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If you work the night shift, often called third shift, your days and nights are completely flipped. It’s a unique schedule that has its own perks, like the potential for higher pay and a quieter work environment.
People across a variety of industries, including those in transportation, may work overnight. Schneider, for example, has a variety of third-shift job opportunities available in areas such as customer service, operations, fleet maintenance support and more.
Overnight shifts can be challenging to get used to, so it’s especially important to be mindful of your wellness. Here are a few tips on how to work night shift and stay healthy to help your body adapt and support your overall well-being.
How to stay healthy working night shift
1. Take time to adjust.
When you start working overnight, you have to get used to sleeping when it’s light outside and being awake when it’s dark.
Allow your mind and body to adjust to the different work hours. You can do this by:
- Allowing yourself to have extra down time.
- Getting more sleep than you usually would.
- Eating healthy foods.
- Drinking lots of water.
2. Maintain a routine.
A top night shift tip is to stay on a consistent schedule of sleeping and doing other activities. Sticking to a regular routine, even on your days off, will help you stay happy and healthy.
Below is an example of a daily routine for nightshift workers, which you can adjust to fit your lifestyle and needs.
- 11 p.m.-7 a.m. – Work your shift.
- 7 a.m.-8 a.m. – Head home and get ready for bed.
- 8 a.m.-4 p.m. – Sleep.
- 4 p.m.-5 p.m. – Wake up and eat a small meal.
- 5 p.m.-8:30 p.m. – Do household chores, run errands, cook a meal, enjoy time with family, have free time, etc.
- 8:30 p.m.-9:30 p.m. – Eat a meal.
- 9:30 p.m.-11 p.m. – Get ready and go to work.
3. Practice self-care.
Irregular work hours can take a toll on your energy levels and overall health without the support of healthy habits. Incorporating self-care practices can help reduce stress, boost energy and promote a more balanced lifestyle.
Ideas involving self-care for night shift workers include:
- Doing yoga.
- Meditating.
- Exercising.
- Journaling.
- Reading.
- Getting fresh air.
4. Get enough uninterrupted sleep.
It’s recommended all adults sleep at least seven hours daily. This rule of thumb applies to people working overnight shifts, too.
Getting enough sleep boosts both physical and mental health, which will also benefit your performance while on the job. Try practicing the following measures to get the recommended amount of uninterrupted sleep:
- Go to sleep at the same time every day.
- Limit your caffeine intake before bed.
- Invest in a good set of blackout curtains.
- Stay off electronic devices right before bed.
- Put your phone on silent.
5. Maintain a healthy diet.
With a unique work schedule, night shift workers may not eat the typical breakfast, lunch and dinner that most people do, and that’s OK! There are still plenty of ways to maintain a healthy diet.
Another night shift tip is to save money and time by packing food ahead of time. Some healthy food for night shift workers includes:
- Fruit.
- Raw vegetables.
- Trail mix.
- Protein bars.
- Yogurt.
- Salads.
- Hard-boiled eggs.
- Lunch meat sandwiches.
You could also consider eating smaller, more frequent meals throughout the day instead of having only three standard meals. Whatever works for you, take the time to make healthy choices.
6. Stay active.
Staying fit with a desk job, especially on third shift, may feel like a challenge. But it’s important to take care of your physical and mental health by exercising regularly. This could mean going for a walk after your shift or hitting the gym before work.
Figure out a workout routine that suits you and stick with it. Your body and brain will thank you.
