Keeping Alert on the Nightshift

Those who are just starting out on night shift hours know that the first day is a particularly long day with very little sleep. Getting used to a new schedule and staying alert is hard to do. Here are a few things that will help you stay awake.

1) The day of your first shift try taking an afternoon nap of about one to two hours your body will soon adapt on its own.

2) Exercise will keep your body in the best shape and you will be generally more alert on the job, but avoid extraneous physical work before you start your shift.

3) If your job requires a lot of sitting, or standing still in the same spot, do some stretches every fifteen minutes or so.

4) Caffeine will help you stay awake and the effects wear out after four to six hours. To prevent it from affecting your sleep stop drinking tea, coffee and cola half way through your scheduled work hours.

5) Avoid foods with tryptophan. Tryptophan in the bloodstream gets the nerves cells to reduce brain activity. You can find it in foods such as milk and other dairy products; turkey and other types of poultry; peanuts; wheat; oatmeal; pasta; seafood such as tuna.

6) It is best to have a light meal and a light snack during the night shift rather than a heavy meal during your work hours. Add more protein and reduce the amount of carbohydrates you eat. A meal high in carbohydrates increases the insulin level in the blood. The insulin will increase the affects of any tryptophan present in your bloodstream.

7) If there is an opportunity to do so, try taking ten to fifteen minute naps during your work period. It will help you maintain alertness and also reduce the possibility of injury.

8) The earlier your shift ends in the morning the better your sleep will be. Try to get to bed as soon as you can.

9) Night shift workers have a higher risk of developing psychological issues because their hours tend to isolate them. You may hardly see your family and friends as they might be on another schedule. Make sure you have a support system in place. Arrange times when you can get together and make and effort to see other friends on a regular basis.

10) Try not to plan on a lifetime of work on the night shift. You body clock operates according to daytime hours. It is dependent on light and factors such as isolation can affect your health in the long run.