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12 tips for healthy night shifts

Hi girls! Do you work night shifts? You’ll probably know just how killer those can be on your well-being. You’re battling a chronic jetlag, and exercising can be very challenging to fit in your schedule. Night shifts are proven to be a bad influence on your health, did you know that? So let’s help each other! I will share my best 12 tips for health night shifts and please share yours in the comment section! 

  1. The day before my first night shift, I like to take it really easy. I sleep in until late and plan a powernap between 6PM and 9PM to recharge.
  2. I’ll make sure my fridge is fully stocked. There’s nothing more frustrating, than a blurry sleep-deprived visit to the grocery store after a night of work.
  3. Sleeping during the day can be a challenge: make sure you have a sleeping mask, a dark room and earplugs ready.
  4. Drink lots of water! Bring a big bottle to work. You’ll probably drink less at home (since you’ll be sleeping), so make sure to compensate at work.
  5. Plan something fun: spending all your evenings (after waking up) on the couch watching Netflix, will bore you to death. Break your social isolation by planning a dinner at your friend’s or parents’ house. Extra advantages: no cooking and no dish washing!
  6. Double your fruit and vegetable intake. Take veggie snacks and fruit to work!
  7. Bring a LOT of healthy food to work on your first night. This way, you’ll always have something to choose from.
  8. Do NOT make a habit of eating sugary things during your night shift. Your concentration level and alertness will totally go down the drain. Also, it’s a tough habit to get rid of once learned.
  9. My top tips for a jet lag after your shifts are: 1. Sunlight, 2. Walking. 3. Having people around you. 4. Wind (wind will keep you awake!). Combine those elements and plan a walk on the beach, it’s absolutely the best!
  10. Exercising is perfectly okay, but take it easy. You will probably notice a difference in strength and endurance. Don’t max out! I always get a bit dizzy or nauseous while doing strength training, but I love an easy run outside.
  11. Have fun! There’s always room for a bit of fun during your night. Put on your favorite dance track and do a little dance. Or play a prank on one of your colleagues. It makes all the difference during your shift!
  12. Try to keep moving during your work. I always try to take the stairs during my night shifts, even though I usually dread it. A little extra blood flow will do wonders if your energy level is low!

These are my tips! I’m so curious to hear how you manage your night shifts. Is it anything like my ritual? Or do you have a totally different approach?

Love,

Roos

@fitgirlroos

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