Eat little and often
During the night shift , stick to your daytime eating routine , but opt for smaller portions than you ’ d usually eat in the day – a large meal can make you sleepy . If possible , try to leave 3 hours between your last meal and bedtime to give you time to digest the food before sleeping .
Watch what you eat
Avoid fried , spicy or processed foods as these are harder to digest and can leave you feeling lethargic . Instead opt for fruit , vegetables , dairy products and slow-release carbohydrates such as potatoes or pasta .
Quality thirst quenchers
Switch stimulating drinks laden with sugar , caffeine or alcohol for hydrating alternatives like water , squash , and fruit or herbal teas . These will help you stay refreshed and energised .
Keep up the momentum
If you ’ re seated for long periods at work , get up and move regularly . Save the most stimulating tasks for when you ’ ll appreciate the energy boost they provide . Keep the lights bright and stay in contact with other night-working colleagues , to help keep everyone ’ s spirits up .
Involve your family
Night shifts can be tough on the whole family , with routines and social lives thrown into disarray . Partners and children can find it difficult to adjust , so it ’ s important to work together to maintain a sense of normality . Try to adapt routines , such as domestic chores , to maintain harmony . Share shift patterns with friends and family so your schedule can be factored into future plans .
Calculate your commute
Knowing you ’ re likely to be tired , less able to concentrate and more accident-prone , think carefully about safety on your commute to and from work . Consider lift-sharing , public transport or taking a taxi . Exercising or having a coffee before driving can also be helpful .
Squeeze in sunshine
It can be beneficial to your mind and body to get some sunshine and a vitamin D hit before or after your night shift , so try to grab some time outdoors .
Staggered shifts
If you need to change shifts , aim to transition from a morning shift to an afternoon shift , or from an afternoon shift to a night shift . It ’ s easier to delay sleep than to try to sleep earlier .
Look after your body
Maintain a healthy lifestyle . Cutting down on smoking and alcohol , eating a balanced diet , and being physically fit are not only good for your health , they ’ ll also help your body cope with sleep disturbance .
Consult your GP
If you have any pre-existing health conditions or require regular medication , seek advice from your GP before undertaking night work .
10 Veterinary Nursing Journal