How to Work Night Shift

Working third shift can be hard to adjust to, but you can save yourself some of the problems by following the steps below.

Create darkness . Most importantly, set up your bedroom so it is dark during the day. Not just mostly dark, but very dark. A very little bit of sunlight can cause you to wake up while you are sleeping. The darker the room, the easier it is to sleep deeply. You can start with blinds/shades that black out the sunlight, but most likely sun will creep in the sides. A common fix is to drape a heavy blanket over the window. Another is to cover the window in aluminum foil (use masking tape). Either way will help you get it darker so you can sleep better.

Try to limit noise as best you can . This can be hard, since the rest of the world is awake and working, but do what you can to limit noise. Using a fan or light music to create white noise can help blanket out some outdoor noise. Set your cell phone on silent, etc.

Try to sleep as much as you normally do during the night. If you get up and see the sun, it wakes you up and you can go on less than normal sleep, but it will catch up with you. If you haven't gotten your allotted hours yet, go back to bed and try to fall asleep again!

Set a sleep schedule and try to keep to it. Try to go to bed at the same time every day so your body can get into a healthy rhythm.

Figure out when you will eat . When you eat will depend on when you sleep. Try to shift your meals accordingly.

Tips

• Stay active! Working 3rd shift is linked to weight gain. Eat healthy and maintain a healthy level of activity. This will also help mental health.
• Make sure people know when you sleep. This way they can avoid disturbing you. You don't call them in the middle of the night, and once they know, they won't call you in the middle of yours.
• Eat healthy. Take vitamins if you feel you aren't getting everything you need.
• Get some sun when you can. Not to excess, but a little sun is good for you. Your body uses it to make Vitamin D.
• Keep your schedule over weekends. The less change the better.
• An occasional use of sleep aids may help get you to sleep if you are having trouble on a particular occasion. Get the lightest dose you can, and don't use daily. Read the label for appropriate warnings. Using sleep aids daily can cause dependancy and drowsiness during your shift.

Warnings

• Pay attention to your mental state. Depression or other problems can start to develop if you aren't careful. The biggest key is to get plenty of sleep.
• Don't try to start doing overnights all of a sudden if you can help it. If you have a weekend to work with, push yourself as close as you can to your new schedule.
• Sleep aids should be the exception, not the rule for sleeping. If you're using them frequently, look for other causes of your difficulty sleeping. Read the label thoroughly for warnings and information.