To power through or not?

Generally speaking, no. The fatigue will bite. Night shifts can take a toll on your body and mind, but with the right preparation and routine, you can manage fatigue and maintain alertness and overall wellness.

Here are our top tips for mastering night shift:

Before Shift:

1. Try to get some sleep: If possible, take a nap of 1-2 hours before starting your shift. This can recharge your energy reserves and improve alertness during the shift. It also reduces the cumulative amount you are awake. 
2. Choose your food wisely: Eat a nutrient-dense meal with lean protein, complex carbohydrates, and healthy fats. This will keep your energy stable through the night and help avoid the sluggishness that can come from heavy, greasy foods.
3. Limit your caffeine intake: While caffeine can be tempting before your shift, try not to overdo it. A moderate amount before your shift can help with alertness, but relying too much on caffeine might disrupt sleep after your shift.

During Shift:

1. Stay hydrated: Keep a water bottle close and take sips regularly to avoid dehydration, which can worsen fatigue. 
2. Eat small, energising snacks: Choose high-protein, high-fibre snacks, like nuts, yoghurt, or fruit, to keep your blood sugar stable. Avoid sugary snacks, which can cause spikes and crashes in energy levels.
3. Take breaks and move-it, move-it: When possible, move around during breaks to increase blood flow and wake up your body. Stretching or a short walk can do wonders for combating drowsiness.
4. Take a power nap (if possible): a short nap can significantly improve alertness. Keep it to 15-20 minutes to avoid a sleep hangover (inertia). 
5. Use light strategically: Try to expose yourself to bright light during your shift. If your workplace has dim lighting, consider using a light therapy lamp to help signal to your brain that it’s time to be awake and alert. 

Between Night Shifts:

1. Don’t drive tired: if you are too tired, don’t drive. Find alternative transport or take a quick nap.
2. Avoid morning sunlight: this signals your brain it is time to be awake making it more difficult to sleep. Try using sunglasses if you need to be outside. Conversely, if you need to be alert to drive, consider getting some direct sunlight. 
3. Eat wisely: Try to eat a balanced meal after your shift and have a lighter snack if needed before sleeping to avoid waking up hungry. 

Post Night Recovery:

1. Have a short sleep: try to have a short sleep as soon as possible after shift and then get up. 
2. Go to bed at your usual time: aim to re-establish your normal sleep routine as soon as possible. A consistent schedule helps regulate your body’s clock, making it easier to adjust to night shifts over time.
3. Get some light exercise: and engage in some menial tasks or chores to energise but not overstimulate you. 
4. Connect with Loved Ones: Although your schedule is different, make time to connect with loved ones. Even short check-ins can help you feel supported and maintain a healthy balance.

It is important to remember, everyone is different. The above tips are the ones we have found beneficial over our journeys. Try to find what works for you. Small adjustments can make a big difference in sustaining energy and maintaining overall well-being.