View Full Version : Working Third Shift
07-23-2009, 06:46 AM
I just started working third shift solidly a month ago and I was wondering if anyone out there had any tips on remaining healthy with this lifestyle. I work either from 10:00-6:30 or 11:00-7:30. I lay down when I get home and am usually sleep from 9:00-5:00 varying an hour or two at either end. I don't have any family in this area so seeing them won't be a concern. I use a fan for white noise and take melatonin to help myself get tired (I am hoping to stop taking this after a few months once I have adjusted to this sleep cycle). I eat regularly up until about 3 or 4 in the morning and try to eat very light until bed after that. I have yet to include exercise but I plan to work out when I get up or in the middle of the night on my nights off. Is there anything else that I should be watching for? Any advice would be appriciated :) Oh and I am 100% raw to help stay healthy while working such odd shifts and of course for many other reasons.
07-24-2009, 05:16 AM
Tips For Shift or Night Time Workers
The home must provide a quiet environment, allowing the worker to have as much uninterrupted sleep as possible. This daytime sleep period is not a nap but the replacement of fundamental nighttime sleep.
The following are healthcare tips for the worker who must turn his nights into days.
Take an hour or so to relax after work, whether it is day or nighttime. Relaxing music or a warm bath will help.
Eat meals at the same time each day seven days a week. This schedule helps maintain the body's clock.
Eat high protein foods (vegetables, peanut butter on crackers, fruit, etc) to keep you alert. If you simply must eat some sweets, which tend to make you sleepy, do so at the END of your shift.
Avoid drinking alcoholic beverages before bedtime. Although the sedative effect helps you fall asleep, it tends to wear off in 2 - 3 hours and causes disturbed sleep in the latter half of the night.
Avoid coffee, tea, colas, all other caffeine drinks, which interfere with sleep. On a coffee break, drink orange juice (protein) and walk around. Physical activity promotes wakefulness.
Avoid going to bed on an empty stomach.
Keep the temperature in your bedroom cool, not cold, (64 to 66 degrees)
Darken bedroom or wear comfortable eyeshades. Eyes are sensitive to light even when the lids are closed, preventing you from falling asleep or getting consolidated sleep.
Block out daytime noises, which can disturb deep restful sleep. Use comfortable sponge ear plugs or "white noise" electrical devices such as fans, air conditioners, or a quiet tape.
Exercise at least every other day AFTER sleep. Daytime sleepers should avoid early morning exercise, which can promote wakefulness during the day.
Always change shifts ahead and not backward. Rotate from mornings to afternoon to night and not in the reverse manner. It helps your body to cope up with the shift pattern.
Have a good sleep in the day by setting up proper condition for sleep. Darken your room and put your mobile on a silent mode for an undisturbed sleep. Also, tell your friends and family how important is that few hours of sleep for you.
Plan the time you take your meals carefully. Eat lightly throughout the night shift and take a moderate breakfast to prevent hunger while sleeping and get uninterrupted sleep and digestive discomfort.
Avoid heavy meals after midnight because they make you feel drowsy.
07-24-2009, 06:19 AM
Thanks sport. I googled working third shift but some of the information in your post wasn't covered by my search.
07-24-2009, 05:29 PM
Try to not rely too much on taking melatonin. I have read that if you take it for too long it will cause your body to produce less. You may want to try using a natural herb like camamille or valarian. Also keep the lights low in the morning before you go to bed to not stimulate the seratonin and then when you get up make sure there is plenty of light and you are active.
07-25-2009, 01:50 AM
Trust your Body and Back it up with an Alarm Clock. I have worked Graveyard before and it was rough but now I think I could handle it. I'm sleep watching TV and I wake up around 11pm and up all Am. I think I'm going to hit the gym when I can't sleep. Hope it works out for you, is this going to be a permanent position?
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