Night shift work is inevitable for some working people, especially those on duty on a roster basis. According to a study published in the Journal of Occupational and Environmental Medicine, every day more than 2000 people face various physical and mental problems from working at night. If health is not concerned, doing night shift duty for a long period can cause various diseases in the body and it can sometimes cause damage. This is called shift work sleep disorder. What you can do today to stay mentally and physically fit will be explained to you.
What are the signs of a sleep disorder caused by shift work?
*Lack of attention.
* Irritation.
* Getting angry at the slightest.
*Lack of sleep or short sleep.
* Hair fall.
*Pain or dizziness.
Many people work at night for a living, it’s a very simple matter. There are many organizations such as call centers, telecom, and e-commerce companies, where there is night shift duty. Many also work from home at night. As you might think, working at night takes a toll on the body’s nervous system. But many are interested in working in this shift or this schedule does not impact their lifestyle! If you accept it mentally, you will not feel bored with any work.
What to do if on night shift duty:
Since you are going against the grain of nature, you also have to balance things out. Today’s feature has some great tips for night shift job holders. Let’s find out then.
1) Fix a sleeping routine:
You can’t sleep every night if you work nights; As a result, make it a habit to get at least six hours of sleep each night. Ensure your room is tranquil and dull for a relaxing night’s rest. Not having a propensity for resting at a decent time during the day can prompt medical problems. Try to relax, rest, or do something creative on weekends or holidays.
2) Massage the scalp:
A common symptom of shift work sleep disorder is hair loss. Two to three times a week, you can massage your hair with oil, which will increase blood flow to the roots and reduce hair loss. Blending a couple of drops of lavender medicinal ointment with coconut oil and kneading the scalp will cause you to feel loose and rest well. Also, get relief from hair problems.
3) Don’t take stress:
Completing tasks slowly and steadily even when under pressure. At the end of the work recheck to see if something is missing! Do regular yoga to stay mentally healthy. You can do simple and basic yoga poses like Vajrasana or Pranayama for a few minutes every day. They keep you away from stress and help you stay focused at work. You can do these simple yogas before taking a shower after finishing the night shift duty. After breakfast and sleep! You will see that both your mind and body will be good.
4) Have dinner on time:
Usually, we end our day by having dinner and going to bed. However, for those who work at night, their day cycle starts with dinner. So if your shift starts in the evening, you should not have your dinner in the middle of the night. Eat food and then start work. Have dinner by 7/8 pm. Many people want to avoid heavy dinners thinking that they will feel sleepy after eating, but this is not a good practice. If the calorie intake is not at the right level, the body will feel weak.
5) Have a light snack at midnight:
Many people drink a lot of tea/coffee while on night shift duty, which is not healthy at all. If you feel hungry during work, you can eat almonds, salted biscuits, bread, and chickpeas. You have to talk to the call center and provide service. Drinking fresh fruit juice without sugar during this time will give you relief. You can try it, it works. Try to avoid oily food, as it is prone to acidity.
6) Take a break between work for refreshments:
Working continuously for a long time hurts the body and mind. So take a break every once in a while, chat with colleagues, or spend some time on your own. You can take a short walk within the office. You can listen to music with a short break of 10 minutes. And if you work online, close your eyes for 5 minutes and take a rest, because if you look at the screen continuously, it can cause headaches or other health problems.
He knew what to do if he was on night shift duty. Any work is fun if you do it with your heart! So prepare yourself mentally first. Prioritize sleep routine and healthy diet. If you are mentally healthy you will be physically fit as well. Until today, stay well. Best wishes to all.