If you live with someone else, who works conventional hours, ask them to make the house/apartment as dark as possible for when you arrive home. The rest of the article is written for shift workers themselves. Heart disease and stroke are other possible side effects from too much work per week. The energy and resources that have to go to your stomach to try and digest the food, is energy and resources diverted away from the rest of your body that would otherwise go to repairing, detoxing, revitalising and rebalancing. Caffeine is an excellent tool to help people stay alert, and a large number of people incorporate caffeinated drinks into their routine, usually in the form of coffee or tea. What is the Healthiest Shift Work Schedule For Your Age Group? // Listen for form submitted message * More on Transcending (complimentary chapter from my book provided here) ** A Basic, Introductory meditation practice you can do right away, S = SLEEP BEFORE eating food (main meal) not after, H = Avoid HEAVY FOOD during your night shift 10pm-6am where possible, I = Vary ILLUMINATION to promote sleep (decrease light exposure at end of shift), F = FAST occasionally e.g. When it comes to getting a good nights sleep (or in your case a good days sleep) its crucial to appreciate that our bodies sleep:wake cycle is almost entirely dependent on the cycles of light and dark, i.e. Working less than 25 hours impacts cognition and mental health, but working more than 25 hours impacts the sleep cycle and causes physical problems. I have simply used one finishing at around 5am for this example. Shift Schedules: Everything You Need to Know as a Supervisor However, experts need to conduct more research to know the exact impact of long hours on certain age groups. A typical schedule involving four teams works as follows: Two days shifts. This is an accessible template. What is Shift Work? Types of Shifts, Jobs and Pros and Cons This strategy helps people slowly acclimatize to working night shifts and reduces the impact on the circadian rhythm and helps build a routine. Some people say that if one does a regular nightshift, it is actually better to keep the same pattern even on the days off, as it takes too big a toll trying to swap back and forth. Studies have found that shift workers can increase alertness with small doses of caffeine, but more frequently, can increase alertness and reduce the number of accidental naps. In turn, you can then offer resources and make changes to shift schedules or processes to improve the work environment for them.

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