The night shift. Most of us dread it and some fear it. There are some crazy souls who do like the night shift as they feel like their city takes on a whole different look and feel when they go out at the night time. I have trained a bunch of folks in Hyderabad who like the 9 pm to 6 am shift. That’s great for you crazy people. The rest of us have to prepare ourselves for it. So I am working a 10:30 pm to 7:30 am shift this week and possibly the next 2 more weeks as well.
Here are some of my tips for people in the night shift especially if you working from home:
1.Wear comfortable clothes – it doesn’t even matter if you are wearing you jammies. I wear my lungi, which are like Indian pyjamas, and a shirt. If I wore t-shirts then I would chose them instead.
2. Have you dinner by 8 or 8:30 pm. You do not want to feel very heavy right when you have to start your shift. And avoid heavy foods or spicy food as much as you can.
3. Arrange your breaks for every 2 hours, the same as you would have in a normal day shift. You need, deserve and have a right to those breaks. And walk around even if it just in your home or apartment during those breaks. Stretch if you can.
4. Make sure to drink a lot of water in between. Gotta stay hydrated. And avoid really cold water, though slightly chilled is fine.
5. For snacks try to get biscuits or fruit. I like what I call my “apple breaks” in that I keep chilled pieces of apple in my fridge and have them at 2 am or so. Keeps me feeling fresh. Grapes, pears and bananas are also awesome snacks.
6. Coffee or tea. Yeah, I need my caffine kick. But I have tried to keep it to just one coffee a night shift. Strong and black and usually at around 4 am which is when I start to feel a drowsy and tired.
7. Plan your breakfast. What I do is I give both myself and my batch of trainees, if I have one, a break at around 6 am. For them it will be breakfast is what I was told and for me it is to go and make my breakfast. I try to eat my breakfast at around that time or prepare something that I can eat quickly at 7:30 am. Soon as I finish the shift.
8. Don’t stay up after that. Breakfast done, I either go to bed straight away or lie in bed and watch a little tv until I feel my eyelids get heavy so I can sleep as much as I can.
9. Naps are great. If you haven’t got enough sleep during the day, a light nap will do wonders. This could be between the hours of 7 and 9. Not later than that.
10. Don’t go out during the day, unless it is a quick trip for groceries or anything else that you really need. I don’t want to feel even more tired than I actually need to be.