How to stay energised during your shifts
Despite the above, shift work doesn’t have to be synonymous with poor health.
Living a healthy lifestyle will help reduce the adverse health risks of shift work and help you get through the night without falling asleep.
Here’s how to stay healthy and energised if you’re working through the night.
Develop regular sleep patterns
Getting seven to eight hours of sleep a day is essential, even if this sleep is in two separate sessions.
Focus on developing a healthy sleep routine: create an environment conducive to good sleep by blocking out the light and noise. Cut back on caffeine in the equivalent of your ‘afternoon’ so you can fall asleep quickly.
Eat a healthy diet full of fresh fruits and vegetables, whole grains, lean protein and dairy. Try to reduce processed, sugary foods which don’t have any nutritional benefit. If you’re not sure where to begin, consult a nutritionist or dietitian.
Getting enough protein in your diet will help you feel full for longer, reducing any cravings for unhealthy, high-fat foods. Aim to develop a meal plan and eat regular meals at the same time every day.
Make time for exercise
While being on your feet all night on shift is incidental exercise, it’s not the same as working out, heading to the gym or going for a walk in the sunshine.
Exercising in the fresh air has health benefits, so make time to exercise during the day on your days off.
Even mild dehydration can affect your energy and brain function, so staying hydrated is essential to support your mood and concentration.
Fluid loss can also increase feelings of anxiety and fatigue. Sipping water throughout your shift will help you to stay hydrated and energised.
Berocca is a vitamin and mineral energy supplement that helps supports the release of energy so you can be at your best during your shift work.
The formula of magnesium, zinc, calcium, vitamin C and all eight B vitamins helps release energy from your food, reduces tiredness and fatigue and supports physical and mental stamina. This makes Berocca a good choice for getting through those late nights and challenging days.