Most people can cope with up to a 2-3 hour shift in their sleep-wake cycle. If you have a few days before you start night shifts, gradually taper your sleep and wake times towards the new schedule, for example, by rising 2 hours later each day and going to bed 2 hours later.

What is the best night shift routine?

Tips For Night Shift WorkersTake an hour or so to relax after work, whether it is day or nighttime. Eat meals at the same time each day seven days a week. Eat high protein foods (vegetables, peanut butter on crackers, fruit, etc) to keep you alert. Avoid drinking alcoholic beverages before bedtime.More items

How do I schedule myself for night shift?

Tips for Better SleepPick a time that you want to go to sleep, and then sleep as much as you can.When you get up, stay up. Dont allow yourself to go back and sleep more.Go to work or do whatever you have to do until your next scheduled bedtime. Then go to bed at that time.Sleep as long as you can.15 Nov 2019

What should I drink on a night shift?

Drink plenty of water to prevent dehydration. Water can help you to stay alert and not feel so tired during your shift. Avoid drinking sugary soft drinks and alcohol before, during, and after work. Unsweetened herbal tea and low sodium 100% vegetable and fruit juices are other nutritious beverages that you can drink.

What should I eat on a night shift?

Having more water-based foods like watermelon, strawberries, rock melon, cucumbers and zucchini is great.” “Incorporating more healthy fats and protein into the diet helps them [night shift workers] feel fuller for longer so that theyre not getting those cravings.

How can I lose weight working 12 hours of night shifts?

Here are a few tips that can help you lose weight while working shifts.Plan your overnight snacks. A must-do tip for shift workers is meal planning and timing of meals. Pack, dont buy. Try to stick to schedule. Work it out. Sleep in the dark.Jan 26, 2016