Working the night shift can be extremely draining for anybody.
When working in security, it is likely that you’ll come into contact with working the night shift sometime in your career and it is crucial that you’re alert and ready to act in the event of any disturbances.
3000 Security are taking a look at some tips to help you stay awake during the night shift, below:
Eating & Exercising
Regardless of what you are doing, it is likely that your body is going to be put through stress. It is nearly impossible to overhaul your schedule without losing some sleep, leading to your body protesting. Healthy eating and exercise will go a long way as this will benefit your body with the amount of sleep you are likely to lose.
Eat Balanced Meals: Consuming balanced meals that include a mix of proteins, healthy fats, and complex carbohydrates can help stabilise your blood sugar levels and provide sustained energy. Avoid sugary snacks and junk food, which can lead to energy crashes and increased fatigue.
Exercise Regularly: Regular physical activity can improve your overall energy levels and help you adjust to your new sleep schedule. Try to incorporate at least 30 minutes of moderate exercise into your daily routine, such as walking, jogging, or yoga. Exercise can also help reduce stress and improve your mood, making it easier to handle the demands of night shift work.
Stay Hydrated
Keep yourself hydrated during your shift by drinking plenty of water and snacking on healthy foods. Dehydration can lead to fatigue and decreased concentration, so it’s crucial to keep a water bottle with you and take regular sips throughout your shift. In addition to water, you can also drink herbal teas or low-sugar electrolyte drinks to stay hydrated.
Caffeinate Wisely
Each of us responds differently to caffeine; for some it does nothing but there are others who swear by it. An important thing to remember is to not be reliant on the caffeine to keep you awake.
Moderate Your Intake: While caffeine can be a helpful tool to stay alert, it’s essential to use it wisely. Too much caffeine can lead to jitters, increased anxiety, and difficulty sleeping when you finally get home. Limit your caffeine intake to one or two cups of coffee or tea, and try to avoid consuming caffeine at least four to six hours before you plan to sleep.
Caffeine and Power Naps: An idea could be to have a cup of coffee an hour or two before your shift and have a power nap of 20 minutes to increase the effects and keep you more alert during your shift! This technique, known as a “caffeine nap,” can help you wake up feeling more refreshed and alert.
Daytime Napping
As your body has the natural urge to wake when light appears in your darkened room, to get in a few hours in the daytime, ensure that you black out your room to get a good day’s sleep.
Create a Sleep-Conducive Environment: To get quality sleep during the day, you need to create a dark, quiet, and cool environment. Use blackout curtains or an eye mask to block out light, and consider using earplugs or a white noise machine to drown out daytime noises.
Stick to a Routine: Try to go to bed and wake up at the same times each day, even on your days off. Consistency is key to helping your body adjust to a new sleep schedule. Establish a relaxing pre-sleep routine, such as reading a book or taking a warm bath, to signal to your body that it’s time to sleep.
Keep Your Mind Active
If you haven’t been set any tasks to do throughout your shift, keep your mind active by finding little tasks that you can immerse yourself in.
Engage in Mental Activities: Keeping your mind engaged can help you stay awake and alert. If you find yourself with downtime during your shift, try to engage in mentally stimulating activities. This could include reading a book, solving puzzles, or learning something new related to your job or personal interests.
Stay Connected: Social interaction can also help keep you alert. If possible, chat with your coworkers or connect with friends and family during your breaks. Talking to others can provide a mental boost and make your shift feel less isolating.
Additional Tips for Staying Awake
Bright Light Exposure: Light has a powerful effect on your circadian rhythms. Exposing yourself to bright light during your shift can help signal to your body that it’s time to be awake. Use bright, artificial light if natural light is not available, and try to spend some time outside in the sunlight during your breaks.
Take Short Breaks: Taking short, regular breaks can help prevent fatigue and maintain your concentration. Use these breaks to stretch, take a walk, or do a quick workout to get your blood flowing and re-energise your body and mind.
Mindful Breathing: Practising mindful breathing exercises can help reduce stress and increase your alertness. Try deep breathing techniques, such as inhaling deeply through your nose for a count of four, holding your breath for a count of four, and exhaling slowly through your mouth for a count of four. This can help you stay calm and focused during your shift.
Believe it or not, working the night shift is definitely not all that bad. You get a free day, more time to sleep and glimpse, first hand, the beauty of the early morning sunrise!
Get in touch today to find our more about 3000 Security.