Night work and shift work are a major challenge for our body. A reassuring sleep, a balanced diet, and regular movement are the essential prerequisites for irregular working hours.
According to the State Secretariat for Economic Affairs (SECO) in 2013 approx. 20% of the professionally active people have been on a shift or night-time job. This form of work is physically exhausting because it is contrary to our natural biological rhythm. These tips help you keep an eye on your internal clock.
Sleep
• Try to keep a rhythm of sleep as smooth as possible. Recurring rituals such as a relaxing bath, listening to music or reading help you get to sleep.
• Take care to have a noise-free environment. Choose a quiet and well-insulated room for your bedroom.
• Obscure the room by closing the blinds or curtains, because the daylight keeps you awake. If the room cannot be darkened sufficiently, use a sleeping mask if necessary.
Supply
• Give up drinking a little beer before going to sleep. Alcoholic beverages stimulate urination and you may have to wake up during sleep to go to the toilet.
• The last meal should be consumed at least an hour and a half before bedtime. In the case of shifts in the late evening or during the night, a light breakfast with lots of fruit and vegetables is recommended.
• Try to take meals almost always at the same time of day. Eating regularly is good for digestion and prevents stomach or bowel problems.
• Try to enjoy at least one meal in the calm and in the company.
• Avoid consuming stimulant drinks such as coffee, Coca-Cola or black tea because you may have trouble falling asleep.
• Here you will find detailed recommendations on feeding in the case of night work or shift work.
Free time
• Making movement regularly helps reduce stress and increases well-being. A good physical condition helps to better cope with night and shift work. Choose a kind of sport that you can practice in the open air and that can be tuned with work shifts: eg. walking, jogging, cycling or swimming.
• Avoid making big efforts before the late or night shift. If you get too tired during the day, you will be more tired during the evening or night work.