Nightshift Survival Guide

Nightshift Survival Guide

Here are some tips to use during night shift:

Maintaining your alertness and vigilance while on duty- The circadian nadir is in the middle of the night, between about 3 am and 6 am. This is when the body is programmed to be at its least active. During this time, workload tends to be low. Low activity may make it more difficult to stay awake, and so this middle period of the night shift may well be when you feel most inclined to sleep.

Plan regular tasks to do during the entire shift, being busy will decrease the risk of falling asleep. If you are doing something repetitive such as studying, reading or computer work, plan to take regular breaks by getting up and stretching at least every 20 minutes.

If you are there to supervise a client, attend checks on the client at regular intervals while being quiet and discreet. Having to get up and move around will also decrease the risk of falling asleep.

Bright light- Plan to maximise your exposure to light throughout the night shift. Exposure to light during the night, including indoor light from a bright desk lamp or normal overhead lights, has an alerting effect on the brain and improves performance. If you are in a person’s home and you cannot use bright light, plan to go to the toilet regularly (every 30 minutes or so) to benefit from the bright light in that room, you can also splash your face with some cold water during that time.

Eating at night- Eat and drink properly so that you do not start your night shift hungry or dehydrated. It is very easy when working at night to miss proper meals, because circadian patterns affect appetite. Ideally, you should try to maintain a similar eating pattern to the one you follow during the day. There is some evidence that a high-protein low-carbohydrate meal is best for maintaining night shift alertness.

Eat a full meal before you come on duty, have ‘lunch’ halfway through your shift, have regular small, healthy snacks at regular intervals during the night and finally enjoy an easily digestible meal before trying to sleep when you are at home.

Caffeine- Despite its widespread use, caffeine does have side effects and it is improper to encourage its misuse. Depending on your tolerance, too much caffeine can cause gastrointestinal upsets and muscle shakes.

In addition, it should not be taken at least four hours before the end of a night shift, since its long-lasting effects may cause you to find it harder to sleep once you get home.

If you do decide to use caffeine to aid your alertness, it may be best to take it in small amounts. The effects of a cup of coffee can start being felt within as little as 20 minutes, and may last for up to three or four hours, depending on the individual and the brew of coffee. Likewise, caffeine-containing energy drinks may help you to stay alert.