Setting a routine as a shift worker

Setting A Routine As A Shift Worker lifestyleanytime.com.au /setting-a-routine-as-a-shift-worker/ Angie Emde

I missed my walk yesterday as I was busy studying than working. As a shift worker, it can be a challenge getting into routine as days and times change that makes it difficult to plan. The way I try to get around this is to do certain activities before or after shifts. This way I set up a routine. The routine only falls by the way side when I finish late evenings, but so is life ‌and I won’t get too hung up on it.

Tips on setting a routine as a shift worker Prepare breakfast and lunch the night before work One of the biggest challenges when it comes to creating healthy habits around shift work is meal times. Some people find it hard to prepare and eat a simple breakfast, lunch or main meal because of the strict time lines set or meeting their shift timelines. Most shift workers prefer ignoring meals or quick snacks. This is not a healthy habit to get into because you healthy nutrients to provide energy and alertness at work. To ensure that you have your own home-made healthy breakfast, lunch or dinner prepare it the night before work. The next day will only involve warming it up and taking it.

I like to eat porridge for breakfast with yoghurt and fruit. Each night before shift I prepare the oats and have the yoghurt and fruit in small tubs ready to put on at breakfast time.

Walk or exercise straight after shift before going home or before work if working late shift Most days I go for a walk in nature and enjoy the beauty of the beach, lake or parks close to where I live or on route home from shift. I live on the beautiful Central Coast NSW and share photos of my walks on Instagram.

Exercising is important for optimal health. However, for a shift worker, creating healthy habits around shift work can be challenging and you might disregard exercising. This is because sometimes you will find yourself working late.

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However, if you are a person who loves exercising and is concerned about his or her lifestyle, you will always find time to exercise. The best way to keep fit and stay healthy is by exercising straight after work or before going to work if you will be working late.

Ensure you get a good sleep 7-9 hours a day is optimal This is one of the most important tips on setting a healthy routine around shift work. Sleep is vital to any individual whether you are a shift worker or not. Without adequate sleep, you will not perform your work as required. Therefore, ensure that you get enough sleep at least 7-9 hours a day is adequate. If you are working night shift and sleep during the day, black out blinds are fantastic for shutting out the light.

Before I had black out blinds, and when the children were young, I worked what was known as the graveyard shift 4 nights in a row, weekly. To sleep in a dark room in the day, I’d sleep on the bottom bunk of my children’s bunk bed and hang a blanket over the railings to shut out the day light.

Stay hydrated; carry a water bottle with you Staying hydrated is essential for optimal body functions. Drinking water not only helps in keeping your body hydrated but keeps you alert and gives your body the fuel it requires to perform your duties.

Therefore, if there is not water at your workplace or you have concerns about the water provided at work, always carry your own water bottle.

Bateau Bay Beach Walk

Limit your caffeine intake 4-5 hours before your shift finishes so as to help your body wind down for home time Caffeine is good for keeping you awake and alert especially during night shifts or when you feel a little tired.

However, consuming a caffeinated drink a few minutes before going home when you are a shift worker may prevent you from falling asleep.

This means that you will not get adequate sleep and you will experience the negative effects due to lack of sufficient sleep.

I enjoy herbal teas and have found drinking herbal teas on night shift refreshing and have found that I can still sleep after a herbal tea.

Caffeine may keep you awake.

Although as a shift worker it is hard to have set routines, there are no excuses, it is possible to eat healthy, exercise, set up a walking routine and sleep. Just plan you time well and everything will fall into place.

Have a great day.

Angie www.lifestyleanytime.com.au 2/2