Almost every worker will tell you how tough it is to keep productivity levels high at work. However, the struggle is doubled when you work nights. Thankfully, there are a few techniques that can help you survive and thrive in your field, even when working those late hours. The Challenges of Long Hours in the Evening The regular nine-to-five shift is the norm across many industries, especially in the corporate world. However, there are a few outliers, such as the hospitality and manufacturing sectors. Health care, security, and firefighting departments also need hands on deck at all times in emergencies, which requires plenty of alertness. There are several benefits, like less competition between workers and extra pay. However, it takes some work to get used to it as you have to adjust your body clock. The night shift can spark plenty of employee turnover since most people can’t sacrifice their daytime hours. Those who decide to take on the night shift find themselves at a crossroads. The hours may seem much longer despite being the same eight hours that workers typically work. It can be hard to keep energy levels up or stay awake. Most Effective Night Shift Tips Dealing with a night shift schedule requires several adjustments, including your sleep schedule, caffeine intake, physical activities and so much more. Here are tried-and-true strategies to help you out. Have a Routine Before the Shift Good sleep should be the highest priority in your pre-work routine. It’s much easier to stay alert and concentrate on your tasks on the job when you’ve had enough shut-eye. Unfortunately, over one-third of Americans sleep less than seven hours. Heading to bed in the middle of the day can also seem foreign to your body. Thus, the first step is to have a consistent schedule. For example, people in health care may have to start their eight hours of work at 7 p.m. or so. Others might deal with extended hours, bringing the total closer to 12. Thus, the ideal night-shift nurse sleep schedule will start at 9 a.m. if you want to achieve eight hours and an extra two hours to prep and commute. The leeway can also be used as additional time to sleep ahead of those longer work times. If it’s your first time heading into the shift, give your body a week to gradually acclimate to the new sleep schedule. Complete and total sleep deprivation can be too exhausting for your body. Be mindful of your sleeping quarters during the adjustment period. Blackout curtains are ideal for completely darkening the room and tricking your body into thinking it’s nighttime. You should put your phone in silent mode to avoid calls that may disrupt your sleep. You can also experiment with other sleeping aids. For example, some people find aromatherapy relaxing, easing them into slumber during the daytime. White noise machines can also provide the best background sound as you fall asleep. After a long sleep, you should feel recharged. Awaken your senses by preparing a well-balanced dinner before your shift, and incorporate fruits and vegetables into your meals to get your nutrition fix. Afterward, wear your clothing of choice and head out to conquer the night shift. Design a Post-Work Ritual Now that you know how to prepare for a 12-hour night shift, it’s time to move on to winding down. Ideally, the routine gives you something to look forward to, such as having a shower to feel clean. You can also move your skincare routine to this time. Try to give yourself a bit of leisure after work. Some use this time to watch shows, listen to music, or play video games. Social media is also a good outlet for entertainment. Just remember to use it in moderation to avoid doomscrolling. Exercise Caution Around Caffeine Caffeine is a helpful tool to keep your energy levels as high as possible. A cup of your favorite coffee or tea just before work can help you energize throughout the day. However, it’s best to avoid the temptation of getting a second or third drink in the middle of the shift. Too much caffeine will result in quite a crash afterward. It’s also best to schedule your intake. Prolonged caffeine ingestion can disrupt the circadian rhythm, disrupting your sleep routine. Meanwhile, short exposure boosts sleep fragmentation, increasing your awakenings while sleeping and ruining the quality of your shut-eye. Once a week is a good rule of thumb to follow. Seek Support From People One thing most people forget to realize when moving into the night shift is that everyone else still maintains their day routines. Your family and friends will likely have lunch, run errands, and do their own jobs when you’re asleep. When you’re awake and working, they’ll likely be sleeping. Human interaction is essential to enduring the night shift. Try to find overlaps and make time to catch up. You can invite a friend over for dinner before you head to work or chat on the phone while you’re home. You can also turn to your fellow employees going through the night shift. Camaraderie helps to overcome a challenge. Get to know these people, and build strong working relationships. The bond can even help you increase energy levels and boost productivity. Maintain Physical Activity Night shift workers have limited time and energy. However, it’s still important to maintain some form of physical movement. Exercise may lessen the likelihood of disorders like depression, cardiovascular conditions, and metabolic diseases in chronic shift workers. Try to find breaks to just take a walk. Aside from getting fresh air, you can move your muscles and wake yourself up. If you’re already a veteran for the evening hours, you may even consider heading to the gym right after work. Move Your Responsibilities Keeping productivity levels high throughout the shift can take time and practice. However, one hack you can try is intentionally scheduling the most important responsibilities at the beginning of your shift. After all, you will likely have more energy at the start. Once you’ve completed the bulk of the most important work, the next goal is to stretch out your energy throughout the rest of the hours and stay awake. You can try to space out your duties and give yourself breaks when you’re faltering. Keep the Same Schedule on Off Days It's important to maintain your current schedule to get your body used to the night shift. This solution is best for working full time, allowing you to fully adjust your body clock and move your most productive times to match your work schedule. If you have obligations during your off days that need to be done during the daytime, try to reschedule. You can also proceed and readjust afterward with some intentionally planned naps. Minimize deviating and the changes in your productivity should follow suit. Manage Your Mindset and Stress Night shift workers can experience stress throughout the adjustment period. Unfortunately, this pressure can alter the immune system and make you more vulnerable to illnesses. It can also build a negative mindset toward your schedule. Make sure to have stress management techniques under your belt. Meditation is a good way to come to terms with your thoughts, while breathing exercises can assist you in calming down systemic turmoil. Activities like journaling and yoga can also improve your mood. Thrive With an Unconventional Schedule Having a night shift schedule is a challenge worth conquering. You get to be present for the people who need aid and assistance, and it brings fulfillment to your long-term career development. You just have to adapt to the circumstances to reap the rewards. Almost every worker will tell you how tough it is to keep productivity levels high at work. However, the struggle is doubled when you work nights. Thankfully, there are a few techniques that can help you survive and thrive in your field, even when working those late hours. The Challenges of Long Hours in the Evening The regular nine-to-five shift is the norm across many industries, especially in the corporate world. However, there are a few outliers, such as the hospitality and manufacturing sectors. Health care, security, and firefighting departments also need hands on deck at all times in emergencies, which requires plenty of alertness. There are several benefits, like less competition between workers and extra pay. However, it takes some work to get used to it as you have to adjust your body clock. The night shift can spark plenty of employee turnover since most people can’t sacrifice their daytime hours. spark plenty of employee turnover Those who decide to take on the night shift find themselves at a crossroads. The hours may seem much longer despite being the same eight hours that workers typically work. It can be hard to keep energy levels up or stay awake. Most Effective Night Shift Tips Most Effective Night Shift Tips Dealing with a night shift schedule requires several adjustments, including your sleep schedule, caffeine intake, physical activities and so much more. Here are tried-and-true strategies to help you out. Have a Routine Before the Shift Have a Routine Before the Shift Good sleep should be the highest priority in your pre-work routine. It’s much easier to stay alert and concentrate on your tasks on the job when you’ve had enough shut-eye. Unfortunately, over one-third of Americans sleep less than seven hours. Heading to bed in the middle of the day can also seem foreign to your body. over one-third of Americans Thus, the first step is to have a consistent schedule. For example, people in health care may have to start their eight hours of work at 7 p.m. or so. Others might deal with extended hours, bringing the total closer to 12. Thus, the ideal night-shift nurse sleep schedule will start at 9 a.m. if you want to achieve eight hours and an extra two hours to prep and commute. The leeway can also be used as additional time to sleep ahead of those longer work times. If it’s your first time heading into the shift, give your body a week to gradually acclimate to the new sleep schedule. Complete and total sleep deprivation can be too exhausting for your body. Be mindful of your sleeping quarters during the adjustment period. Blackout curtains are ideal for completely darkening the room and tricking your body into thinking it’s nighttime. You should put your phone in silent mode to avoid calls that may disrupt your sleep. You can also experiment with other sleeping aids. For example, some people find aromatherapy relaxing, easing them into slumber during the daytime. White noise machines can also provide the best background sound as you fall asleep. After a long sleep, you should feel recharged. Awaken your senses by preparing a well-balanced dinner before your shift, and incorporate fruits and vegetables into your meals to get your nutrition fix. Afterward, wear your clothing of choice and head out to conquer the night shift. Design a Post-Work Ritual Now that you know how to prepare for a 12-hour night shift, it’s time to move on to winding down. Ideally, the routine gives you something to look forward to, such as having a shower to feel clean. You can also move your skincare routine to this time. Try to give yourself a bit of leisure after work. Some use this time to watch shows, listen to music, or play video games. Social media is also a good outlet for entertainment. Just remember to use it in moderation to avoid doomscrolling. Exercise Caution Around Caffeine Exercise Caution Around Caffeine Caffeine is a helpful tool to keep your energy levels as high as possible. A cup of your favorite coffee or tea just before work can help you energize throughout the day. However, it’s best to avoid the temptation of getting a second or third drink in the middle of the shift. Too much caffeine will result in quite a crash afterward. It’s also best to schedule your intake. Prolonged caffeine ingestion can disrupt the circadian rhythm , disrupting your sleep routine. Meanwhile, short exposure boosts sleep fragmentation, increasing your awakenings while sleeping and ruining the quality of your shut-eye. Once a week is a good rule of thumb to follow. can disrupt the circadian rhythm Seek Support From People Seek Support From People One thing most people forget to realize when moving into the night shift is that everyone else still maintains their day routines. Your family and friends will likely have lunch, run errands, and do their own jobs when you’re asleep. When you’re awake and working, they’ll likely be sleeping. Human interaction is essential to enduring the night shift. Try to find overlaps and make time to catch up. You can invite a friend over for dinner before you head to work or chat on the phone while you’re home. You can also turn to your fellow employees going through the night shift. Camaraderie helps to overcome a challenge. Get to know these people, and build strong working relationships. The bond can even help you increase energy levels and boost productivity. Maintain Physical Activity Maintain Physical Activity Night shift workers have limited time and energy. However, it’s still important to maintain some form of physical movement. Exercise may lessen the likelihood of disorders like depression, cardiovascular conditions, and metabolic diseases in chronic shift workers. may lessen the likelihood of disorders Try to find breaks to just take a walk. Aside from getting fresh air, you can move your muscles and wake yourself up. If you’re already a veteran for the evening hours, you may even consider heading to the gym right after work. Move Your Responsibilities Move Your Responsibilities Keeping productivity levels high throughout the shift can take time and practice. However, one hack you can try is intentionally scheduling the most important responsibilities at the beginning of your shift. After all, you will likely have more energy at the start. Once you’ve completed the bulk of the most important work, the next goal is to stretch out your energy throughout the rest of the hours and stay awake. You can try to space out your duties and give yourself breaks when you’re faltering. Keep the Same Schedule on Off Days Keep the Same Schedule on Off Days It's important to maintain your current schedule to get your body used to the night shift. This solution is best for working full time, allowing you to fully adjust your body clock and move your most productive times to match your work schedule. If you have obligations during your off days that need to be done during the daytime, try to reschedule. You can also proceed and readjust afterward with some intentionally planned naps. Minimize deviating and the changes in your productivity should follow suit. Manage Your Mindset and Stress Manage Your Mindset and Stress Night shift workers can experience stress throughout the adjustment period. Unfortunately, this pressure can alter the immune system and make you more vulnerable to illnesses. It can also build a negative mindset toward your schedule. can alter the immune system Make sure to have stress management techniques under your belt. Meditation is a good way to come to terms with your thoughts, while breathing exercises can assist you in calming down systemic turmoil. Activities like journaling and yoga can also improve your mood. Thrive With an Unconventional Schedule Thrive With an Unconventional Schedule Having a night shift schedule is a challenge worth conquering. You get to be present for the people who need aid and assistance, and it brings fulfillment to your long-term career development. You just have to adapt to the circumstances to reap the rewards.

The is an opinion piece based on the author’s POV and does not necessarily reflect the views of HackerNoon.

Elevate Your Night Shift Productivity Levels: 8 Strategies for Thriving - Not Just Surviving

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