I've done nearly 3 consecutive years of 5 night shifts per month. It is only until now that I'm getting the hang of it. On May, my schedule changes from doing most of my night shifts at the hospital, towards doing all of my night shifts at the clinic where I can actually get some sleep per night. That day can't come soon enough.
Although mine are 24 hour shifts, I thought I will share some tips. It might be helpful for those of us who are on any abnormal working schedule.
- Take a bottle of vitamin C + glycine to the night shift and drink as needed throughout the night. I take at least 16 grams of vitamin C per shift without laxative effects.
- When you finally sleep, do it in total darkness even if it is broad day light outside. Sleep as much as you need, nothing more and nothing less. If it is hard to reconcile sleep, then take some melatonin (0.5mg and building up the dose if needed). A magnesium bath before going to bed also helps to reconcile sleep.
- When the day finally arrives where you can sleep at night, then take a nap as soon as you get home from your night shift. Then go to bed at a decent hour that night with your melatonin dose in order to help reset the circadian rhythm.
- After night shifts, resist the urge to do anything or check stuff out. Concentrate on winding down from the night shift and going to sleep. Don't get distracted from that. There is a certain "euphoria" that comes after staying up so much time. Even if you feel wide awake, don't underestimate how hard night shifts are on your body. For me, it was incredibly much more difficult to recover when I didn't went to bed right after my night shift.
- I usually carry a thermos with tea or cocoa plus butter, coconut oil or coconut cream.
- I usually eat more carbs on night shifts. I carry a lunchbox with all my stuff: pistachios or cashews, fatty hot drink in thermos, my own unrefined salt, pork rinds, the vitamin C + glycine, and dark chocolate. Even if there is no time (nor appetite) to snack on everything, there is usually time to have something here and there. It makes the night shifts much more agreeable. People usually overeat on night shifts, best to have something at hand that is healthy.
- I usually take supplements in my night shifts, I carry them in a little bag: B vitamins, digestive enzymes, minerals, milk thistle, NAC, ALA, Bach flower remedies. This will vary according to your needs.
- Make sure you are still wide awake for your ride back home: drink coffee if necessary. There was once a woman in Costa Rica who fell asleep behind the wheel after a night shift. She was making a 2 hours drive back home through a very difficult road in the mountains. She died.
- Expect some mood changes from night shifts and take precautionary measures to deal with them. Some supplements that you didn't need before might become necessary. Energy levels might change. Focusing might be harder at the beginning. Now with iodine, it is a different story. In any case, it helps to keep things in perspective when you know that your body is tired or simply not sleeping at the required time. It is like knowing that you have "PMS" and not necessarily losing your mind. It usually takes one week to adjust to a new fixed schedule, so the second week will probably be easier. Those of us who have random night shifts per month, it is probably more chaotic but still doable.
- Smoking breaks, if doable. Those are very important. If it is not possible, then some nicotine gum will be helpful for your night shift. There are brands sweetened with xylitol :)
- Remember to pipe breathe!
This is what comes to mind. Hope it helps.
Although mine are 24 hour shifts, I thought I will share some tips. It might be helpful for those of us who are on any abnormal working schedule.
- Take a bottle of vitamin C + glycine to the night shift and drink as needed throughout the night. I take at least 16 grams of vitamin C per shift without laxative effects.
- When you finally sleep, do it in total darkness even if it is broad day light outside. Sleep as much as you need, nothing more and nothing less. If it is hard to reconcile sleep, then take some melatonin (0.5mg and building up the dose if needed). A magnesium bath before going to bed also helps to reconcile sleep.
- When the day finally arrives where you can sleep at night, then take a nap as soon as you get home from your night shift. Then go to bed at a decent hour that night with your melatonin dose in order to help reset the circadian rhythm.
- After night shifts, resist the urge to do anything or check stuff out. Concentrate on winding down from the night shift and going to sleep. Don't get distracted from that. There is a certain "euphoria" that comes after staying up so much time. Even if you feel wide awake, don't underestimate how hard night shifts are on your body. For me, it was incredibly much more difficult to recover when I didn't went to bed right after my night shift.
- I usually carry a thermos with tea or cocoa plus butter, coconut oil or coconut cream.
- I usually eat more carbs on night shifts. I carry a lunchbox with all my stuff: pistachios or cashews, fatty hot drink in thermos, my own unrefined salt, pork rinds, the vitamin C + glycine, and dark chocolate. Even if there is no time (nor appetite) to snack on everything, there is usually time to have something here and there. It makes the night shifts much more agreeable. People usually overeat on night shifts, best to have something at hand that is healthy.
- I usually take supplements in my night shifts, I carry them in a little bag: B vitamins, digestive enzymes, minerals, milk thistle, NAC, ALA, Bach flower remedies. This will vary according to your needs.
- Make sure you are still wide awake for your ride back home: drink coffee if necessary. There was once a woman in Costa Rica who fell asleep behind the wheel after a night shift. She was making a 2 hours drive back home through a very difficult road in the mountains. She died.
- Expect some mood changes from night shifts and take precautionary measures to deal with them. Some supplements that you didn't need before might become necessary. Energy levels might change. Focusing might be harder at the beginning. Now with iodine, it is a different story. In any case, it helps to keep things in perspective when you know that your body is tired or simply not sleeping at the required time. It is like knowing that you have "PMS" and not necessarily losing your mind. It usually takes one week to adjust to a new fixed schedule, so the second week will probably be easier. Those of us who have random night shifts per month, it is probably more chaotic but still doable.
- Smoking breaks, if doable. Those are very important. If it is not possible, then some nicotine gum will be helpful for your night shift. There are brands sweetened with xylitol :)
- Remember to pipe breathe!
This is what comes to mind. Hope it helps.
