Starting a job with rotating, evening, or overnight shifts can be challenging. Many workers experience difficulty sleeping, changes in eating habits, and lower energy levels during the transition. The good news is that a few simple adjustments can help your body adapt more quickly and improve your overall well-being.
Why Is Shift Work Difficult to Adjust To?
Do you struggle with sleeping or eating patterns while trying to adjust your sleep schedule to work with your shifts? Find yourself staring at the ceiling when you know you need to get your precious rest?
These are common issues amongst all shift workers. How do you balance your home life when your work life is barely the same week to week? It’s difficult to set up a routine when things are constantly changing.
However, there are many coping strategies that you can use to help yourself adjust. These suggestions can help you set yourself up for a good night’s sleep versus hours of staying up, staring at the ceiling and tossing and turning.
8 Tips for Adjusting to Shift Work
- Create a dark sleeping environment:
Use curtains with block-out backing, blinds or cover windows with black plastic garbage bags to reduce the light level in your bedroom during the day. - Keep your bedroom cool and quiet:
Make sure the temperature in the bedroom isn’t too warm – cool conditions help you get to sleep and stay asleep. Try to make your bedroom as soundproof as possible. An air conditioner or fan can help mask external noise. Some people even prefer to wear earplugs while they are sleeping. - Limit caffeine before sleep:
Avoid caffeinated beverages before sleep, such as coffee, tea and green tea. Also avoid alcohol as it can make you sleepy at first but its effects can reduce the amount of deep sleep that you get. - Watch heavy meals before bed:
Eating a heavy meal late at night can also keep you awake. - Develop a pre-sleep routine:
Some Shift Workers need time to unwind between work and bedtime while others prefer to go straight to bed. Sometimes reading a book or watching a little T.V can help your body and mind to wind down after a long day or night. - Communicate your schedule with family:
This will help limit interruptions to your sleep routine from phone-calls, visits etc. - Stay consistent on days off when possible:
Your body doesn’t know when it’s the weekend! Try to maintain most of these habits during your off days, vacations etc. to help minimize the time it takes to readjust when you start back at work again. - Prioritize hydration and healthy snacks:
Sugary drinks and snacks impact blood sugar, mood, and digestion. All of those things impact your quality of sleep and ability to adapt to shift work.
Source: http://www.bupa.com.au
Shift Work FAQ
How long does it take to adjust to shift work?
Most people need several days to a few weeks to adapt, depending on the schedule and how often shifts change.
Shift work can affect sleep, energy levels, and eating habits, but healthy routines can help reduce these impacts.
What should shift workers eat before bed?Light meals and avoiding heavy, spicy, or highly caffeinated foods can support better sleep.
How can I sleep during the day after a night shift?Use blackout curtains, reduce noise, and maintain a consistent sleep routine.
What We See Among Successful Shift Workers
At ABL Employment, we work with thousands of employees in manufacturing, warehousing, and logistics roles. Workers who adapt most successfully to shift schedules often establish a consistent sleep routine, prepare meals in advance, and communicate their schedules with family members.
Another great resource for information on coping strategies can be found in the Canada Post Shift Workers Handbook.
