There is plenty of evidence that night shift work disrupts the body’s internal clock or circadian rhythm that controls sleep-wake cycles. Fortunately, there are a few simple steps you can take to help manage your situation. They include:
Stay well hydrated to remain energized and alert
Use caffeine wisely and don’t overindulge. Although it’ll give you a temporary boost, excess levels of caffeine can cause elevated stress levels and poor sleep quality. It is a good idea to avoid caffeine for up to 6 hours before your bedtime
Keep on moving! Exercise can help you maintain a healthy weight, and improve your mood and cognitive function. But avoid exercising too close to bedtime as the resulting higher levels of adrenaline coursing through your body will make it difficult to fall asleep. Consider working out before your shift rather than after.
Studies have shown that eating late at night or early in the morning just before going to bed, as many night shift workers do, impairs the body’s ability to process sugar, or glucose. This boosts glucose levels, which is a risk factor for diabetes. Eating during regular meal times, regardless of your work shift hours, are a healthier option.
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