How to deal with working shift work?

Morning, afternoon, possibly night shift…. I am sure all of us have heard these words before. Some of us prefer working in the morning and others have no problems working at night. Some positions don’t require shift work. However, this does not apply to for example, bakers, doctors, employees in the engineering industry or gas station attendants. Thanks to these people, we have access to these products and services around the clock. So, how to best adapt to working shift work? Here are some of our tips!

There are many advantages to working shift work. In addition, you oftentimes get paid more for working on shifts. It’s usually quite easy to get used to the alternating regime. Many people have been working in a three-shift regime for several years now and it suits them perfectly. They work hard for a few days and then they’re off, giving them time to run errands. How to make the time you spend at work as pleasant as possible?

Don’t forget to relax!

You may end up feeling exhausted after working a night shift. The only thing you can think of is getting a good night’s rest. Unless your significant other works shifts as well, there’s a good chance you won’t be able to fully devote yourself to family life due to your work schedule. The solution is to have hobbies and know how to relax from work – both with your partner and your family. Don’t forget to also get some good quality rest.

It is also very important to not neglect quality time spent with friends. Although it’s more difficult when you work on shifts, it’s still manageable! Set one day aside, when you make time for a cup of coffee, culture or sports. Life doesn’t only revolve around work. :) 

And what about meals?

Eating three main meals a day is optimal – breakfast, lunch and dinner, supplemented by snacks throughout the day. Our body is naturally adapted to “starve” at night. Therefore, the best thing to do is restrict your food intake during your night shift or possibly eat something small. However, don’t forget to get enough fluids on your night shift. Have a nutritious dinner before starting your night shift and then have breakfast after your shift. We recommend having breakfast immediately after your shift, so that you can go to bed immediately after coming home and fall asleep without any distractions. We recommend having a breakfast that’s easy to digest but filling, so that you don’t wake up hungry. Research shows that on average, people working shifts have a higher fat intake than people who only work morning shifts. Therefore, don’t forget to eat your veggies and maintain a well-balanced diet. The key is to set up a regular intake of food when working different shifts and to stick to the plan.  

How to get the best night’s sleep

We’re all guided by our so-called “internal clock”, which runs on circadian rhythms.Since sleep is one of the more important factors for our good health and overall proper functioning of our whole body, we need to make sure we a sufficient and good night’s sleep. When coming home after a night shift, it’s best to adapt the conditions to best imitate night. It’s best to sleep in a dark room. If possible, try asking the other family members to be as quiet as possible. In addition, don’t stare at your phone or laptop for too long.

Caffeine is a good servant but a bad master!

Nowadays, many people see caffeine as an essential sparring partner, indulging in it on a daily basis. Caffeine stimulates the central nervous system and the heartbeat, making us feel less tired. But it’s not advisable to overdo it! There’s nothing wrong with having a cup of coffee at night, but since caffeine is released into the body even several hours afterwards, it’s best to not have another cup of coffee until your shift is over because you may then have a harder time falling asleep.

This is it for our tips and advice regarding shift work. As we have already mentioned, shift work is definitely manageable. We hope you have found a great and fulfilling job. However, if you’re looking for a change, browse through our current job offers. If you want to find out more about us, get in touch with us!