Kiran Maski, MD, Insufficient sleep: Evaluation and management, UpToDate,.Efficacy of bright light and sleep/darkness scheduling in alleviating circadian maladaptation to night work, American Journal of Physiology, Endocrinology and Metabolism, Centers for Disease Control and Prevention National Institute for Occupational Safety and Health.Transitioning Between Day and Night Shifts Frequently rotating shifts - It’s more difficult to manage sleep and promote good health with rotating shifts than it is to work the same shift for a longer period of time. Long commutes - When possible, avoid long commute times which can take time away from sleeping.Ħ. Make sure to have time to sleep and participate in family and social activities.ĥ. Extended work hours - Avoid working prolonged shifts and putting in excessive overtime. Exposure to light on the way home from work - Minimize exposure to light on the way home from night shift work to keep morning sunlight from activating the internal “daytime clock.”Ĥ. Too much sugar - Snacks that are high in sugar give you an initial burst of energy but can make you feel sluggish and tired afterward.ģ. Avoid consuming caffeine at least 8 hours before bedtime.Ģ. It can also disrupt your sleep once you get off work. Too much caffeine can lead to stomach upset. Too much caffeine - To stay up all night, don’t rely on one big dose of caffeine. However, try not to drink too much right before bed. Stay hydrated during your shift by drinking plenty of water. Snack on fruits and vegetables that are digested slowly for energy and provide important vitamins and minerals.ĥ. While they provide a short-term energy boost, an energy dip quickly follows.Ĥ. Frequent light meals or healthy snacks help prevent the drowsiness associated with heavy meals.ģ. Try to keep similar eating patterns as those you would follow during the daytime.Ģ. Consider the following things when it comes to nutrition:ġ. Planning meals and snacks ahead of time can help people stay awake during night shift hours and be more relaxed for sleep. Irregular sleep patterns can disrupt metabolism, too.Īccording to a study published in the Journal of Diabetology & Metabolic Syndrome, night shift workers may have a higher risk of developing metabolic syndrome and or becoming overweight or obese due to poor diet and the disruption of the body’s internal clock.
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