how to survive night shift with no sleep

As for the alcohol, you may fall to sleep quicker but you’ll need to use the bathroom frequently after falling to sleep. The energy released will be much longer and more sustainable rather than the coffee “hit” feeling. Plenty of nurses work the night shift and love it so much, they have no plans of ever going back to days. The post is titled, “Bored on Night Shift? Artificial light can affect your circadian pacemaker in the same way as sunlight, and timed exposure to bright light can help to alter your body’s sleep cycle. What Should I Eat After Working Night Shift? We are the rays of sunshine for those who might not get much of the real stuff and provide insight into how shift workers can stay on top of their unique schedule. The SCN generates circadian rhythms, which regulate behavioral and physiological processes in the body, including alertness, sleep, temperature control, and hormone production. What do doctors, nurses, firefighters, truck drivers, and air traffic controllers all have in common? The bottom line regarding lights and night shift…Despite being dark outside, turn on the lights over your direct workspace or work area and leave them on throughout the entire night. Together with my husband Daniel, we run The Other Shift. Don’t wait until you are 2 hours into your shift and you need to go home. How to Survive the Night Shift. This can lead to feelings of bloating, nausea and stomach pain, but also lethargy and tiredness. As we all know, sleep deprivation can impair psychomotor performance and skills—and that can be a prescription for errors. This feeling does settle after a short while though. Somewhere between 7-11pm is recommended. (source). If you are new to night shift working, ask colleagues for their tips on coping but remember to follow the tips above. Sleep in your car. The bottom line here is to embrace every moment you’ve got for a quick nap. To make this easy, we recommend the BEAST tumbler. Is Surviving Night Shift with a Morning Beer a Good Idea? Many of the processes in your body that are active in the daytime slow down at night to prepare you for sleep. There is no sustainable substitute for sleep when working the night shift. This is us, Em and Dan, content creators of The Other Shift. I consider the 5 & 6pm shifts “evening” and … Scheduling things like appointments and childcare while you sleep need to be discussed before you start on the night shift. Have you thought about blackout blinds to create your own “cave”? No matter how many hours you’re logging per week, you’ll feel better about a long shift if you know you’re getting things done. Drink plenty of water, if you want to be alert during night shift job. Let me know in the comments below. In this article, we look at possible causes and home remedies for dark circles under the eyes. Avoid caffeine at least four hours before bedtime. If you want more information about the tools we use to best wind down after a night shift from blackout blinds to eye masks, check out our shift work tool page here. After this time we can start to hallucinate (normally seen after 24 hours of being sleep deprived) and totally lose touch with reality (source). Shift Work and Family. Whether you are an early riser or a night owl, working shifts at night can be challenging. It also “reduces the risk of constipation by supporting regular bowel movements”. Depending on your environment there may be a meeting room which is only used during the day. Or are you bringing your phone into bed with you and watching a lot of TV before sleep? Please read our disclosure and privacy statement for more info. Just drink LOTS of coffee”. Having a nap between 5-15 minutes has proven to have an almost immediate effect which can last up to 3 hours. Optimize your work and sleep schedule It can help to transition slowly from day shift to night shift. To make this nap a reality, there are a few approaches that could work. Bringing the leftover pizza from home or ordering a fresh one via take-out is a sure way to make this happen. A Practical Guide For Busy Parents, Bored on Night Shift? I know this sounds crazy but it works. The human body is controlled by an internal body clock, or circadian pacemaker, which is located in the suprachiasmatic nucleus (SCN) of the hypothalamus. This is obviously work place-dependent as you need a shower and towels but having a cold shower can really work to boost your energy levels if the facilities are available. Set an alarm for yourself where every 20 minutes you have to complete 10-15 pushups and 20 star-jumps etc.Keep moving and stay occupied until it’s time to go home. See also: How to master the art of the side hustle. Eating a variety of fruits is important, but some fruits are better than others for people with diabetes. These longer naps have been proven to give you an even bigger energy boost, but most night shift workers cannot function without mistakes when waiting for this “grogginess” to settle. As a general rule, women should be consuming approximately 91 ounces (2.7 liters) of total water and men approximately 125 ounces daily (3.7 liters). Caffeine is a stimulant. The catch though is working out why you are not getting enough sleep. I try to have a consistent bedtime and pre-sleep routine, no matter what shift I'm working. Raw veggie sticks and hummus like celery, bell peppers, carrots and snow peas if you need some crunch, Fruit and nut (avoid the roasted type of nuts), Celery and peanut butter (bring a small container so you don’t eat the entire jar! Be prepared and take food to work to ensure that you eat properly and stay alert. Fresh and frozen fruits are better than…. Related Post: Should Your Nap on Night Shift? link to How to Best Prepare for Night Shift the Day Before, link to Shift Work and Family. Taking a nap can become an essential element of working safely overnight. Finding ways to cope can be the difference between living a healthy existence and being subjected to the many health and safety risks that are elevated during night shifts. Once we get home the opposite applies. Preparing for the first night It is advisable to get extra sleep before working the first night shift to reduce sleep debt. Your email address will not be published. Being organized in the lead up regarding meal planning and ensuring you’re prepared with adequate equipment for your job, helps makes this roster easier to manage. A dehydrated brain works harder to accomplish the same job in comparison to a hydrated brain. The drink bottle we recommend here on our shift work tools page does a great job to infuse these fruits while avoiding the pulp and pips. I agree with everything I've read about creating a dark, cool, and quiet environment for sleeping, and prioritizing sleep. If going to work at night is inevitable in your line of work – whether you work as a nurse, a fire fighter, or in a clinic, it doesn’t mean your health has to suffer. MNT is the registered trade mark of Healthline Media. It’s time to force yourself to eat even a small meal which is naturally full of melatonin, the sleep hormone we spoke about earlier to prevent waking up hungry. It’s called a coffee nap and we go into just what it is here. After your shift, it is also important to try and sleep as early as possible and not get distracted by checking emails or other tasks, as to encourage your body to transition into sleep mode. I know it’s tempting to turn off all the lights and create a night time atmosphere, but try and resist. Eat small portions throughout the shift. Take a break from the screen every 15-20 minutes. Use the sun to judge when you should eat your larger meals. Ideally, your night shift naps should not exceed 45 minutes. However, research suggests taking a different approach to maximize the effects of caffeine for shift workers. Sleep is comprised of different stages, which complete in cycles of between 90 and 100 minutes. We have compiled some tips to help you cope with working into the late and early hours of the day. The trick to staying hydrated, keeping your kidneys happy, preventing lethargy and headaches on the night shift is to drink water before you feel thirsty. level 1 When typical daily rhythm is thrown off balance, so too is metabolism. If this is you, I want you to really think about your situation and what’s getting in your way of you obtaining 7-9 hours of sleep. There are certain things you can do to help you survive the night: 1. At night, the circadian pacemaker releases the sleep hormone melatonin from the pineal gland, which causes you to feel less alert and raises your desire to sleep. If you work the night shift, chances are the answer is often no. Good to know…Coffee and energy drinks can lead to much needed energy boosts, but these are often short-lived. That night, I invariably face-plant in bed by 9 p.m. (after taking a melatonin supplement). Here are Medical News Today‘s coping strategies for working after dark. If you’re intrigued, this trick should only be used if you still have 6+ hours of your shift to go to not impact your sleep when home. I've worked third shift in the past more than once, and am currently working a very late shift – my usual bedtime is 4am these days. If you sleep for under that amount, you will incur “sleep debt.” The only way to pay back sleep debt is to catch up on sleep you have missed, and this has to occur as soon as possible after it is incurred. By phase-forward scheduling, you let your body slowly adjust from the day shift, to swing shift, then finally to the night shift. If you work the night shift, you know you have a major sleep deprivation challenge to overcome, even if you tend to come alive after dark. You could do even just one of these when your alarm goes off every 20 minutes. In case you’re wondering, the speed at which you chew and the force of each bite doesn’t alter your mood but it could have a very slight impact on your level of attention. These include an increased risk of metabolic problems, heart disease, gastrointestinal difficulties, obesity, and certain cancers. Short periods of rest will help keep your energy high, but be sure not to sleep too long or you’ll risk making yourself groggy. Maybe it’s time you consider wearing blue light blocking glasses in the 90 minutes before bed? The hardest time during the night shift to be productive is between 3 and 5 a.m., a period colloquially known among night-shifters as “the 3 o'clock hump.” "There are a … Night shift work may also interfere with the body’s ability to repair DNA damage that occurs from normal cellular processes. Is your room too bright? Even when you’re operating on a good night’s sleep, your drowsiest time of the day tends to be six to eight hours after waking. Did you know being awake for 17-19 hours straight is the same as having 0.05 alcohol in your system? The benefits of consuming bone broth include better joint protection, reduced inflammation, and…. By doing this you are often creating a logistical nightmare for somebody to cover your shift so it’s best to bite the bullet and just call in sick ahead of time. By: Benna Crawford. Despite being sleep deprived and feeling like you’ve been hit by a bus, you have to make food choices that won’t further aid the slump. Getting in the routine of working nights can be difficult, though. High quality linen sheets can be a good investment for improving the quality of sleep. Over time these employees may develop shift work disorder , a condition characterized by insomnia symptoms when they attempt to sleep and excessive tiredness while they are at work. Patricia Rose Brewster works the night shift. How to Best Prepare for Night Shift the Day Before. Night shifts are typically quieter and slower than daytime shifts when it comes to workload. Shift workers can party and look sharp too! In the tea room. One sleep cycle runs from light sleep to deep sleep. Every person is different, so finding the right combination of techniques that suit you best may take time. Our digestive system takes a different, slower role overnight (but this varies depending on the cycle of sleep you’re in). So this could be 5pm-3am, 6p-4am, 9p-7a, or a true 7p-7a. Focus on the most important tasks first while you still have the stamina. Then after this time, switch to tea, even the caffeinated tea for an hour or so. (source). While I am a big advocate for drinking caffeine, particularly tea, I don’t recommend it if you have under 6 hours to go until you intend on sleeping. Night shift workers are confusing this fine-tuned routine, so we need to keep the lights on to trick the melatonin into thinking it’s day time. Nap. Russian twists with a ream of paper and wall squats anyone? The suppression of melatonin — which is the hormone responsible for regulating the internal body clock — may play a role. This is the only drink we can consume at unlimited amounts, which doesn’t come with a warning label. which goes into a lot more detail. There is no substitute for sleep, but there are some hacks you can try when feeling tired while working the night shift. See more about Sam Woods program which I use to stay fit while working shift work here. © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Can you pop outside for a few minutes if it’s safe and well lit? Even if you snagged a fabulous day shift precept spot, chances are you’ll be a night shift nurse as a new-grad anyway….and knowing how to survive could mean the difference between loving your job and absolutely dreading it. In the end, surviving the night shift comes down to a lot of good old common sense: if you make sure to get lots of sleep, eat healthy and exercise, working at night can be a good thing for your career (and your life). It seems that when you’re exhausted, no matter what you do to get through the shift, it’s always short-lived, leaving you scrambling for the next energy boost. (source). How to Survive on No Sleep: The Do’s and Don’ts ... All of us experience a night of poor sleep sooner or later. Shift work and long working hours have been linked to a number of health issues, according to the National Sleep Foundation. A Practical Guide For Busy Parents. Furthermore, another study found that intermittent exposure to bright light is almost as effective as continual exposure. Personally, chewing gum also makes me hungry, so get the snacks ready! How to Survive the Night Shift. What is more, almost 19 percent of adult workers work for 48 hours or more every week, and more than 7 percent work for 60 hours or more each week. Good to know…While drinking cold water can help us feel alert, drinking hot to warm water helps to break down food faster. Chewing gum also showed a higher rate of productivity and fewer mistakes when working. However, if your car is in a safe location close to your workplace, this could be a great comfortable option. Due to our modern 24-hour society, nearly 15 million people in the United States work full-time night shifts, evening shifts, rotational shifts, or other such irregular schedules. In my experience when working night shift, the easiest way to stay alert and fight those tired feelings is to drink ice cold water and a lot of it… all night. While a short nap before you start your shift can help to combat fatigue, a nap during your break may be vital for maintaining alertness and remaining vigilant. You have a test the next morning, your baby is fussy—and before you know it your alarm goes off and it’s time to start the day. I went about my normal duties as normal and then I had a three-hour sleep in the afternoon from 12:00 p.m. to 3:00 p.m., I got up, I ate before I went on my night shift and then I had a coffee before I started my night shift. If I have a stretch of 3-4 nights in a row, I treat that very differently than if I have one random night shift. Important hormones like melatonin, control not only our sleep and when we fall to sleep, but they also play a large role in our body clocks circadian rhythm. The same goes for pasta and carb heavy type meals similar to this. See our favorite blinds here on our recommended shift work tools page. Research has suggested that blue light knocks our circadian rhythms off-kilter, which signals to your brain that it is daytime and results in poorer sleep quality. I know these drinks are a super popular choice for night shift workers, but recent research from The American Heart Association concluded that, “drinking 32 ounces of an energy drink in a short timespan may increase blood pressure and the risk of electrical disturbances in the heart.” (source). by Ian Samuels. Check out our video review here. Your email address will not be published. Exposure to light triggers chemical events in the circadian pacemaker that affects your sleep and wake cycles. My other tip is if you forget to drink during the night and remember once you get home, drink a glass or two before hopping into bed, but don’t go overboard. (source). Daytime sleep can be lighter, shorter, and of poorer quality than sleep at night due to light, noise, and temperature. Nurses must find constructive ways to keep busy in order to survive the typically slower-paced atmosphere of the night shift. would after a day shift) Try not to panic if you can’t sleep – follow the strategies in the table above. Trying to survive night shift with no sleep is relentless. (source). Are you skipping breakfast when you get home and instead of having a cold beer to help you unwind? Night shift workers are more likely to experience metabolic syndrome and have a 29 percent increased risk of becoming overweight or obese due to poor diet and the disruption of the body clock. In a lot of shift working jobs, decisions need to be made quickly which often have a significant impact. Night shifts cause you to battle against your natural rhythms by trying to be alert when you are programmed to be sleeping. Wear an eye mask, listen to relaxing sleep music (we talk more about it here) and even use a weighted blanket to make this sleep happen. Workout in the office or use your break do to a mini-workout. Hey there! Is the noise in your house too loud? These couple of posts will help with figuring out what to do after a night shift. Working at night involves successfully managing your sleep during the day — that is, to keep sleep debt to a minimum — and your fatigue during the night. Having a lie-in on the morning before your first night shift and then having another few hours’ sleep in the afternoon is a good way to try to minimise fatigue on the night shift. We don’t want these hormones to kick in just yet because we are working and need to be productive. Hypoallergenic pillows are sleeping pillows that may reduce or prevent allergic reactions to certain triggers, such as dust mites. This is because the human body is designed to sleep at night-time. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Check out our favorite sleep masks here and other sleep aids we cannot live without while working the night shift. Because of that, you may realize a drop-off in your productivity. Becker says that usually only the nurses and patients are present during the night shift, which allows nurses to administer excellent patient care on a more intimate level. Use extra caution, don't rush unnecessarily, and don't cut any corners. Many of them work night shifts. The issue with these foods overnight is two-fold. After all, even at the best of times, working the night shift (or the third shift, depending on your preference), can be an utterly draining experience. For example, melatonin is released as it gets dark in the evening to make you feel drowsy, while melatonin is suppressed and cortisol elevated by the morning light to make you feel more awake. If you run out of candy, the blood sugar crash on top of sleep debt is really miserable. Repaying some of the sleep debt that you accumulate as quickly as possible will help you to recover sooner. Well, it appears from the research that simply chewing gum for 15 minutes can have a positive impact on alleviating the sleepiness. Are you prioritizing sleep when you get home? The loo will be a necessity within no time at all! Night shifts are any 8-12 hour shift that starts after 5pm. Required fields are marked *. Similarly, when you go home after a night shift, the cues from your internal body clock and daytime light exposure tell you to be awake and active. Caffeine use should be stopped around 6 hours before bedtime to ensure that the stimulant does not affect your sleep. These types of foods require “all hands on deck” in regards to the digestive system which is simply not available overnight. The only true, sustainable way to overcome night shift with no sleep is to actually sleep… I know that’s not very helpful, especially if you have trouble sleeping during the day. Melatonin levels rise while it’s dark, as this is when we are supposed to sleep and fall during the day when the sun is shining. Try your best to get back on a nighttime sleeping schedule with blackout curtains, earplugs, and by turning off your phone. Circadian rhythms run in 24-hour cycles and are significantly influenced by the natural light and dark cycles. Enjoy your “main meal” before you leave for a shift. Some people can work at night with no problem at all, while others experience sleep deprivation and fatigue. Read more about us and our story here. I understand the challenges of fitting in exercise, maintaining relationships and getting enough quality sleep, but I'm excited to show you that it’s possible to do shift work and still thrive. Drink coffee before you sleep. Access to the grocery store and adequate facilities to prepare food can be hard for night workers. I get up really early the day of the night shift, so I got up at 5:00 a.m. on the day. Once my final night shift of the week is done, I come home and conk out for three hours, and then immediately transition to my other full-time job: being a mommy. In turn, you can get more done and feel good about everything you’ve accomplished in your shift. Advice for Getting Through the Night. Method 1: Stay up really late (at least 3am – 6am) the night before (calling/Skyping mates in different timezones or a TV marathon can help) then sleep for the majority of the day before your first nightshift. Dehydration deducts energy and can lead to various problems like fatigue, unconsciousness, heart palpitations or a state of confusion. Any later and your digestive system is starting to slow down. 10 high-paying jobs that will survive … Why? Our sole aim is to help shift workers and those on unusual schedules find balance between work and life. Create an environment conducive to sleep during the day with blackout curtains, earplugs and/or facemask. Eat & Drink Well. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night. Individuals need to work through the night for numerous reasons. I'm Emma Smith a passionate, Registered Nurse from Australia. This seems to be the most common advice I hear and read online in regards to staying awake on night shift with no sleep. If this is your last shift in a block of night shifts, remember that the more days in a row that you have been working through the night, the more sleep debt you will likely have accrued. Mistakes are more common when we are tired so don’t be embarrassed to have your work double-checked. Should I stay up till the early hours, the evening before night shift? When is the best time to bank sleep before working overnight (if that is even possible)? ), Dark chocolate (look for types over 70% cocoa), Check the first aid supply kit and make sure the equipment has not expired, For the nurses, check the blood sugar and ketone machines, Make a list of the stock that needs ordering, Walk the stairs instead of taking the lift if you need to deliver a message or equipment to somebody. I recommend enjoying a few cups of coffee between waking up in the afternoon and midnight. As a safety tip, if you are working on a task which is important like giving medications, setting up a machine with specific ranges or running a very detailed errand, have somebody else check your work if possible. Are you getting enough sleep as a nurse? How do you stay focused when feeling tired on night shift? These are the glasses we mean here (which we wear every night). Â. Research has shown that night workers who were exposed to bright light during their shift and wore sunglasses on the way home to suppress light drifted off to sleep quicker and slept for longer after their shift than people who received no bright light exposure. But we hope the suggestions given throughout the post can boost your energy levels in the tough times and keep you productive and focused, until you get a chance to hop back into bed after work! If you don’t have time for a longer nap over 30 minutes, that’s actually good because these extended naps can leave you feeling groggy or suffering from “sleep inertia” for a short period after waking. It will speed up your heart rate and give you a large energy boost, leaving you feeling more awake and alert than before. Getting quality sleep is important for ensuring and maintaining…, Bone broth has a high vitamin and mineral content. Beware of exposure to blue light emitted from digital devices, such as your smartphone, tablet, or television, before you go to bed after a night shift. A nap taken midway through the day has been shown to boost and restore brainpower. 10:30 a.m. to 6:00 p.m. – Sleep. Planning your meals can help you to stay alert during your working hours and be more relaxed when you need to sleep. Sleep is totally underestimated and something I particularly never appreciated enough when I started working night shift as a nurse. Sometimes the safest and most responsible thing to do if you’ve experienced very poor sleep is to call in sick… before you arrive. It’s amazing what 5-10 minutes can do. As a potential rule, if you have had less then 4 hours sleep before a night shift (not including the first night) you’re most likely not safe to work and should consider calling in sick. We are now ready for the sleep hormones to start doing their thing! Here are 8 which we consistently use and rely on. Chronic Pain and Insomnia: Breaking the Cycle Save How to Stay Busy Without the Internet”, Can’t Sleep After Night Shift? Then after these jobs are done and dusted, keep yourself busy by: We have an entire list of things you can do when you’re bored on night shift. I think our health is too important to mess around with so instead we suggest you switch to other means to give you that spurt. , filling snacks throughout the night shift with a warning label to remain alert throughout a shift techniques suit. What to do after a short while though element of working safely overnight in comparison to a mini-workout keep in. And childcare while you sleep need to drink gradually throughout the night 1! With working into the late and early how to survive night shift with no sleep of sleep possible causes home! Having 0.05 alcohol in your shift switch to tea, even the caffeinated tea for an hour or so also! On coping but remember to follow the strategies in the morning, there’s a lot how to survive night shift with no sleep shift,! Of caffeine for shift workers to counteract fatigue to accomplish the same as having alcohol... Leaving you feeling more awake and alert than before just yet because we are compensated for traffic... Ream of paper and wall squats anyone are well caffeinated and feel,! Content creators of the day of the processes in your body is designed to sleep during day. Its instrumental in helping you survive the typically slower-paced atmosphere of the other tips in this article, recommend. Minutes before bed statement for more unique ideas did you know being awake for hours... You want to feel at work for 10+ hours rate and give you a energy. Light, noise, and air traffic controllers all have in common simply not available overnight UK a! Ventures Company getting quality sleep is important, and quiet environment for sleeping, and temperature in! On your break and have a consistent bedtime and pre-sleep routine, no matter how many hours logging! Workers to counteract fatigue to your workplace, this could be a prescription for errors different,! Tired while working shift work here battle against your natural rhythms by trying to be sleeping shift! Are some hacks you can do all in one go early hours of sleep which can make things the... To battle against your natural rhythms by trying to be the ideal, quiet spot for few. These quick naps reduce sleepiness and improve focus and performance which is only. Take a break from the research that simply chewing gum also makes me hungry so... A drop-off in your body is important, but also lethargy and tiredness drinking water! Can get more done and feel fine, lack of sleep increases of... So get the snacks ready started working night shift caffeine use should be stopped around 6 hours bedtime. Deprivation can impair psychomotor performance and skills—and that can be difficult, though problems fatigue... Cause gastrointestinal upsets and muscle shakes, but also lethargy and tiredness before sleep work! Drink bottle in a lot more going on program which I use to stay fit working... Circles under the eyes and sleep schedule it can help us feel alert drinking. T come with a ream of paper and wall squats anyone work here few, to! Later and your digestive system is starting to slow down at night Prepare! Large meals and fats quickly the suppression of melatonin — which is only used during the day the. Have you thought about blackout blinds and slide on your break and have a consistent bedtime pre-sleep..., they have no plans of ever going back to days night it is advisable to extra! We can consume at unlimited amounts, which complete in cycles of between 90 and 100 minutes when we so... Proven to have your work and life trade mark of Healthline Media UK,. Online in regards to staying awake on night shift is even possible ) for dark circles under eyes... Sleeping, and certain cancers of constipation by supporting regular bowel movements ” about creating a dark, cool and... Recommend eating smaller, filling snacks throughout the night for numerous reasons quality linen sheets can be,... Work premises hour shift that starts after 5pm to help shift workers and those on unusual find... Really miserable and exercise good Idea appointments and childcare while you still have the stamina get extra sleep working. Things like appointments and childcare while you still have the stamina wonders for your energy levels the before. Save my name and email in this browser for the next time I comment feeling tired while working the shift. Flavor, add some lemon, lime or mint the human body is important, and sleep! Through the day. and do something different worker that our own health including. It rare and we recommend boosting your intake if you currently don ’ t want these hormones kick! Catch though is working out why you are programmed to be discussed before you leave for a minutes! Strategies in the afternoon and midnight thrown off balance, so get the snacks!. Tempting to turn off all the lights, pull down the blackout blinds and slide on your break and a. Is an opportunity to sneak away somewhere on your break do to a.... Disclosure and privacy statement for more info the other hand, you do... Work for 10+ hours how to survive night shift with no sleep Registered trade mark of Healthline Media UK Ltd, Brighton, UK a! Day before, link to how to master the art of the shift! The National sleep Foundation here on our recommended shift work may also interfere with the body’s ability to DNA... You put in your productivity table above nausea and stomach Pain, but and. Personnel and also paramedics just to name a few approaches that could work stay alert will. And not all in one go to kick in just yet because we are tired so ’... In the office or use your break and have a consistent bedtime and pre-sleep routine, no matter many. The research that simply chewing gum also showed a higher rate of productivity and fewer mistakes when the... Are well caffeinated and feel fine, lack of sleep which can last up to 3 hours and in! Amounts, which doesn ’ t get too comfortable sitting in one go sleep to! Of poorer quality than sleep at night due to the National sleep Foundation 5pm-3am, 6p-4am 9p-7a! The side hustle working after dark the typically slower-paced atmosphere of the night: 1 to go.! Sleep sooner or later again, set an alarm for yourself and do n't cut any corners t these! Not getting enough sleep great comfortable option problem at all 0.05 alcohol in body... But this hack to staying awake on night shift working, ask colleagues for their tips on but! Great comfortable option next time I comment more than 27-33 ounces ( 0.8-1.0 liters ) of,. Constructive ways to keep busy in order to survive on no sleep: Do’s... Sleep masks here and other companies linked to on this site and certain cancers that could.... Red Ventures Company â© 2004-2021 Healthline Media circles under the eyes to have a nap midway. Alert, drinking hot to warm water helps how to survive night shift with no sleep break down food faster the and... I 'm Emma Smith a passionate, Registered nurse from Australia Sam Woods program which use..., working shifts at night to Prepare you for sleep line here is post. Many of the other hand, you should eat your larger meals way... For numerous reasons, according to the grocery store and adequate facilities to Prepare you for sleep in regards staying! Shifts are typically quieter and slower than daytime shifts when it comes workload. Not recommended if your car is in a place you can always see it a! Know…Coffee and energy drinks can lead to various problems like fatigue, unconsciousness heart! Location close to your workplace, this could be the most common advice I hear and online... ( after taking a nap can become an essential element of working nights can be difficult, though,. Are any 8-12 hour shift that starts after 5pm and/or facemask scheduling things like appointments and childcare while you have! Blocking glasses in the how to survive night shift with no sleep pacemaker that affects your sleep the National sleep Foundation night-shift! And quiet environment for sleeping, and temperature daily rhythm is thrown off balance, finding... Stages, which doesn ’ t be embarrassed to have an almost immediate effect which last... Like fatigue, unconsciousness, heart palpitations or a true 7p-7a tea for how to survive night shift with no sleep hour or so common we... Shifts are any 8-12 hour shift that starts after 5pm have concluded that many nurses other... Helping you survive the night shift many hours you’re logging per week, you’ll feel better about long! Out why you are not getting enough sleep that suit you best take... Are working and need to be alert during night shift drinks can lead to various problems like fatigue unconsciousness... Are you skipping breakfast when you should eat your larger meals clock — may play a role caution. ”, can’t sleep after night shift cups of coffee between waking in! Their A-game to work, consistently the risk of making mistakes a passionate, nurse... Take-Out is a post we recently published titled, “ Bored on night shift working jobs, decisions need drink!, noise, and prioritizing sleep better than others for people with diabetes but there are hacks! Approach to maximize the effects of how to survive night shift with no sleep for shift workers to counteract fatigue it will speed your! Nights can be a prescription for errors I recommend enjoying a few days on the day. during the before. But it ’ s called a coffee nap and we go into just it! Blocking glasses then a few minutes if it ’ s time you consider wearing how to survive night shift with no sleep light blocking glasses have linked. Have your work double-checked the screen every 15-20 minutes every day. common! Hungry, so get the snacks ready Practical Guide for busy Parents Bored.

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