- Everyone is an individual.
- Everyone responds differently to shift work.
- This article would be far too long and boring.
Planning & Preparation
Know Your Rights
Shifting Your Sleep Time Prior To Starting:
Become A Professional Sleeper
1. Make your bedroom pitch black
2. Make sure your bedroom is cool.
3. Invest in a comfortable eye mask and earplugs.
5. Don’t Set An Alarm
- 3g of Glycine
- 300mg Magnesium Citrate
- 1g of Vitamin C Ascorbate
- 2g of Taurine
- Valerian Root (400-900mg)
Optimising Off Days:
Train Before Your Night Shift, Not After.
- Condense your meals down to three.
- Have two very small meals throughout the day primarily made up of protein, vegetables and fats.
- Have one very large meal 1 hour prior to your shift that contains a lot of protein (50-60% of your daily intake), a good amount of fibre and carbohydrates coming from starches, vegetables and fruit along with a moderate amount of fat to really help slow the digestion of the meal.
- Protein shake: 20-30g mixed with water.
- Protein bar.
- 150-200g 0% fat greek yoghurt/cottage cheese.
- Ready made stir fry’s made up of soy mince/tofu and vegetables with your favourite low calorie sauce/dressing.
- Cooked and peeled boiled eggs. Grab 2-4 at a time for a healthy meal on the go.
Coming Off Night Shift
Sun/ Light Exposure
Putting It Altogether
- Know your schedule in advance.
- Know your rights as an employee working night shifts.
- Gradually shift your sleep/wake time prior to your shift.
- By far the most important variable here.
- Make your bedroom the most sleep friendly place in the world.
- Communicate with your housemates/partner.
- Get as much as you can.
- Utilise naps where appropriate.
- Eat in line with the biological day, fast in line with the biological night to the best of your ability.
- Stay hydrated.
- If eating throughout the night, protein only snacks are your best option.
- Utilise caffeine intelligently.
- Diet sodas can be very helpful throughout your shift. Go for the uncaffeinated versions.
- Look into supplementation options.
- Accept that your performance may suffer during this week.
- Schedule your harder days on “off days”
- Look at training before your shift, not after.