Third shift, also known as the graveyard shift, occurs during the overnight hours. You’ll likely work from 11pm to 7am or perhaps midnight to 8am. There are a lot of benefits to this shift, from increased pay to more time with your family. But if you’re not a natural night owl, it can take some time to adapt. Here are a few tips to speed up the process of getting used to the graveyard shift.
Promote Alertness at Work
The first few nights, your biggest challenge will likely be staying awake! So go out of your way to signal your body that it’s time to be alert. Turn on bright lights. Bring a jacket in case you get cold. Walk around whenever possible. Socialize with your coworkers. Your goal is to keep your body from falling into its old sleeping habits.
Promote Sleep After Work
If the sun is rising as you clock out, that natural boost of sunlight can trigger feelings of wakefulness no matter how tired you actually are. That’s a good thing, because it will help you get home safely. But you don’t want the wakefulness to last. One of the biggest challenges of the graveyard shift is learning to sleep during the day. Help your body adapt by setting up your bedroom to promote sleep. Invest in blackout curtains, or at least a dark eye mask. Turn off your electronics. Use a fan or white noise machine to muffle sounds. Set your air conditioner to the coldest temperature that is comfortable for you.
Pay Attention to Your Diet
What and when you’re eating and drinking can have a huge impact on overnight work. Your body will need fuel to maintain alertness throughout the night, so consider eating your biggest meal shortly before work. But don’t overdo it, or you risk becoming even more tired.
At work, keep protein-rich snacks and plenty of water close by. Caffeine is fine early in the night, but if you consume it too late you may have trouble falling asleep when you get home.
Have a light meal after work, shortly before going to bed. You’ll want a good mix of nutrition, but nothing too heavy that could cause indigestion.
Maintain Your Schedule
Daytime workers don’t just work and sleep. They also have several hours to handle business or relax each day. As a graveyard shift worker, you’ll have the same. But you’ll need to decide when you want those hours to be. Would you rather take advantage of the morning hours after work, and then go to bed 7 or 8 hours before you need to get up for work? Or would you rather sleep as soon as you get home, and take advantage of the afternoon and evening hours before you go in? Whatever schedule you choose, maintain it even on your off days. Unless you’re the rare person who can easily adapt their sleeping hours day by day, make a schedule and stick to it.
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