In a city, many jobs require people to work during the night. Night shift jobs are extremely common in industrial places, and security or service jobs will often demand work during non-traditional hours.
Although not everyone working a night shift will have health problems, there are certain steps one must take to ensure a healthy lifestyle. People who work during these hours do tend to have higher chances of developing shift work sleep disorder or sleep-related accidents. Of course, one could deal with disorders such as narcolepsy or shift work sleep disorders through nootropics such as Modalert 200 or any other cognitive enhancer. However, it is also possible to avoid problems with energy management through other ways.
1) Having a functional sleep pattern
Technically, the human body is supposed to sleep during the nighttime. For those who experience sleep deprivation or fatigue after working a night shift, it is very important to acclimate the body to a proper and fixed sleep schedule. There is an internal body clock which is located in the hypothalamus. Circadian rhythms function in 24-hour cycles and are heavily influenced by natural daylight and the darkness of the night. The processes which are active during the day (such as alertness) are usually not active during nighttime, as the body prepares itself for sleep.
Thus, it can get difficult to get the required amount of sleep (7-9 hours) in a day, since the outside world can cue your body to sleep and wakefulness. To successfully keep sleep debt to a minimum, it is important to get enough sleep during the daytime hours.
2) Managing exposure to light
To get proper sleep during the day and to have enough energy to work during the night, one must take care of the amount of light the body is exposed to. Being exposed to light can trigger the release of chemicals that can impact your sleep and wake-up patterns. In the evening, as it gets dark, the sleep-inducing chemical called melatonin is released. This can make a person drowsy after sunset. Morning light on the other hand raises cortisol levels, thus increasing alertness. To maintain energy levels while working through the night, it is necessary to be exposed to bright light.
To sleep better during the day and thus have enough energy for the night, it is advisable to use sunglasses and keep the bedroom dark, silent and at a cool temperature to induce sleepiness. Earplugs, blackout curtains, and fans can help create the environment necessary for restful sleep.
3) Exercising before work
Exercise is an essential part of maintaining adequate energy levels regardless of occupation. The best way to boost up energy before a night shift is to engage in short and high-intensity workouts before going to work. It gets the body and mind in an active and alert mood and also enhances the overall performance of the body’s various systems.
Be careful to not overdo the workout, as that might tire you out instead.
4) Maintaining a healthy diet
Metabolism is also an important aspect of energy management. Night shift workers may gain weight or become obese due to irregular eating habits. It is essential to properly plan your meals. Planning your meal times can also help regulate your body’s internal sleeping clock. Sticking to a particular eating pattern is always recommended.
Experts at Hisblue recommend eating frequent but lighter meals, as it can help prevent drowsiness. Easily digestible food, such as bread, pasta, salad, fruits, or rice, is better for the body. It is advisable to avoid sugary foods as they can result in a drop in energy levels after the initial short-term boost.
5) Caffeine consumption
Stimulants such as coffee, or any caffeine products, should be consumed carefully. Too much caffeine can cause indigestion, increase anxiety or even induce tremors. Rather than drinking too much coffee at a go, it is more beneficial to consume smaller amounts in more frequent doses. These doses, taken throughout the day, can induce wakefulness. It can also result in better cognitive abilities.
6)Taking Naps
Taking small naps (45 minutes maximum) can help boost energy levels. Naps can help combat fatigue and increase alertness. A nap halfway through the day will even boost brainpower and can help prevent diseases such as shift worker disorder. The best time to take a nap may be right before you begin your shift. Even a 20-minute nap can be helpful if a 45-minute one is not possible.
7) Monitoring drinking habits
It is also recommended that alcohol be avoided before going to sleep, as alcohol can diminish sleep quality. To avoid feeling tired upon waking up, it is better to fall asleep sober. Additionally, keeping hydrated throughout the day will also help maintain high energy levels. Even a little dehydration can bring down cognitive abilities and physical performance.
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Sleep Deprived Soldiers Can Improve Their Cognitive Function with this medication.
During the second world war, fighting soldiers took Amphetamines in order to stay awake and alert during difficult missions.
Armed forces were not completely satisfied with this drug and wanted a better version of this drug which was less addictive and didn’t interfere with scheduled sleep.
And they found the answer in the form of Modafinil Tablets.
Certified by FDA in the year 1998, it can keep soldiers alert and functional for extended hours in combat operations.
Some of the popular brands of Modafinil include Modvigil, Modafresh, Modnite, Modawake and Provigil.
Coronavirus has made a significant shift in the way that most businesses are functioning.
Here we have brought up the 5 common problems that remote workers might face and leaders should consider while handling their remote teams.
Most of us have our breakfast about 6 a.m. to 8 a.m., lunch between 11 a.m. and 1 a.m., and dinner at 7 a.m. to 8 a.m. We do prefer to have snacks in between and dinner could be about 11 to 12 midnight for those who work the night shift.
But does this mean that our service dogs will still be having the same routine?https://catsanddogsrock.net/feeding-your-dog-what-is-the-best-time-for-it/
