Feb 3, 2019

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Several Tips for Maintaining Health for You who Work Night Shift

Several Tips for Maintaining Health for You who Work Night Shift

Everyone has a different way to go through night shift work. Now, applying the following strategies can help you overcome health or mental problems when working the night shift and make sure you stay well enough. Aside from that, you can visit jobcentreonline if you wish to find more jobs on the internet jobcentreonline.

Try these steps to maintain your sleep pattern:

Don’t delay sleep. If you have time and are sleepy, go to sleep immediately.
Take about 7 to 9 hours to sleep after night shift work.
Eat and drink before going to bed, because for some people hunger or thirst can make you sleep badly.
Don’t drink alcohol before going to bed. Alcohol can reduce the quality of sleep and disrupt the stage of sleep, which will make you feel refreshed the next day.
Don’t smoke before going to bed. Nicotine is a stimulant that causes you to have trouble sleeping.
Make sure your bedroom is quiet, dark and cool. Use earplugs to block out noise during the day and install dark curtains to prevent sunlight from entering the room.
Tell your friends and family about your working hours so they don’t interfere with your hours of sleep.

Adjust healthy eating patterns

Someone who works at night shifts tends to experience metabolic syndrome and has an increased risk of obesity due to poor diet and disturbance of the body’s biological clock.

Planning a diet can help you stay healthy during night shift work and relax more when you need to sleep. Here are some ways you can do it.

Keep eating with the same diet as during the day.
Often eat healthy snacks to avoid drowsiness due to satiety.
Choose easy-to-digest foods such as bread, rice, pasta, salads, dairy products, fruits, and vegetables.
Avoid foods that are difficult to digest such as fried foods, spicy foods, and processed foods.
Avoid sweet foods. Although sweet foods can provide energy, this can also reduce energy quickly.
Make fruits and vegetables a snack. Sugar from fruits and vegetables is converted slowly into energy and both are important sources of vitamins, minerals, and fiber.
Drink enough when you are working to maintain physical and mental performance, but do not hold back urination before going to bed.