1) give yourself time to settle in
Start preparing for upcoming shift changes as soon as possible. In the days leading up to your shift, you should be working on adjusting your sleep patterns. Start waking up earlier or going to bed later. Go slowly. Go to bed an hour earlier or later on the first day and keep changing your sleep patterns until you are completely asleep.
2) pay attention to your diet
You also want to adjust the time you eat. For example, you might want to have breakfast an hour after you wake up and plan to have lunch in a few hours. If you have a snack at work, you’ll want to take it with you energizing foods so that you stay awake throughout your shift. You need to choose foods that are easy on the digestive system, such as whole grains, fruits, and vegetables. Avoid foods high in fat or sugar, both of which can cause drowsiness. Foods high in sugar can give you a short-term boost. However, later you will have a crash, which will prevent you from getting through the shift.
3) start playing
Getting enough exercise will make it easier for you to get a good night’s sleep. Exercise can also give you more energy throughout the day. Of course, you don’t have to spend all of your time in the gym; if you can do half an hour of light exercise each day, you will see big changes in your overall fitness. If you can start training before your shift begins, you’ll feel more energetic and better prepared.
Learn more: 6 essential actions to improve to improve the morale of your employees
4) be careful with medication
You might be tempted to use alcohol or even over-the-counter sleeping pills so you can fall asleep at night. You can also use energy pills to keep you awake throughout your shift. However, taking any medication can make your body addictive, even if you stick to over-the-counter medications.
5) make changes at work
You’ll want to change your sleep when you’re home, but you’ll also need to make some adjustments at work. Start stretching before your shift begins. Take short breaks for exercise throughout your shift, if possible. For example, you can walk around the office for a few minutes! Communicate with your colleagues to keep your mind active. Turn on the lights to make your brain think it’s daytime. When your shift is over, go home immediately and don’t stop.
6) find the right sleep schedule
The ideal sleep schedule for you will depend on the type of work you do and the shift you work. Typically, you need seven to eight hours of sleep each night; if that’s not possible, you should aim for at least six hours of sleep. Relax in the afternoon and make sure your mattress is comfortable and supportive, take a look at Sleep outfitters mattress reviews.