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Social connections -

Maintaining strong social connections with friends, family, and others during your days off can help in combating feelings of isolation.

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Relaxing activities -

Schedule time for hobbies and activities that you enjoy to help manage stress and promote relaxation.

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Mindfulness techniques -

Take time to research, and ultimately practice, exercises that promote mindfulness such as deep breathing or meditation, to improve focus and manage stress.

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Light therapy -

Consider scheduling a consultation with a doctor regarding light therapy, which can help regulate your sleep-wake cycle.

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Consistent sleep schedule -

Try your best to stick to a sleep schedule. Do this even on days off, as it will help minimize disruption to your internal clock.

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Relaxation techniques -

Calming activities like yoga, meditation, or reading to wind down and prepare for bed can help you enjoy a more restful and rejuvenating sleep. This will allow you to get more out of your hours awake.

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Mini-meals -

Instead of the more traditional three meals a day option, opt for smaller, more frequent meals throughout your shift to avoid heavy meals that can disrupt sleep.

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Stay hydrated -

Hydration is always important, but especially when your body is trying to stay alert and energized. Definitely strive to avoid sugary drinks and excessive caffeine intake close to bedtime.

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Limit processed foods -

Processed foods are those that are high in sugar, salt, and unhealthy fats. These can significantly contribute to fatigue, yet hinder sleep. Making sure to limit these types of foods is important.

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Schedule workouts -

Regular exercise, even just brisk walking, can help improve sleep quality and overall well-being. Aim for at least 30 minutes of elevated heart rate.

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Stay active at work -

Stretching throughout your late shift to prevent stiffness and improve circulation is another quick tip for improved health. Staying limber and keeping your heart healthy will also positively impact your mind and the rest of your body.

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Vitamins -

Taking vitamin supplements can help keep your immune system in top shape. They give your body extra nutrients that you might be missing.

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Communicate your needs -

Telling loved ones about your sleep schedule will help them understand and better support you.

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Minimize disruptions -

Let your roommates, family, and others know your sleep hours to minimize noise and disruptions during the day, thereby optimizing your environment for a peaceful rest.

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Adjustable lighting -

Consider adding in adjustable lighting options to your workspace to control light levels during night shifts.

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Power naps -

Taking short naps of no more than 30 minutes before or after your shift can improve alertness. You don’t want to sleep longer, as it can actually cause sleep issues later.

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Pack healthy snacks -

This will help you avoid unhealthy options during long shifts.

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Temperature control - Maintaining a comfortable, cool temperature in your workspace will help promote alertness.

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Minimize noise -

Use earplugs or noise-canceling headphones to block out distracting sounds during sleep.

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Avoid screens before bed -

Blue light emitted from electronic devices can disrupt sleep patterns. Thus, avoiding screen time for at least an hour before bed is important.

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Relaxation routine -

Establish a relaxing bedtime routine to signal to your body that it's time to wind down.

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Regular doctor visits -

Ensure you schedule checkups with your doctor to monitor your health and address any potential concerns.

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Focus on whole foods -

Choose nutritious meals rich in vegetables, fruits, and whole grains for more sustainable energy.

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Manage stress -

Develop healthy coping mechanisms to manage stress, such as exercise, talking to a therapist, or spending time in nature.

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Sleep tracker -

To monitor your sleep patterns and identify areas of improvement, think about a wrist band or other type of sleep tracker so you can notice patterns and work to improve them to facilitate a better night’s sleep.

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Get seven to nine hours of sleep, even if it’s broken sleep -

It can be tempting to stay up longer talking with friends or watching a new Netflix show; however, ensuring that you are able to get the appropriate amount of sleep will keep you functioning in the ways you need.

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Enjoy a cold shower, bath, or swim when you wake -

A change in temperature can alert your body that it’s time to get started again.

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Working late doesn't mean you can't still be healthy -

Working nights can add a lot of extra stress to your body and potentially cause both short- and long-term effects, so it’s crucial to be aware of ways to remain healthy.

Sources: (Evergreen Life) (Harvard Health) (ZoomShift) (Clockify)

See also: Breathing techniques—helpful benefits and tips

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