In a previous post, I have discussed the nature of shift work. A make-or-break factor in surviving, and even thriving while working an unconventional schedule lies in what you do when you’re off duty. I feel it is important to go into my day-to-day life to help you create a better work/life balance.
My Night Shift Week
In a previous post, I mentioned that I work the DuPont schedule. My first week of work consists of four 12-hour night shifts from Monday through Thursday. The day before I start, I get household chores out of the way, so I don’t have to worry about them throughout the work week. I get housekeeping, laundry, and meal prepping done, the weekend before the night shift.
My sleep cycle will be flipped for a week so I stay awake as late as possible, so I can sleep in as late as possible. The day I go in for my first night shift for the week, I don’t do any chores. I’m going to be up all night working so this is my time to relax or do something I like. Fitness is very important to me. I work out nearly every day, and I highly recommend that you make it a priority too. Exercise does a lot for your physical and mental health as well as your energy levels when you work an unconventional schedule. Find a fitness pursuit you like and stick to it. Mix up your workouts so you don’t get bored and challenge your body. I get cranky and short-tempered if I miss a workout.
The Night Shift Cycle
A critical factor in thriving while working an unconventional schedule is consistency. When I get home from a 12-hour night shift, I put my food containers in the dirty tub near the sink, feed the dog, wash up and go to bed. Before going to bed, I shut off all electronic devices. Nothing is more annoying than getting an unwanted call, text or alert when you are trying to sleep off a long night shift.
Yes, Self Care Matters!
Upon waking, I wash up, make coffee, and relax. Relaxing outside in fresh air and natural light can be very invigorating. After coffee, I work out for 30 -90 minutes. My workouts make a huge difference in my energy levels and overall attitude, so they are a critical part of my home routine. After working out, I eat a light meal or blend a protein drink. I might do a few light chores such as watering plants and loading the dirty dishes in the dishwasher, but I limit household chores to 30 minutes. This isn’t super critical, but a few minutes of chores done every day spares me from having to catch up on them on my first day off. You do what works for you.
Go Time!
An hour before I go to work, I start getting ready. I feed my dog, get cleaned up, and pack my meals for the night. Remember the meal prepping I talked about earlier? This is where it comes in handy. I pull a pre-prepped lunch and a dinner out of the fridge and put them in my lunch bag and I add a few snacks for good measure. I like to pack a caffeinated drink such as a freshly brewed coffee or a can of yerba mate. At 11:00 pm, an extra dose of caffeine helps me to complete my shift. I repeat this cycle throughout the week until my day off.
The Awaited Weekend
After working four 12-hour night shifts, I take a break on Friday, my first day off. I wake up at midday, wash up, and make coffee. I take a break from working out because I just worked four 12-hour night shifts and I feel I earned a day to relax. What is important here is to decompress and do something you love, treat yourself. You earned it. Treating yourself does so much for your mental health. I’m a foodie, so I make a simple dinner for my family and I enjoy the evening. Over the weekend, I get caught up on sleep, work out, and get household chores, including meal preps done for the following week. I go to bed early Sunday night because I need to be at work early Monday morning.
Hell Week
The week of six 12-hour shifts is known as Hell Week. It consists of three 12-hour day shifts, a big fat 48-hour break, and three 12-hour night shifts. I like to look at it as two blocks of three shifts. For the first block, I go to bed early because I wake up very early. Upon awakening, I get dressed, wash up, feed my dog, and pack my lunch with the meals I pre-prepped over the weekend and go. When I come home, I put my dirty food containers in the dirty tub, change my clothes, and work out for 30-40 minutes. After working out, I have dinner, then I feed my dog and get his breakfast ready. I assemble my breakfast and lunch, if it isn’t already prepped, wash up and relax. I keep this routine for every day shift I work.
The 48-hour break is a time to get caught up on lost sleep, relax, and prep the body for three-night shifts coming up. I do light chores and I prep meals for the next few days. This 48-hour break is a good time to work out and book any appointments. I want to emphasize that the top priority in this short break time is to get caught up on sleep and decompress. Unless they are very critical, appointments can wait for a better day.
For my three-night shifts, I practice the same night shift cycle I follow for my four-night shifts.
The Awaited Weekend 2.0
I spend my time on my three-day break after Hell Week the same way I spend my weekend after my four-night shifts. Getting caught up on sleep is the priority. Flipping sleep cycles is very taxing on the body so it’s important to let the body rest, recover, and decompress. I take a break from working out on my first day off but resume on my other days off. I book appointments and do chores that need to be done on those three days off. Lastly, I meal prep for the final four days of the rotation.
The Payoff
I bet you didn’t know that seven-day weekends exist. They do when you work the DuPont schedule. After my final four-day shifts, I get seven days off where I don’t even have to think about work. Extended breaks such as this are a great time to take off for a mini-vacation or just stay home and sleep in. It’s important to relax, reset, and get caught up on sleep. This is a good time to book appointments or get caught up on chores.
Many of us have family duties that require our attention, just understand that this is your time off. Don’t overextend yourself. Don’t feel like you have to clean your house from top to bottom and don’t let people lasso you into doing things for them. Being off doesn’t obligate you to be available for everyone else. “No” is a complete sentence, you are not obligated to work for free. Being stretched in many different directions on your time off will stress you out, and you will be mentally exhausted when you return to work. A stressed-out and mentally exhausted shift worker can be a major workplace liability, so don’t do it. You work an unconventional schedule, and you have earned the right to enjoy yourself while you relax and reset on your days off.
Attitude is a little thing that makes a big difference.-Winston Churchill
