How to work night shift and stay healthy

Taking well-timed naps during a shift can help night workers increase alertness and reduce the risk of making errors. One study recommended that all nurses working between the hours of midnight and 6 a.m. should nap in a private, dark, quiet, and cool room for 20–30 minutes.

Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift. Have something to eat and drink before you go to bed. Pangs of hunger or thirst may wake you up.

Keep hydrated during the shift—water is best. “Avoid eating between midnight and 6 am, if possible, and if you do need to eat during the night, go for low calorie, protein rich snacks—don’t graze your way through the night. “Finally, eat a healthy breakfast before your daytime sleep so you don’t wake up hungry.

Have a Long Shower or Bath

You should be jumping in the shower/bath after a long shift on the ward regardless, but don’t just view it as a way of cleaning yourself. You want to relax and take a few moments to reflect upon your day, think about what you’ve achieved and what you plan to do the following day.

The American Academy of Sleep Medicine⁸ notes that melatonin supplements can help night shift workers sleep during the day, although this does not necessarily lead to better alertness during the work shift. Melatonin supplements have a relatively low risk of side effects.

Sometimes life calls and we don’t get enough sleep. But five hours of sleep out of a 24-hour day isn’t enough, especially in the long term. According to a 2018 study of more than 10,000 people, the body’s ability to function declines if sleep isn’t in the seven- to eight-hour range.

Night shift workers are at high risk for circadian disruption and the resulting effects on hormonal regulation. Melatonin is a primary output signal of the central circadian pacemaker (e.g., suprachiasmatic nucleus) that synchronizes the internal hormonal environment to the light–dark cycle of the external environment.

The night shift has its challenges, but many people love it

“Some people are reluctant to take on night shift work because it’s so different than anything they’ve ever done,” says Maloney, “but the people who do work the night shift tend to want to stay there — there is a culture and a camaraderie to it.”

Before your night shift:

If you have a few days before you start night shifts, gradually taper your sleep and wake times towards the new schedule, for example, by rising 2 hours later each day and going to bed 2 hours later. Take a nap before your shift to reduce sleepiness when you’re at work.

Are You Working the Infertility Shift? Women who work the night shift often have a harder time getting enceinte than those who work the day shift. For women, working the night shift can impact their circadian rhythm, resulting in hormonal imbalances, lower estrogen levels, and irregular menstrual cycles.