HOW DO I MANAGE MY DAILY ROUTINE WORKING ON A NIGHT SHIFT #dailyvlog
1HOW DO I MANAGE MY DAILY ROUTINE WORKING ON A NIGHT SHIFT #nightshift #dailyvlog #dailyroutine Let’s assume your working time is 10 pm to 7 am. here we go,
don't stretch yourself to 8 am, rather start from 9 pm if you have much work.
sleep by 7:30 am to 8 am
wake up around 1 pm and complete your lunch by 3 pm
then spend your time with family/friend (or if you are staying along you can work on your hobbys or grab some new hobbies).
go for a walk at 5 pm and come back by 6 or 7 pm around.
you still have 3hrs to start.. do whatever you want OR watch prime/flix. (you may grab some sort of snacks).
take your dinner at 12′o clock.
special TIP: make a mug of coffee for late night… LOL
It’s helpful to cluster your shifts together and stick to a night work sleep schedule even on your off days. That way, your body can get used to one schedule and is not always in adaptation mode. One study found that nurses who worked rotating shifts—a group of night shift followed by day shift—reported lower job satisfaction, reduced quality and quantity of sleep, and more frequent fatigue. They were also higher risk for developing psychological and cardiovascular symptoms. ((Paola Ferri et al., “The impact of shift work on the psychological and physical health of nurses in a general hospital: a comparison between rotating night shifts and day.
However, this may not be practical for everyone. If you want to return to a more normal schedule after your last overnight shift of the week, try going to sleep in the morning—but get up in the early afternoon and stay active until a more normal bedtime. Take power naps during the next couple days. Then on your last free evening, stay up as late as possible, sleep in, and maybe even take a long nap before your first shift. ((Megan Krischke, “5 Easy Ways to Prepare for Night-Shift.
2. Stick to a routine.
Consider using a time-management strategy to create a schedule for other aspects of your daily life. You can plan out the best time for self-care activities like exercising, yoga, meditation, and napping, as well as household tasks such as cooking and cleaning.
3. Get your household on board.
Enlist your family members/housemates in supporting your schedule. Post your work and sleep schedule on the refrigerator so they can see when you’ll be working, asleep, and awake. Try to find a daily meal you can share with family members so you stay connected even during the days you work. ((Ibid.))
4. Practice good sleep hygiene.
Practice good sleep hygiene by keeping a regular sleep schedule and creating an environment that is conducive to a good night’s sleep. This can help you avoid shift work sleep disorder, a common circadian rhythm problem that can cause both insomnia and excessive sleepiness in those who work the overnight shift.
5. Prioritize sleep.
It almost goes without saying, except that it’s so important: You need to prioritize sleep so you can keep your body healthy and your mind sharp when you are treating patients.
Although it may be tempting to occasionally join friends for lunch to keep up with your social life, it’s important to consider how straying away from your sleep schedule can impact your health. Chronic sleep deprivation has serious health implications for health, productivity, and occupational safety. ((The National Sleep Foundation, “Shift Work Disorder Symptoms,”
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