How to survive 12 hour night shift

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How do you survive a 12-hour night shift?

Tips for staying awake and alert during your shift
  1. Nap. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night. …
  2. Eat small portions throughout the shift. …
  3. Keep moving. …
  4. Chat with your co-workers. …
  5. Be careful with your caffeine intake.

When should I sleep for 12-hour night shift?

The day of your shift, try to at least get seven to eight hours of sleep, waking up at least a couple of hours early to get your mind and body ready to tackle the night ahead.

How long does it take for your body to get used to night shift?

It takes about 10 days for the body to adjust to night shift work. However, it is common for night shift workers to revert to daytime routines for a day or two during days off, which tends to make the circadian rhythm unstable. The amount of hours (8-hour versus 12-hour shifts) is also controversial.

How does 12-hour night shift work?

Prepare for your first 12-hour night shift by starting in the days leading up to shift one. Inform those you live with, make healthier food choices, adjust your bedroom for daytime sleep, purchase sleep aids and transition your sleep cycle by staggering your bedtime to become as late as possible.

Is it unhealthy to work a 12-hour shift?

Findings. Shift work and long work hours increase the risk for reduced performance on the job, obesity, injuries, and a wide range of chronic diseases. In addition, fatigue-related errors could harm patients. Fatigued nurses also endanger others during their commute to and from work.

Are 12-hour shifts better than 8?

If you work

Do night shifts shorten your life?

After 22 years, researchers found that the women who worked on rotating night shifts for more than five years were up to 11% more likely to have died early compared to those who never worked these shifts.

How do you survive night shift without sleep?

Trying to survive night shift with no sleep is relentless.
  1. Keep The Lights On During Your Night Shift. I know it’s tempting to turn off all the lights and create a night time atmosphere, but try and resist. …
  2. Stay Away From Pasta and Pizza. …
  3. Chew Gum. …
  4. Nap on Your Break. …
  5. Drink Caffeine… …
  6. Drink Plenty of Ice Cold Water.

What is the best sleep pattern for night shift?

Sleep consistency5 is key for many employees working night shift schedules. If you wake up at 5 pm for your night shift and normally go to sleep at 8 am after getting home from work, then you also should maintain this sleep-wake schedule on your days off.

How do nurses survive the first night shift?

15 survival tips for night shift nurses
  1. Set a schedule. Maintain a consistent schedule for work and sleep. …
  2. Allow time to adjust. …
  3. Eat healthy food. …
  4. Create a sleeping area. …
  5. Monitor your health. …
  6. Wear bright colors. …
  7. Watch your caffeine intake. …
  8. Make friends with your coworkers.

What should I eat after a night shift?

What Should I Eat After Working Night Shift?
  • Oats with blueberries, banana and greek yogurt.
  • Sprouted bread.
  • Apples.
  • Whole-grain toast with banana and peanut butter.
  • Kiwi fruit.
  • Homemade green smoothies.
  • Barley.
  • Tart cherry juice.

How many 12 hour night shifts can I work in a row?

“An employer should give an employee enough breaks to make sure their health and safety isn’t at risk if that work is ‘monotonous’ (eg work on a production line).” Secondly, the law stating that you may not work more than 48 hours a week, which would suggest no more than four 12-hour shifts in a row.

How do I sleep on day night shift?

Stick to a regular sleep-wake schedule as much as you can. Ask your family to limit phone calls and visitors during your sleep hours. Use blackout blinds or heavy curtains to block sunlight when you sleep during the day. “Sunlight is a potent stimulator of the circadian rhythm,” Fleming says.

How can I be a healthy night shift worker?

How to Work the Night Shift: Tips for Staying Healthy and Productive
  1. Set a Sleep Schedule. …
  2. Consume Caffeine in Moderation. …
  3. Eat Healthy Foods. …
  4. Stay Hydrated. …
  5. Schedule Nights Shifts Close Together. …
  6. Create a Routine. …
  7. Avoid Alcohol. …
  8. Use Free Time Wisely.

How do you sleep after a night shift?

11 Ways To Get Better Sleep After A Night Shift
  1. Avoid caffeine. …
  2. Eliminate light from your bedroom. …
  3. Get lots of light during your working hours. …
  4. Minimise light exposure before bed. …
  5. Leave your work at work. …
  6. Exercise daily, but not before bed. …
  7. Don’t smoke for a few hours before bed. …
  8. Have a pre-sleep routine.