Getting enough rest is already hard enough when you have a full-time job.
It’s even more complicated when you work a graveyard shift.
So, to help you out, here’s a guide to establishing a night shift ritual that works.
Pre-Night Shift Ritual (Starts Around 3:00 PM Until 9:00 PM)
Get your day started with the following:
Earn a “Good” Night’s Rest
Now that your day’s literally turned upside down, make sure you’re still getting enough hours of sleep.
Establishing a regular sleep schedule makes it easier for you to stay awake during your night shifts. You want to avoid racking up too much “sleep debt,” where your exhaustion accumulates over time.
So, pay off your “sleep debt” by getting enough rest beforehand.
Do Your Daily Activities
Before starting your shift, you still have time to finish some errands.
Like a quick run to the grocery store. Or to catch up on a new series you’ve been meaning to watch.
You can also use this time to be with your family, which is one of remote work’s advantages.
Basically, don’t let your life revolve around your job.
Eat Breakfast and Lunch
Of course, don’t forget to eat a healthy and hearty meal.
Food that’s high in protein can help keep you alert for the night shift.
Avoid sugary snacks which might lead to a sugary crash. If you’re really craving for some, have a little bit once your shift ends.
Night Shift Ritual (Starts Around 11:00 PM Until 7:00 AM)
Here’s what a lot of remote workers who thrive on night shifts typically do:
Simulate Daytime
Make sure your workstation is well-lit.
Use bright lights because these signal your brain to keep you awake.
(Conversely, dimming the lights at the end of your shift preps your body for sleep.)
Keep Snacking
Your routine can also include eating snacks to keep you energized.
Some popular snack choices include yogurt, nuts, fruits, and crackers.
Of course, you can indulge in your favorites, but watch your intake of fizzy or sugary drinks too.
Stay Hydrated
Be sure that you’re adequately hydrated the entire night.
Coffee, tea, and soft drinks are NOT substitutes for water. (Worse, they’re diuretics, so you can dehydrated from frequent trips to the bathroom.)
Besides, being well-hydrated also keeps you alert.
After the Night Shift Ritual (8:00 AM Onwards)
After your night shift ends, what should you do next?
Avoid the Sun
When you can, don’t expose yourself to the sun. Doing so can disrupt the healthy circadian rhythm you’re trying to establish – and keep you up longer than necessary.
Keep Your Room Cool
To help you fall asleep faster, keep your room’s temperature as cool as possible.
Apart from helping you rest comfortably, a cool room also supports your circadian rhythm and signals your body that it’s time to sleep.
Consistency is Key
The right night shift ritual can make all the difference.
It can help set the tone for a productive and efficient shift—night after night.
However, some people actually prefer working the graveyard shift.
If this sounds like you and want to work online, you might find something interesting among Remote Staff’s job listings. It is always updated, so you’re sure to find a role that best fits your qualifications.
Remote Staff has also been in the industry for 16 years (and counting)! We are also currently expanding to the US, so night-shift roles are now available to those who are more inclined towards them.
Register today!
