column. In which lot of us doesn’t follow
Manage your time to plan for upcoming week at this weekend. We might be facing lot of issues doing house chores in night shift routine we might be needing something like groceries or like the repair get done in home or buying anything from stores which we might find only in day time, plan your sleep according to that list down and stick a note at places that reminds you. Always manage to have one hour of free time before your shift time what if something comes along and you might not have time for something important.
4. Work life balance:
how to manage family , how to interact with them , how to manage hobbies which are the reason to get going .
make them understand your timings , always make time to spend with them never hurt them with your burden in work . As you enter home leave the weight on your shoulders at door step.
Manage hobbies and your interests according to schedule plan everything at weekend and implement during the weekdays.
