While most of us are sleeping, there’s a special group of folks just getting to work for the graveyard shift. Some people discover they really like it once they get used to it. While there are challenges, there are some benefits to having a non-traditional schedule. The most important thing is to listen to your body, especially in the beginning when you’re transitioning to your night shift routine.

. Some people discover they really like it once they get used to it. While there are challenges, there are some benefits to having a non-traditional schedule. The most important thing is to listen to your body, especially in the beginning when you’re transitioning to your night shift routine.

It’s more than just flipping your schedule from day to night. It means you have to re-think the way you spend your waking hours.  Here are some tips for making the overnight shift work:

Listen to your body When you’re tired, you should rest. If you’re wide awake when you get home, then stay awake for a bit, have breakfast, and wind down. You won’t be able to be your best at work if you don’t rest when your body needs it.

Get a sleep mask and some earplugs Your body is programmed to be awake in daylight and asleep in the dark. Make your bedroom as dark as possible and get a sleep mask to shut out the light. Since most places are busier and noisier during the day, earplugs will help you fall asleep more easily.

It may take a month or more to make the adjustment
Accept that the first month is going to be tough. Give yourself the time you need to change your sleep patterns by letting your body sleep until it’s rested.  Don’t set an alarm if you can help it, wake when you’re ready and don’t set up a lot of daytime appointments or activities while you’re making this change.

Stick with a routine Once you figure out what works best for you, stick with it. Go to bed at the same time, wake up around the same time, and eat when you get home from your shift. Try to get a minimum of seven hours of sleep.

Exercise
Be sure to be active during your waking hours so you will be tired enough to sleep later. You might consider having a “morning workout” when you get home, or hitting the gym before your shift begins.

Keep your bedroom cooler than usual to encourage deeper sleep.  Part of why sleeping in a cold room is better is how it initiates rest. The ideal sleeping temperature falls anywhere between 60 and 67 degrees Fahrenheit, and as you sleep your body temperature lowers naturally. 

Limit the caffeine

…especially in the second half of your shift. You may feel like you need a pick-me-up around 3 AM, but don’t reach for the coffee. It takes about 30-45 minutes to feel the full effect of caffeine and it can last up to 6 hours. This can adversely affect your quality of sleep once you get home.

Don’t eat sweets and unhealthy snacks You need to eat a healthy “lunch” between 3 and 5 AM. It’s easy to reach for the chocolate and pastries, especially if it’s slow and you’re bored, but that kind of food will give you a sugar rush, and then you’ll crash and feel more tired and sluggish.
Pack a healthy lunch

complete with protein, nuts, fruits, and vegetables.  It helps to eat small, healthy snacks throughout the night to keep you going. Changing your sleep patterns can affect your digestive system, making it harder to digest a large meal.

Wear sunglasses on the way home

Exposure to light will make your body feel like it’s time to wake up. You don’t want to stimulate your brain, so keep the lights low at home and get right to bed if that’s your routine.

Drink plenty of water

to stay hydrated throughout the night. Carry a water bottle with you to help stay energized and manage your appetite. It will also help you stay away from the coffee when you’re feeling thirsty or tired. Your brain is 70% water and there is a strong link between being hydrated and your cognitive performance (according to dietitian Meridan Zerner).

Make sure your family and friends understand your schedule

Just because you’re home during the day, you are not going to be available for lunch dates, babysitting, or anything else. You need to sleep. That doesn’t mean you can’t enjoy some daytime fun on your days off, but don’t let it disrupt your routine.

Don’t rely on alcohol to help you sleep

You will feel drowsy at first, but as the alcohol metabolizes, it turns to sugar and will disrupt your quality of sleep.

Get up and walk around often during your shift

Not only will you get a little exercise, but you’ll get your blood flowing and you’ll feel more alert. It may also help you fall asleep more easily when you get home if you can tire yourself out a bit.

If nothing is working and you’re simply not sleeping, it’s time to see a doctor. You may have an underlying condition that can be treated so you can get the rest your body needs.