Make sure you have a supportive mattress.Create your own golden hour: turn off screens and keep lights low 1 hour before bed, and wind down with a warm shower or bath.
Here are a few tips to improve your sleep hygiene: Lack of quality sleep can damage your health and lead to all kinds of issues from sleepiness and fatigue in the workplace to poor concentration, absenteeism, accidents, errors, injuries etc. Invest in rest and relaxation: Practice good sleep hygiene. Multigrain bagel, toasted and lightly butteredĩ.Whole grain cereal with milk or a piece of whole grain toast with jam.
Healthiest shift work schedule full#
If you’re too full at bedtime try cutting out a snack during your shift.
If you’re still hungry after work eat a small healthy snack before bedtime. It’s hard to fall asleep when you’re too hungry or too full. A drink may make you feel more relaxed, but alcohol can disturb your sleep. BeverageĪvoid drinking alcohol after work and when you get home. Switch to decaffeinated drinks, unsweetened herbal tea or water about six-to-eight hours before bedtime. Caffeine can stay in your system for up to eight hours, which can affect your sleep. But don’t consume more than 400 mg of caffeine a day, which is about the amount of caffeine found in two to three small cups of regular coffee. Watch the caffeine.ĭrinking coffee, tea and other caffeinated beverages can help you stay alert. Milk, tea, and unsweetened plant-based alternatives, are other nutritious beverages that you can drink. Keep a water bottle nearby and take sips even before you feel thirsty. It may help you to stay alert and not feel so tired during your shift. Stay well hydrated.ĭrink plenty of water to prevent dehydration. Use your breaks to enjoy your meals and snacks, and if possible, eat with your co-workers for some company. Eating without distractions can help you notice your fullness as well. Whether at work or home, take your time eating and don’t rush. Healthful eating is more than what you eat, it’s also about how and why you eat. Overall, eating high fat or sugary foods too often can increase your risk of heart disease and type 2 diabetes.
Sugary foods and drinks like chocolate bars or soft drinks may give you a quick boost of energy temporarily, but result in feelings of low energy later on. Large portions of french fries or fried chicken can lead to heartburn or indigestion. Limit overly processed foods: deep fried foods, sugary foods and drinks. It can be difficult to find healthy snacks during the afternoon and night shifts as the cafeteria may be closed, and vending machines may only carry salty or high fat snacks, and sugary drinks. Aim for balanced meals with whole grains, healthy fats, protein sources, fruits and vegetables. It can also make you feel sleepy and sluggish. Have a small meal and healthy snacks throughout your shift since eating large meals during the night can cause heartburn, gas, or constipation. If you are on the evening shift, eat your main meal at about 6 pm before you go to work. If you are on the afternoon shift have your main meal at mid-day around noon. Eat your “main meal” before going to work. Follow these nutrition and lifestyle tips to stay healthy, alert and feel your best at work and at home.
The good news is that by eating well and keeping active you can avoid some of these problems. Working shifts can also upset your body’s “internal clock” which tells your body to be awake during the day and to sleep at night.ĭay-to-day difficulties may include deciding when to eat, exercise and sleep, resulting in changes in appetite, weight, energy levels, constipation, diarrhea, and so on.
Healthiest shift work schedule free#
Some people like shift work because it allows for more free time however, many people find that it disrupts their family and personal life and leads to health problems including chronic fatigue and gastrointestinal disorders. Shiftwork or extended hours are common in healthcare, hospitality, retail, manufacturing, protective and transportation services. Three out of ten Canadians work outside of the usual 8am to 6pm time period working instead rotating nights, afternoons, mornings or extended work day schedules.
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