Work at night is hardly beneficial for the body. However, life often develops in such a way that it is necessary to put up with these circumstances. All you need to do is adjust to working the night shift.
It is necessary
- - alarm;
- - Sleep mask;
- - earplugs.
Instructions
Step 1
Learn to divide your daily sleep into multiple cycles. If you return from your shift and sleep until the evening, you will gradually notice that life seems to pass you by. You will not be able to handle homework and you will not be able to pay attention to loved ones. That is why it is worth sleeping for 4-5 hours after work, and then another 2-3 hours just before the night shift. In this case, you will have free active daytime, which you will devote to household affairs, health, loved ones. At first, it will not be easy to get used to fractional sleep. Set the alarm clock and try to get up strictly on the call, and gradually the body will get used to this rhythm. Even if it's sunny and noisy outside, create the illusion of night in your bedroom. Close the curtains tightly, ask your family to be quiet, turn off your phone. As a last resort, use a sleep mask and earplugs.
Step 2
If you do not work every night, try to gradually shift your routine on other days. It is not necessary to go to bed in the morning, but try to get up later and engage in active activities late at night. If you read or watch TV a few hours before bedtime, you risk falling asleep quickly. Go to the late-night supermarket for groceries, sign up for an evening workout at the gym, and clean up. In most cases, you will also save total time by avoiding crush and traffic jams. Your goal is to train your body to be active at a later time.
Step 3
Organize your night shift work properly. If it's monotonous enough, try to take small breaks every 5 minutes, during which you drink room temperature water and warm up. Try to complete all the most difficult tasks in the first half of the shift, as your performance will probably decrease towards the morning. Snack on protein and complex carbohydrates every three hours. If your job allows, set aside 15-20 minutes of sleep during your shift. Try to completely relax and disconnect. If you do everything right, this short nap will greatly help you regain your strength.
