How to work a night shift and stay healthy

Some important adjustments need to be made when sleeping during the day, beginning with dedicating a specific block of time for rest. Most of us have dedicated times that we go to bed and rise when working the day shift, and seven to nine hours should be reserved at the same time every day for sleep.

Preparing your room for daytime sleep is also important. In addition to covering windows with heavy, block-out curtains to restrict light, several other efforts can help acclimate you to daytime sleep. Removing electronics with digital displays, such as clocks and avoiding watching television while attempting to sleep will help you relax.

Research also shows that if you increase your light exposure while working at night it will help when your shift is over and it is time to relax.

Consistent eating patterns can also contribute to better daytime sleep. Stick to a scheduled eating regimen with smaller meals more often. While it is important not to go to bed hungry, avoid sugars and caffeine before sleep as both will stimulate your system. Snacking on fruits and vegetables is ideal as these sugars are natural and are converted to energy very slowly.