How to survive 12 hour night shifts

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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.

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 long should you sleep before a night shift?

It is a good idea to take a nap just before reporting for a night shift. This makes you more alert on the job. A nap of about 90 minutes seems to be best. Naps during work hours may also help you stay awake and alert.

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

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 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.

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 I balance my night shift life?

Try our 12 tips.
  1. Cluster night shifts together.
  2. Cluster night shifts together. It’s helpful to cluster your shifts together and stick to a night work sleep schedule even on your off days. …
  3. Stick to a routine. …
  4. Get your household on board. …
  5. Practice good sleep hygiene. …
  6. Prioritize sleep. …
  7. Eat healthy. …
  8. Stay hydrated.

How do I recover from night shift?

Life hacks: How to cope with night shifts
  1. Manage sleep patterns. Some people can work at night without issue, while others experience sleep deprivation and fatigue. …
  2. Control light exposure. …
  3. Monitor diet. …
  4. Take a nap. …
  5. Use caffeine wisely.

What does night shift do to your body?

Night shift work disrupts the body’s circadian rhythms, or

How do night shift nurses sleep?

5 Ways to Increase Your Rest as a Night Shift Nurse
  1. Create an environment conducive to restful sleep. …
  2. Use caffeinated products wisely. …
  3. During your shift, take advantage of scheduled breaks. …
  4. Maintain good nutrition and consistent hydration. …
  5. Be careful about your sleep schedule on your days off.

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.

Why do night shifts make me feel sick?

This is the time when the natural body clock is at its lowest between 3am and 6 am. Night workers can feel cold, shaky, nauseous, sleepy and drowsy at this time. This is a normal reaction as the body is programmed to be less active at this time. It can be difficult to stay awake especially if work demands are low.

Can working night shift affect your health?

Night shift work disrupts the body’s circadian rhythms, or

How do 3 12 hour shifts work?

A 12 hour rotating shift might work like this. For three days you work 12 hours during the day, have two days off; work 12 hours on nights for 4 days, have 3 days off; work 12 hours on days for 3 days etc.