Work in the Night Shift Productively

The role and contribution of employees in a company can be the key to long-term business success. This needs to be supported by work productivity for all parties involved in carrying out their duties.

Some jobs require employees to work night shifts. This can apply to all or some employees who work from night to early morning. The night shift can indeed affect the physical, mental and social aspects of life.

How to Work the Night Shift To Be Productive

The night shift is very challenging and not everyone can sustain it for a long time. Employees who work the night shift have the opposite schedule than usual. However, there are adaptable ways to keep your night shifts productive.

1. Switch slowly to the night shift

If possible, switch between night shifts slowly to ease the initial effects on the mind and body. Consider discussing schedules between managers and employees to arrange limited night shifts.

In some conditions, this may be difficult for companies to do. However, this will help the employee adjust, at least in the early stages of the transition. As employees adjust to new sleep and metabolic cycles, productivity is maintained.

2. Prioritize bedtime discipline

Working all night and staying up all day is a bad thing. Everyone still needs enough hours of sleep. To make sleep a top priority, set a schedule and be sure to stick to it.

Night shift workers may decide to sleep during the day when everyone else is working. If working the second shift, you'll probably sleep for 4–5 hours when you get home, and rest for another 3–4 hours in the morning or evening. Use earplugs, air conditioning, and room darkening curtains or curtains to create a nighttime ambiance.

3. Consume caffeine wisely

Many people consume caffeine while working the night shift as it is a stimulant for the mind and body. If you use caffeine at work, it's important to understand its effects and implications on the body.

At the start of a shift, it can usually be a good idea to limit caffeine consumption or avoid it altogether. When consuming caffeine a few hours before bedtime, it can disrupt the sleep cycle and prevent restful sleep. If you consume caffeine during the night shift, consider drinking lots of water as caffeine is a diuretic.

4. Avoid alcohol consumption

Consuming alcohol after a night shift will usually interfere with sleep quality similar to consuming caffeine. Drinking alcohol before bed reduces rapid eye movement (REM). This sleep phase usually helps your body repair muscles and recover from injury by diverting the body's resources to repair tissues and cells.

5. Increase time in the sun

As an immediate solution to a vitamin D deficiency, consider maximizing the amount of time spent in the sun. This can increase the intake of vitamin D in your body.

If you want to provide facilities in the office, provide consumption of certain foods that are rich in vitamin D. This can help employees to continue to get good and healthy nutrition for work intake.

6. Consume healthy food

For employees arriving home after an 8, 10, or 12 hour shift, they can definitely feel like eating a lot. Several studies have shown that foods are processed differently on different parts of the day.

Companies that need their employees to work the night shift can provide snacks. Healthy snacks or snacks can avoid drowsiness if consumed a little, but often.

Foods that are easily digested such as bread, rice, pasta, salad, dairy products, fruits and vegetables are also good for night shift workers to consume. Avoid providing foods that are difficult to digest such as fried, spicy and processed foods.

7. Optimize teamwork

Give time to improve mental health at work by increasing time spent with co-workers. Teamwork and collaboration during the night shift will make your responsibilities and tasks more enjoyable. If possible, create a teamwork scheme for optimal productivity.

If properly managed, employees work night shifts and weekends. It will also focus on how to overcome challenges at work. Providing good facilities for employees can also maximize health and well-being while working the night shift.