Having worked DuPont schedule since 2014, the unconventional working hours and disrupted sleep cycles are the most challenging facets of rotating shift work for me. I’m not going to lie, switching from night shift to day shift, and back again is brutal. With some careful planning and commitment, it is very possible to maintain a healthy work/life balance. After all, my reason for starting The Balanced Work Life blog is to show everybody, regardless of their work schedule, how to have a balanced and fulfilling life.
Organize and Plan Ahead
I know it sounds a little obsessive-compulsive, but having everything set up and prepped ahead of time saves a lot of aggravation and it prevents you from forgetting anything you need. I like to be able to wake up, grab my clothes I laid out, wash up, make coffee, grab my meals I prepped ahead of time and pack them away in my lunchbox, feed my dog and go.
Create a Consistent Sleep Schedule
Regardless of what your work schedule is, establish a regular sleep routine. Start with having a regular bedtime. If you work rotating shift like I do, you need to have a consistent sleep routine for the days you work night shift, the days you work the day shift and your days off. I make sure I go to bed early at the same time because productive sleep is critical. When I am sleeping off night shift, I like to fool the body into thinking it is nighttime by isolating myself from the world around me. I like to use a low dose of melatonin, wear a sleep mask and earplugs and go to bed as soon as I get home.
Plan Your Meals Ahead of Time
Meal prep is absolutely critical for the shift worker. A major problem with shift work is weight gain. Preparing and packing nutritious home cooked meals and snacks for your shifts is the biggest and most important step you can take to avoid weight gain and keep your health. Shift work entails being awake and working some very unpleasant hours. You need to be in good health to be able to do that and eating healthy is the key. As a bonus, you will save a lot of money by meal prepping. I know we’re all human, but avoid relying on unhealthy, processed, and fast food during your meal breaks. Eating a balanced diet will help you stay energized and focused throughout your shift.
Stay Hydrated
Though shift workers run on caffeine, it is important to drink plenty of water during your shifts to stay hydrated. One ounce of water for every 2 pounds of bodyweight is a good number to go by. If you do a lot of outdoor work, work in the heat and/or move around a lot when you work, you will need even more water. Dehydration can lead to fatigue and decreased cognitive function, and that can compromise your ability to do your job effectively. That may lead to an unsafe work situation for you and those around you.
Exercise
Always make exercise a priority. Yes, shift work is exhausting but that is even more reason to exercise. Incorporate exercise into your daily routine, even if it’s a light workout, just do it. Physical activity will boost your energy levels and improve your mood. I know if I don’t exercise, I get cranky. Choose activities you enjoy, but also challenge you. Working out before your shift is a wonderful way to help you stay alert during work hours. I workout for 30-90 minutes before night shift. It does so much for my mood and energy levels and helps me get through the night. When I work day shift, I workout for 30-45 minutes as soon as I get home. Some workplaces have a gym and encourage employees to workout during their breaks or workout before or after their shift.
Be Mindful of Your Caffeine and Sugar Intake
As I said earlier, shift workers run on caffeine. I am a coffee fiend, I LOVE coffee. One of my favorite times of the day is my coffee ritual. Nearly everybody of every walk of life is dependent on coffee to some extent and a lot of times, coffee is accompanied with sugary treats. The problem is that excessive consumption can lead to energy surges and crashes, contribute to weight gain, and disrupt your sleep if you’re a shift worker. Refrain from caffeine and snacking towards the end of your shift. If you are working the night shift, you are going to want to go to sleep when you get home; if you are working the early morning shift, you will need to get dinner and rest when you get home and you don’t want coffee and sweets to spoil your appetite and interfere with sleep.
Take Advantage of Naps
If your workplace allows, take short naps during your breaks to help combat fatigue. A 20-minute power nap makes a huge difference in your alertness. Some professions that have long, extended shifts include sleep time in the work schedule. What‘s important, is to avoid accidents and mistakes that can result from worker fatigue. Drowsy driving is very dangerous, in fact it can be as dangerous as drunk driving because your reactions times and decision making are compromised. Power naps after your shift ends could make a huge difference in your ability to get yourself home safely. Remember, you want to get home in the same condition as when you left.
Create a Bedtime Ritual
Wind down after your shift and before bed with pleasant, calming activities like reading, listening to music, meditation, or taking a warm bath or shower. This can signal to your body that it’s time to sleep, even if it’s during the daytime. My bedtime ritual for both day and night shift is to brush out my hair, pull it up and wash up. I’m a big believer in good skin care so my beauty rituals are a focal point my bedtime routine. What matters is that your bedtime ritual is pleasant, calming and puts you in a mindset of having a productive sleep.
Communicate Clearly with Family and Friends
Be very clear what your schedule is to your family and friends so they can respect your work and sleep hours and plan activities accordingly. Also, don’t be afraid of claiming “me time”. You work hard, you also work and sleep an odd schedule; you have every right to have time to yourself if you so desire it. I personally love family time before a weekend night shift, it makes me feel like I have a life outside of work. Family time doesn’t have to be anything complicated; we just watch a movie or some anime or play video games together. I also claim my “me time” when I work out.
Be Mindful of Alcohol Consumption
Avoid excessive alcohol consumption. My employer has an 8 hour rule that you must be clear of alcohol or any medications that impair judgement and reaction times; most workplaces have a similar rule. There is nothing wrong with enjoying a little alcohol after work to decompress or with a meal; just don’t use shift work as an excuse to drink frequently and/or excessively and avoid alcohol before bedtime. Alcohol can make you feel relaxed but it interferes with normal sleep cycles and it acts as a diuretic. The last thing you want is to be awakened because you need to pee.
Avoid Smoking
Nothing good comes out of smoking and vaping. You are already stressing and taxing your body’s systems by working shift, don’t make it any worse by smoking, drinking and eating processed foods. Most healthcare plans offer smoking cessation support as does the Employee Assistance Plans.
Listen to Your Body and Mind
When you work shift, self-care is paramount. Pay extra special attention to excessive stress and signs of shift worker burnout. Understand that your days off are your days off to rest and re-charge. Don’t feel compelled to clean your whole house from top to bottom and don’t feel compelled to cook a big fancy meal every night. Don’t, under any circumstances, let friends or family rope you into doing extra tasks. “No!” is a complete sentence. Go to a movie, get a massage, have lunch with friends, spend a day in your pajamas and binge watch your favorite tv show. Just take care of yourself. Take advantage of PTO if you really need to and get away. Seek support from the employee assistance program or a healthcare professional if needed.
Take Breaks
During your shifts, take advantage of short breaks to stretch, move around, and relax. If it’s safe, and if you can get outside, go for a walk. Take the stairs instead of the elevator. Moving around is a great way to reset your focus and give you a little extra pep to get through your shift. Even better, it can help reduce stress and prevent musculoskeletal issues from prolonged sitting or standing.
Supportive Supplements
Before I go any further, I want to emphasize that I’m not a healthcare provider. Supplements are very personal and everybody is different. What works for you, might not be the best for someone else, but it’s very common for shift workers to take melatonin to regulate sleep. Another supplement popular among shift workers, especially night shift workers, is vitamin D because of limited exposure to sunlight due to night shifts.
Regular Health Checkups
Because of our unconventional schedule, shift workers have unique healthcare needs. It’s important to schedule routine check-ups with your healthcare provider to monitor your overall health and address any potential issues early on. Regular blood work reveals a lot of what is going on in your body and can help track and trend any problems that may arise. According to the National Institutes of Health, night shift and rotating shift workers run a higher risk for vitamin D and testosterone deficiencies, even among women, so make sure you discuss this with your healthcare provider.
Have a Buddy
I like to call these Ride or Die Homies. Have a close friend, family member or trustworthy co-worker you can confide in about your shift work challenges. Having a buddy can be an effective accountability partner to help you accomplish personal or work-related goals and a buddy can provide emotional and practical support.
Don’t Work Overtime
True confession, I am guilty of this. Yes, it is very tempting to work extra hours for overtime pay, but you need to prioritize your physical and mental health. Try to avoid excessive overtime because excess overtime can lead to burnout. Lastly, do not let a supervisor bully you into working overtime. An exhausted shift worker can be a major liability.
Balance isn’t something you find, it’s something you create.- Jana Kingsford