Adjusting to the night shift can be a challenge - after all, your body is used to sleeping at night! The key to success is to get used to the new routine quickly and without major interruptions. But how?

In this article, we've collected some valuable tips to help you sleep well even when you work night shifts. Take some time to find out what works best for you.

In this article, we explore why adjusting to night shifts can be a challenge and what health risks are associated with it. We also present you with 15 sleep tips for shift workers and give you 15 more tips for waking up properly. Let's get started!

WHY ADJUSTING TO NIGHT SHIFT CAN BE PROBLEMATIC

Your body has an internal clock, the so-called circadian rhythm. It regulates when you get tired and when you feel wide awake. This natural sleep-wake rhythm is determined by exposure to light and darkness.

During the day, sunlight causes your body to produce more cortisol. This keeps you awake and alert. In the evening, when the sun goes down and it gets darker, your body produces more melatonin. Melatonin, in turn, makes you sleepy.

This is why it can be so difficult to adjust to working at night – you have a natural tendency to sleep when it's dark outside.

WHY IT'S IMPORTANT TO HAVE A SLEEP PLAN FOR THE NIGHT SHIFT

If you're not used to working nights, it can be difficult to stay awake and alert during your shift. This can lead to mistakes and accidents and have a negative impact on your health in the long run.

That's why it's even more important to have a good sleep schedule for the night shift. By getting into the habit of sleeping during the day, you can better adjust your body's natural circadian rhythms and be less likely to feel sleepy during your shift.

HOW SLEEP DURING SHIFTING CAN AFFECT YOUR HEALTH

Not getting enough sleep can affect your health in a number of ways. In the short term, you may feel irritable, anxious, or even depressed. You may also have difficulty concentrating and be more prone to accidents.

In the long term, chronic sleep deprivation can lead to serious health problems. These problems include:

• obesity
• diabetes
• High blood pressure
• Heart disease
• stroke

You should consider the potential health risks before deciding to work shifts. We understand that many workers are forced to work shifts they would rather not. If possible, choose a shift that best suits your natural circadian rhythm.

Although it is not the most serious condition, it is important that you are aware of shift work sleep disturbance as another potential danger.

WHAT IS SLEEP DISORDER CAUSED BY SHIFT WORK?

If you have trouble sleeping when you should, or feel excessively tired during your shift, you may be suffering from shift work sleep disorder (SWSD). SWSD is a condition characterized by insomnia and excessive sleepiness and is thought to be caused by a disruption of the body's natural circadian rhythm.

Symptoms of shift work sleep disorder include:

• Difficulty falling asleep
• Frequent waking up at night
• Feeling tired and groggy during the day
• Difficulty concentrating

If you think you may be suffering from shift work sleep disorder, you should speak to a doctor. He or she can advise you on how to treat the condition. Some common methods of treating the condition are

• Adjust your sleep schedule
• Take naps during the day
• Expose yourself to natural sunlight
• Taking medication

If you think you are suffering from a sleep disorder caused by shift work or you want to get your body used to a new rhythm, the following tips can be helpful.

15 SLEEP TIPS FOR SHIFT WORKERS

As we've already mentioned, there are a number of sleep tips for shift workers. Some of them may be more applicable to you than others. Here are our top 15.

1. Get enough daylight

This will help keep your circadian rhythm stable and prevent your body from getting too used to sleeping during the day when you transition to the night shift. If possible, take a walk outside during your lunch break or spend some time by the window.

2. Avoid caffeine late in the day

You may be tempted to drink another cup of coffee to get through your shift, but this can make it harder to fall asleep when you finally get off work. Caffeine has a half-life of about five hours, meaning it can stay in your body for up to 10 hours. So if you drink coffee at 3 p.m., half of the caffeine will still be in your body when you go to bed at 1 a.m. Of all our sleep tips for shift workers, this is one of the most important.

3. Create a sleeping paradise

Make sure your bedroom is dark and quiet - this can help you fall asleep more easily. You could also try using white noise or earplugs to block out distracting noises.

4. Develop a regular sleep routine

Try to go to bed and wake up at the same time every day, even on your days off. This will help maintain your body's natural circadian rhythm and make it easier to adjust to sleep during the day.

5. Do not work several nights in a row

If possible, avoid working two or more night shifts in a row. This can be hard on your body and make it even more difficult to get enough sleep. If you have to work consecutive night shifts, try to take a nap before your second shift.

6. Drink less alcohol

It may be tempting to have a drink or two at the end of your shift to wind down. But avoid this because alcohol can affect your sleep - both falling asleep and staying asleep. Alcohol also dehydrates the body, which can make tiredness even worse.

7. Eat healthy

Eating a balanced diet will give your body more energy, making it easier to stay awake during your shift. Make sure you eat plenty of fruit, vegetables and whole grains during the day. If you get hungry during your shift, healthy snacks like nuts or fruit are a good idea. Avoid sugary and fatty foods as much as possible.

8. Don’t work overtime

Long working hours can lead to fatigue, so avoid overtime if possible. If you do have to work overtime, take time afterward to rest and recover before your next shift begins. This transition period is crucial for adjusting to the night shift.

9. Exercise regularly

Exercise can help improve your energy levels, mood and overall well-being. A brisk walk or swim on your days off can help you stay refreshed and alert for your next shift.

10. Take breaks during shifts

If you can, take a few minutes to rest and recover during your shift. Leave your workstation for a few minutes to go for a walk or have a small snack. You will be surprised at how much of an impact this will have on your wellbeing!

11. Spend time with friends and family

Socializing can improve your mood and make it easier to cope with the challenges of the night shift. Meet up with friends and family members on your days off or during breaks at work.

12. Reduce your stress levels

Sleeping on shifts can be stressful, so it's important to find ways to permanently reduce your stress levels. Try relaxation techniques like deep breathing or meditation. Also make time for things that bring you joy outside of work.

13. Get professional help

If you find it difficult to adjust to night shifts, don't hesitate to seek professional help. A therapist can help you deal with the challenges of shift work and develop healthy coping mechanisms.

14. Talk to your boss about any concerns

Arrange a meeting with your boss if you are having difficulties working the night shift. Perhaps he or she can give you helpful tips on how to better adapt your body to shift work or adjust your working hours.

15. Consider dietary supplements

Dietary supplements support the healthy functioning of the body's own rhythms and processes. Some dietary supplements can be used specifically for sleep problems.

Melatonin, for example, is a hormone that signals to the body that it is time to sleep. If you take it before going to bed, it helps you fall asleep and sleep through the night. Various herbs such as chamomile, lavender and valerian root can also be helpful for insomnia. These products are natural and usually have no or only mild side effects. They are definitely not addictive, as is the case with prescription sleeping pills.

Adjusting to night shifts can be very stressful for your body and mind. However, with a little preparation and the right knowledge, you can better cope with the challenges of shift work and get enough sleep.

WHY WAKEUP CORRECTLY IS CRUCIAL FOR NIGHT SHIFTS

If you've read our sleep tips for shift workers, you probably know that sleeping on the night shift can be a challenge. But waking up properly is just as important. The way you wake up often determines your mood and energy for the rest of the day, so we're going to cover the best ways to wake up refreshed.

15 TIPS FOR WAKEUP RIGHT

1. Wake up without an alarm clock

Avoid waking up with an alarm clock. Being woken up stresses your body and may leave you feeling tired and unrested for the day. Instead, use a sleep app and set a timer for when you would like to wake up.

2. Get out of bed as soon as you wake up

When you wake up, stretch and take some time to wake up. However, avoid staying in bed. This can increase anxiety or depression, which are not uncommon in night shift workers. If you have trouble getting up, start by doing something that brings you joy and makes you feel good. This could be a hot cup of tea or a short walk in the fresh air.

3. No caffeine early in the morning

Contrary to popular belief, caffeine is less effective during the night shift and when you wake up. Your body naturally wakes you up with cortisol, so the extra caffeine boost isn't necessary. Instead, save your coffee or other caffeinated beverage for a few hours after you wake up, when your energy levels start to drop.

4. A glass of water after waking up

Start your day with a glass of water to regulate your body's fluid levels. This will make you feel more alert and will help your body eliminate toxins. Staying hydrated is fundamental to keeping your body healthy, even during night shifts.

5. Stretching exercises and light gymnastics

After drinking a glass of water, stretch or do some light exercise. This will help improve circulation and lift your mood. Doing some exercise after you wake up will also make you feel more energetic.

6. Healthy breakfast

Eating a nutritious breakfast when you wake up is important, even if you are not very hungry. It will give you energy for the day and keep you focused.

7. Catch some sunrays

Natural light can help regulate your body's sleep cycle. If possible, go outside for a few minutes when you wake up. Even if you don't get any sunlight, daylight supports your natural biorhythm.

8. Showers

A shower after getting up helps you wake up and start the day refreshed. Start your day with an alternating hot and cold shower! Afterwards, you should feel awake and alert.

9. Make the bed

Taking a few minutes to make your bed will make you feel more organized. Plus, such a simple task can help give you a sense of accomplishment, which in turn will help you start your day off right and boost your mood.

10. Plan your day

Before you start your day, take a few minutes to think about what you need to do and what you want to achieve. A rough daily plan can help you stay on track throughout the day and increase your focus.

11. No cell phone in the first hour after waking up

Resist the urge to check your email, social media or messages as soon as you wake up. This will only stress you out and prevent you from connecting with yourself.

12. Do something nice

After you have completed all the necessary tasks, you should do something that makes you happy. This could be reading, listening to music, spending time with your pet, or something else that brings you joy.

13. Use relaxation techniques

If you're feeling stressed or anxious, try relaxation techniques like deep breathing or progressive muscle relaxation. These techniques help relax the body and calm the mind.

14. Spend time with friends and family

Spending time with people close to you can help reduce stress and lift your mood. Whether you're talking on the phone or meeting in person, stay connected with friends and family. Loneliness is an underestimated problem that many shift workers suffer from.

15. Gradual changeover

If you find it difficult to change your sleep pattern, be patient. Such a change takes energy from the body and should be done slowly. Don't give up!

IF YOU HAVE TROUBLE WAKE UP, TRY B・SYNC ON

If, despite all the tips, you still have trouble sleeping after a night shift, B・Sync On could be the right thing for you. This innovative dietary supplement has been clinically tested for its effectiveness and supports the body in waking up refreshed.

B・Sync On contains no more than four natural ingredients that are released 7 hours after consumption. This delayed release benefits your body when you wake up and helps you start the day (or night) full of energy.

CONCLUSION

Working night shifts is challenging for your body and mind. However, there are a few things you can do to make the transition easier. If you follow the tips in this article, you will feel more awake and alert during your night shift from now on. Take your time to adjust and take good care of yourself!