Getting too little sleep will not only make it harder to stay awake and focus while you’re working, but it can also contribute to health problems, such as obesity, heart disease, and diabetes. If you’re 64 years old or older, you may only need 7-8 hours of sleep. Teens need 8-10 hours of sleep each day.
In addition to having a regular wakeup time, it’s important to keep your bedtime consistent. For example, you might aim to go to bed at 8 a. m. and wake up at 3 p. m. each day.
If reading before bed helps you unwind, stick to reading a print book or magazine instead of browsing the web or reading an e-book. If you strongly prefer reading on a screen, look for an “e-ink” tablet that mimics regular paper and releases less light, such as a Kindle Paperwhite or a remarkable tablet.
Read a book Listen to peaceful music Take a warm shower or bath Do light stretches or yoga Meditate Drink a soothing herbal tea or some warm milk
If your blinds or curtains aren’t enough to keep sun out of your room, consider investing in blackout curtains or a sleep mask. You can also help minimize daytime noise with earplugs, noise-canceling headphones, or white noise.
On the other hand, getting too much light as your shift ends can make it harder for you to unwind and get into sleep mode. Keep sunglasses with you so that you can put them on during your commute home.
If your job allows it, you could also try taking a 15 to 20-minute power nap at some point during your shift.
Brown rice is a great choice to include in your meals, since it contains complex carbohydrates and energy-boosting manganese. [11] X Research source To keep your energy up, try eating several small meals throughout your shift instead of fewer, heavier ones.
You can also get fluids from hydrating foods, like soup, fruit, or vegetables.
Avoid energy drinks, which can seriously disrupt your sleep patterns and lead to health issues such as heart problems, high blood pressure, anxiety, and digestive upset. [14] X Research source
Use your rest break to walk around, have a healthy snack, do a little reading, or even put your head down for a brief nap.
If you’re stuck at a desk during your shift, you can still get in a little physical activity by doing seated exercises, such as chest squeezes, toe and heel raises, and leg extensions. In addition to keeping you physically fit, exercise can also boost your mood and even help you focus better and think more clearly. [17] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
For example, if you get home in the early morning, your significant other might plan to get up early a few days a week so you can have a meal together after your shift ends. Try to make the most of your time together so that it won’t be stressful for you and your loved ones. You may not have a lot of time to spend with them, so focus on quality instead of quantity. [19] X Research source
Write in a journal Do mind-body exercises like yoga or tai chi Draw or color Do progressive muscle relaxation exercises
You have trouble staying awake at work or during your commute You’re not sleeping well You feel anxious or depressed You’re worried about your physical health
