Eat your âmainâ meal before your shift and limit yourself to only filling, easily digestible snacks overnight, if you get hungry. Try and sleep in as much as you can in the morning of starting the first night shift. However, resorting to quick fixes will only make your shifts more difficult in the long run. Common Mistakes to Avoid When Switching to the Night Shift . Exhausted drivers are a threat to themselves and other members of the public too. However, sleeping all day is not always an option due to classes and homework. Socialize with other night shift workers. We have compiled 6 tips to help healthcare professionals make the jump from the night shift to the day shift. Other adjustments like going to the gym at night, and doing housework like dishes at 10 p.m. or midnight, rather than when you finish dinner, can also prepare your body for standing and working when itâs usually sleeping. You can follow the steps below to adjust your sleep schedule for night shifts gently: Go to bed 2 hours late and wake up 2 hours late; Take a nap before your shift begins for the day/night; When you are awake, keep yourself busy to avoid falling asleep; Slowly change your sleep timings from night to day 2. 1. Before your night shift: â¢ Most people can cope with up to a 2-3 hour shift in their sleep-wake cycle. The night shift can create a vicious cycle that harms the quality and quantity of sleep you get. Tip #1. Hang out with co-workers or friends that work nighttime jobs. Look for groups on social media (e.g., LinkedIn, Meetup) that connect night shift workers in your area. In the afternoon before night shift, close the blinds and get a nap to reduce any sleep debt before night shift. Paying off sleep debt and building resilience: In preparation for night shift, stay up later each night before 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. Reset your sleep-wake cycle by refraining from eating for 12 to 16 hours before you want to be fully awake. Avoid these five common mistakes and youâll adapt to the swing of a night shift quickly. Our digestive system and body clock have not evolved with time, so eating when itâs dusk or dawn are good cues for night shift workers. You should gradually delay your bedtime by one or two hours each night a few days prior to starting the night shift if possible. Not getting enough rest before starting a shift. You want to make sure you are prepared for the changes that are about to happen. Sleepâand napâbeforehand. Going against your circadian rhythm is no small task. If you stay up all night and then sleep all day, you probably wonât be able to go to sleep early the following night. Find Constructive Ways to Keep Busy âAnother factor to take into consideration about the night shift is it tends to be more âlow key,â which can make the shift feel longer,â says Becker. âFor this reason, communication from the day shift to the night shift must be thorough.â 6. The best way to maintain a social life when you work the midnight shift is to befriend other people who have similar hours. Finish your shift with a light breakfast as the sun rises. You can also take 20 minutes and get some exercise in at your midway point in order to make it to clocking out time. Exercise Before Your Shift â Some may think that this will tire you out faster, but if you are able to kick start your metabolism with exercise before your shift, you will feel the positive effect for hours afterward. AFTER YOUR NIGHT SHIFT Getting home from work. Shift workers with rotating schedules should prepare for shift changes by adjusting their sleep times. On a similar note, get as much rest the day before your shift as possible. I cannot emphasise this strongly enough: if you have a long drive ahead of you after a night shift, please think twice before getting behind the wheel to drive home! Prepare the Night Before; If you have a long shift ahead of you, one of the worst things you can do is rush around in the morning to get to work on time. When you work long shifts, whole days of freedom can make a big difference in how you feel when you go back to work. Letâs say you are currently working a day shift and planning to rotate to a night shift the following week.