Not everyone is blessed with a typical 9-5 work schedule. Numerous professions require rotating shifts – healthcare workers, firefighters, policemen, and of course, BPO employees.
Because of their “abnormal” schedule, many BPO employees end up with sleep deprivation, or worse, insomnia. Some even turn to smoking or chugging down unhealthy amounts of coffee to fight sleepiness.
Working the night shift can have a negative impact on your body in the long run. Fortunately, there are ways to adjust your circadian rhythm (body or biological clock in layman’s terms) so that night or irregular shifts won’t wreak havoc on your body. Read on to find out.
1. Replicate Daytime Conditions at Work
The brighter your workplace, the better. Having your office mimic natural daylight can trick your mind into thinking that it’s daytime. This way, your body clock won’t tell you to fall asleep.
Also, aim to eat the usual three meals at the same regular intervals as you would during the day. Making sure that you’re properly nourished helps fend off sickness, something fairly typical for night shift workers.
2. Manage Your Caffeine Intake
Have coffee at the start of your shift and another one midway through it. As much as possible, refrain from drinking more before going home. This is because caffeine stays in your system for at least 6 hours. So, if you don’t want to end up tossing and turning whenever you’re about to sleep, limit yourself to just 2 cups despite the temptation or drowsiness.
3. Exercise
Exercise is a massive stress buster, so work out before or after your shift, whichever way works best. It releases good hormones, keeps you fit, and helps you sleep during the day since you get tired eventually.
4. Avoid Sunlight and Screen Distraction
The best way to induce sleep is to keep your bedroom as dark as possible. Purchase blinds or curtains that would completely block out the sun or wear a sleep mask.
Also, try to avoid using your phone or computer, and read a book instead. This is because the blue light of screens is known to disrupt your circadian rhythms. Plus, there’s the constant temptation to check for messages or scroll through social media. Best to remove your gadgets from your sight and arms’ reach.
5. Consider Using Melatonin
When all else fails and you’re still having difficulty sleeping, opt for melatonin instead of sleeping pills. Melatonin is a hormone that is naturally produced by the body during nighttime that helps promote sleep. It’s also known to be an antioxidant that boosts the immune system and prevents premature aging. So, if you want to emerge from your sleep both beautiful and radiant, use melatonin.
It may take a while for you to adjust your body clock once you start working the night shift. Try using these pointers to cope with your crazy schedule and remember to get as much sleep as you can on your rest days.