Tips for Adapting to the Night Shift


Working the night shift certainly has its advantages. But it’s not to anyone’s benefit to overlook the challenges. If you’ve decided to take on these 3rd shift jobs, turning your schedule upside down can seem daunting.  Here are some tips to help you adjust.   

Plan for a Shift in Sleep Habits 

The obvious change to your lifestyle due to working the graveyard shift will be your sleep timings. Plan for it and be strict with yourself; otherwise risk burnout on the job. It can be difficult to make sure you’re getting the sleep you need during the daytime when everyone else is going about their usual routine. It takes discipline, but with the proper planning and acknowledgement that this is to be your new routine, you can make sure you are balancing your work and your rest needs.  

Get Smart with Your Lighting 

This might seem a little extra, but to help support your new daily sleep schedule, you should invest in adjusting your environment to match. That means getting room darkening shades to help with sleeping during the day. Perhaps look into a daylight lamp to help get your circadian rhythms where you want them. The trick to tricking your body into doing what it’s not used to is really managing your lighting, especially at first. Soon your body will catch on, and you’ll be rocking the night shift. 

Take Extra Care with Food and Wellness 

Especially in the beginning, it can be challenging to take care of yourself when trying to find the right balance between working the third shift and maintaining a proper sense of wellness. Nutrition plays a big roll, as does exercise. Make sure you eat a full meal before your shift and bring snacks to keep your energy up throughout the night. There’s a good chance that you’ll have trouble finding a good meal during the long evening hours, so pack a good “lunch” for yourself.  

Also, make good choices in the food choices you make. A meal heavy in carbohydrates can slow you down midway through your shift, but eating small, protein-rich snacks every few hours will help you keep up your metabolism and also help keep you on your feet. Exercise can also be a challenge, if you need to choose between sleep and a trip to the gym. But make sure you remember that physical fitness is an important part of keeping yourself healthy and able on the job.  

Focus on High Value Social Interactions

Understandably, it can be difficult to maintain strong social connections when you are regularly working the night shift. But those interactions are still an important part of your health and wellness and shouldn’t fall completely out of your schedule.  

It can be tempting to cut short your sleep time to spend some extra time with friends, but doing so risks important sleep opportunities. Focus instead on the most high-value social interactions you have in your life.  

Spend the time you need with your family, with your kids, with your closest and most supportive friends. Make sure you are getting the value you need from spending time with people because you need to remember that getting the sleep you need during the day will keep you on the right track when you work the graveyard shift. 

For help finding the best 3rd shift jobs in the market, connect with the team at All-Star Personnel today.  

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