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Working night shifts and long hours have been related to a number of health issues, as per the National Sleep Foundation. Some of the most common health issues include an increased risk of metabolic problems, obesity, gastrointestinal difficulties, certain cancers, and heart diseases.
Night shift work can also sometimes interfere with the body`s ability to fix DNA damage that is caused due to normal cellular processes. The suppression of melatonin —the hormone which helps in regulating the internal body clock — may also play a role.
Some individuals are required to work through the night for many reasons. Coming up with different ways to cope up with such a hectic schedule can be the difference between living a healthy existence and being subjected to many health as well as safety risks that are higher during night shifts. Here are some of the tips that people working in night shifts can follow so that they don’t lose sleep.
One of the most crucial things people can do to make sure they are getting enough sleep is to practice ‘good sleep hygiene.’ This includes establishing a regular bedtime routine and always sticking to it. One should try to set aside at least 7 to 9 hours dedicated to sleep after they complete their long and tiring night shift.As per a recent sleep survey, failing to get enough rest directly impacts performance as well as productivity. So, one should aim at not missing out on sleep by practicing good sleep hygiene to keep their performance and productivity up to the mark.
To not lose sleep, make sure the bedroom is dark, quiet, and at a comfortable temperature. To block out daytime noises, one should wear earplugs and prevent daylight from entering the room through blinds and blackout curtains. Other than that, electric fans can be installed to keep air circulation right with minimal background noise. The most important factor that influences our sleep, is a good mattress. Today, it’s easy to buy a mattress onlinewhich caters to all the needs of an individual. Some of the best mattress brands such as Sunday Mattress offer a good variety of memory foam mattresses, which can help working people achieve restful sleep.
A lot of night shift workers are more likely to suffer from metabolic syndrome. Moreover, they also have a higher risk of becoming obese or overweight due to poor diet as well as the disruption of the body clock. Planning meals can help such people stay alert during their working hours and be calmer when it’s time for them to sleep.
Taking a nap can become a crucial element of efficiently working overnight. A short nap before starting the work shift can significantly help people to combat fatigue. Moreover, a quick nap during break time can also help in maintaining alertness as well as remaining vigilant. It’s considered highly beneficial to take a 15-minute power nap during breaks to restore brainpower and feel refreshed. Naps lasting from 15 to 45 minutes have proved effective to counteract fatigue.
When used in alimit, a daily dose of caffeinecan help a person remain alert throughout their work shift. On the other hand, improper use of caffeine can lead to gastrointestinal upsets as well as muscle shakes. Small regular doses of caffeine can enhance wakefulness and performance. So, steer away from excessive intake of caffeine if don’t want to compromise on sleep.
Every individual is different, so finding the ideal combination of techniques that suit them the best may take some time. Following some of the above tips and strategies can help a person significantly to cope better with working at night and ensuring that they don’t lose sleep over anything.
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