Your work schedule changed but your body didn’t?
Try these suggestions for peak performance on the graveyard shift:
- Stick to a routine. Keep regular hours for sleep and meals.
- Limit caffeine intake. Caffeine can disrupt sleep and energy patterns.
- Eat light at night. Rich, high-calorie foods require energy to digest and can make you drowsy.
- Work it out. 30 minutes of exercise one to two hours before your shift, can improve stamina for the night.
- Rest and relax before you go to work. A nap can refresh you (15–60 minutes maximum).
- Make the most of your breaks. Energize with a brisk walk, a few push-ups or a light, high-protein snack.
- Turn up the lights! Studies suggest you may adjust better to regular night work if the lighting in your work area closely simulates daylight conditions.
Talk to your EAP provider at FIRSTCALL if you often feel exhausted or suspect a sleep disorder is preventing you from getting quality rest.