Derek Elliott - Health tips for Rotational Shift Workers
Derek Elliott - Health tips for Rotational Shift Workers
Elliott Foundation: The Rotational shift. Ineluctable for some. Horrendous by many. At a time when it's difficult just to stay awake, you are expected to function at a reasonable level. Unfortunately, laboring through the night can wreak havoc on your body, weakening your immune system and causing a destructive decrease in energy. It's difficult for the body's internal clock to adapt to shift work, and laboring through the night often causes insomnia and indigestion. It becomes even trickier if you have to switch between day and night shifts. So, if you are one of the millions of people that work the rotational shift, check out our healthy tips to combat the damage it can do to your body,
Sleep:
Sleep is one of the most decisive gifts you can give your body. But you are clambering with your body's natural sleep-wake cycle by staying up through the night, and sleep loss can be dangerous. Even if you are sleeping during the day instead of the night, you still need an average of eight hours to keep your body functioning properly. It's important to make this a continuous eight hours, too.
Often, rotational shift workers dismantle their sleep in order to spend more time with loved ones and do activities that they relishing. Of course, this is key to a happy life and positive relationships, but it keeps your body from going through the proper sleep cycles, rotating from light to deep sleep. If you are sleeping for a few hours in the morning and then an hour or so before work, your body will not be rested enough and ready for the next shift. Here are some ideas on how to fall asleep quickly and soundly,
Follow a sleep ritual. Go to sleep as soon as you can after work. Don't get caught up in chores, errands, and scheduling. Save this for later when you can devote your full attention to them. Come home from work, relax in the bath with a book, and then hit the hay.
If you are happens to be at a lot of sunlight right after work, your body will energize and make sleep difficult. Don't stay outside longer than necessary before bed and make your room as dark as possible, even if you must resort to blinds, curtains, or a sleep mask.
To restrain the disturbing noise to a minimum, invest in a good set of ear plugs. Unplug the phone in your room. Talk to your family members about taking extra care to be quiet.
Avoid the overdose of sleep aids. Sure, they can be a temporary solution, but in the long run they could end up with a larger problem. They are not actually helping your body clock to adjust, so consult with your doctor before using these.
Stave off from caffeine. It might help you make it through your shift, but if you drink coffee too close to bedtime, you'll have a terrible time trying to fall asleep.
Nutrition:
Eating healthy when your timetable seems so backwards is elusive. To maintain a nourishing diet, it's necessary to adjust your meal routine around your schedule. Do not skip meals. To avoid pumping in empty calories from vending machines or fast food, plan ahead. It is easy to eat to pass the time, but you'll gain weight this way. Bring a healthy meal with you to work. Here are more nutritional tips,
Don't intake heavy meal right away at the end of your shift. It will just sit in your stomach as you try to sleep, leading to agitate digesting as well as disrupted slumber. Your body might face difficulty while burning these extra calories and they can turn to fat.
Drink plenty of water throughout your shift. Dehydration can lead to cramps and headaches, which can make your shift very afflictive.
Fuel up on complex carbs; these will give up energy slowly over a long period of time, versus quick sugar bursts that won't last too long. Also, protein will fuel your muscles throughout the night.
Time your meals and activities to match your "day."
Hence, empowered with these prudent healthy tips all rotational shift workers could easily stay fit and healthy.
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