Get instant access to 2 FREE eBooks when you subscribe to Dr. Jockers’ newsletter. If possible, instead of a rapidly changing schedule that shifts throughout the week, try to position yourself to have a consistent night-shift schedule that your body can adjust and get settled into for longer amounts of time. I'm a night owl. For example, melatonin is released as it gets dark in the evening to make you feel drowsy, while melatonin is suppressed and cortisol elevated by the morning light to make you feel more awake. But I also want you to understand that this lifestyle comes at a cost to your health. Beware of exposure to blue light emitted from digital devices, such as your smartphone, tablet, or television, before you go to bed after a night shift. This is thought to be largely related to the health and diversity of the gut microbiome (5). Add ¼ – ½ tsp of pink salt to a glass of water and drink upon waking, this will provide electrolytes and trace minerals that are nourishing to the adrenals. Establish consistency. These sleep patterns seem to … I work nights and days. While research on natural methods to combat shift-work disorder is scarce, the strategies in this article are guided by fundamental health concepts that improve your adaptability as a human. Finding ways to cope can be the difference between living a healthy existence and being subjected to the many health and safety risks that are elevated during night shifts. Here are my top 7 tips to prevent shift work disorder. Taking steps to heal and protect your gut should be a key part of protecting yourself from night-shift disorders. I would advise anyone to steer clear of this type of lifestyle from a health standpoint but understanding that this isn’t always possible, I’ve put together a series of strategies that I think may help limit the negative health consequences of night shift work. Before your night shift: • Most people can cope with up to a 2-3 hour shift in their sleep-wake cycle. Workers that consumed smaller — equivalent to quarters of cups of coffee — and more frequent doses of caffeine throughout their day experienced enhance wakefulness, performed better on cognitive tests, and had fewer accidental naps than those who had had no caffeine. And also a modeller obsessed with rough steel textures and weathering ¯\\_(ツ)_/¯ Well hello there! Some people can work at night with no problem at all, while others experience sleep deprivation and fatigue. Alternatively, stay up for as long as you can, going to bed around 9 pm. © 2021 DrJockers.com. A study foundthat eating breakfast decreases the risk of having a stroke. Some of my top strategies can be found here. I'd have to keep an eye on the camera feeds and every hour or so I'd need to walk the perimeter of the compound to make sure everything was above board. Many people have trouble eating first thing in the morning, but it is beneficial to put this meal in place when you are adapting to your day shift. A nap taken midway through the day has been shown to boost and restore brainpower. isn’t ideal, these positions serve an important role in the functionality of our society. Research has shown that night workers who were exposed to bright light during their shift and wore sunglasses on the way home to suppress light drifted off to sleep quicker and slept for longer after their shift than people who received no bright light exposure. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product. Night Shift For Pregnant Women (6 months) in Hospital - Can she deny or not accept the night shift? Adults need between 7 and 9 hours of sleep to function at their best. Shift-work just isn’t natural. One of the big risks with night-shift work is related to emotional problems, namely depression (6). Another helpful strategy would be to use a blood glucose monitor to measure blood sugar and ensure you are regulating it properly. I currently work first shift from 7am-3pm. He currently owns and operates Exodus Health Center in Kennesaw, Georgia. While the other strategies in this article will likely help protect you from this, it may be beneficial to take extra steps to cultivate gratitude and a positive mindset (7). You may also find it helpful to use blue-light blocking glasses. Be careful about how long you nap for in order to ensure that you do not wake up during deep sleep. 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