Night Shift Survival Guide: 5 Habits for Sleep & Health

In today’s demanding world, many of us have to engage in night shifts. However, in the long-term, staying awake throughout the night can take a toll on our health. In fact, a number of studies show that staying awake at night can confuse the body’s circadian rhythm which can boost the risk of developing heart problems and even some kinds of cancers. The truth is, most of us cannot leave the job just because it demands working during the night. What all of us can do is, follow some expert-backed habits that can drastically reduce the risks of developing the above-mentioned issues. Read on.


Night shifts can misalign our sleep timings. Indeed, our biological clock become harmonised when we are going to bed and waking up on a consistent schedule. This habit is important for long-term wellbeing. So, those of us who are working on night shifts should try our best to maintain sleep hygiene. Everyday, go to sleep and wake up at the same time. You can control light exposure to simulate night. Additionally, use eye-covering equipments to achieve the same effects.


Studies show that eating during the daytime can lower spikes in blood sugar that are related to night shifts. So, we can have heavy meals during the daytime. Keep things light at night. By doing this, we can reduce the risk of developing diabetes.


Doing some basic stretching or even brisk walking in itself can improve circulation. This simple habit will keep both your mind and body active.


Some people overly depend on caffeinated drinks during night shifts to keep themselves awake. But this habit can make us dehydrated. As a matter of fact, for some sensitive individuals, too much caffeine can increase anxiety and digestive problems as well. Hence, it is best to drink a lot of water and reduce caffeine as much as you can.


Night shifts can clash with the timings that we used to keep aside for family and friends. But social life is a necessity to maintain our long-term mental wellbeing. Prioritise social connections during the time that you are awake.

Last, but not the least, engage in some kinds of mindfulness activities like meditation, yoga, tai chi etc. They are great for stress reduction and for stabilising ourselves emotionally.

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