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How to get ready for the night shift

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People often associate night work with isolation or going against the grain.

Think again! The night shift can turn out to work just as well for you as a day or evening shift. A few life hacks and you’re good to go.

Read on for our best advice on sleep, routine, and staying in shape for work and play.

In this article :

  • What is a night shift?
  • What are the benefits of a night shift?
  • How do you adjust your sleep schedule for the night shift?
  • What’s the best kind of diet for working the night shift?
  • Which activities are most effective to prioritize on the night shift?
  • What’s a night shift like at Roy.?

What is a night shift?

A night shift starts at night and ends early in the morning. Working hours may vary by company, but night work usually takes place between 10 p.m. and 6 a.m.

What are the benefits of a night shift?

What are the benefits of a night shift?

1. Easier to find a job

Night work is not the most popular shift. Less competition makes it easier to get a permanent job or position compared to a day one.

2. Free time during the day

Working at night means you’re free in the daytime! Of course, you will have to sleep for part of that time, but you can still enjoy afternoons or evenings to spend time with your family, walk your dog, do your favourite things...

3. Quiet work environment

Workspaces are empty at night, allowing you to perform your duties calmly and quietly. It’s easier than trying to concentrate in a hectic environment.

4. No traffic

No more traffic jams on the way to work! Roads are often deserted at night, saving you time on the road. You can use the extra time to have dinner with your family, relax or take a nap before going to work.

How do you adjust your sleep schedule for the night shift?

There are a few ways you can adjust to this particular schedule. We care about our employees’ life balance, so we offer the following tips for optimum sleep for night shift workers.

1. Make sure you get enough hours of sleep

It may sound obvious, but getting enough hours of sleep allows you to be well-rested when you get up. Plan your sleep schedule based on the amount of sleep you need. Getting enough rest helps you perform better and have more energy at work, making your night shifts much more enjoyable.

2. Sleeping in the dark

Making your bedroom as dark as possible is a simple yet effective way to fall asleep faster. The soothing darkness helps you sleep better. On the other hand, if you need to wake up, light will stimulate you.

💡Top tip : Get a good sleep mask to block out daylight.

3. Sleep in peace and quiet

A calm, peaceful environment is more restful. Your sleep will be much improved. Be careful to protect yourself from noise, such as from your phone or exterior noise.

💡Top tip : Inform others of your sleep schedule and ask that they respect it.

4. Naps

Taking short naps and breaks can help you stay alert on the night shift. Just a 10-minute rest can be sufficiently re-motivating.

Takeaway tips :

  • Get enough sleep
  • Sleep in the dark
  • Do not disturb! – Maintain a quiet sleep environment
  • Take an energy nap

What’s the best kind of diet for working the night shift?

Eating right is a key part of helping you adapt to night work. Check out our simple, everyday tips.

1. Eat right

You don’t have to give up McDonald’s for good, but a balanced diet will help your sleep cycle adjust and maintain your overall energy levels.

💡Top tip : We recommend eating your heartiest meal of the day when you wake up.

2. Drink lots of water

It is important to stay hydrated during your night shift. So it’s best to avoid alcohol the day before your night shift, tempting though that ice-cold beer may be!

3. Limit coffee and energy drinks

Avoid caffeinated beverages before you sleep! They contain substances that keep us awake, so limit your consumption toward the end of your night shift.

Takeaway tips :

  • Eat a healthy diet
  • Drink plenty of water
  • Limit coffee and energy drinks

Key activities to help you perform on the night shift

1. Prioritize your well-being

It’s important to take care of yourself. Keep up with your social activities, and spend time with family, children, and friends. Make room for relaxation in your life.

2. Sports

While watching the playoffs of your favourite sport is fun, actually doing some sports can help your body readjust to your new rhythm.

💡Top tip : We recommend 20 minutes of exercise a day, before going to work.

3. Avoid screens

Experts recommend avoiding screen time (especially your phone) 30 minutes before sleep.

Takeaway tips :

  • Prioritize your well-being
  • Get active
  • Avoid screens

What’s a night shift like at Services Roy.?

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