REPORTING for work just when everyone is headed home (and clocking out when the sun rises) isn’t easy. The unusual hours mess up with your body clock which then puts your sleep cycle out of whack. Night shifts are hard. Common struggles include: staying awake and alert, feeling hungry often, soldiering on despite the lack of energy, and being productive during rest days.
Despite the hazards of a graveyard shift, many professionals are required to work while the world is sound asleep. (Nurses, doctors, security guards, manufacturing workers, and call center professionals represent!). Here’s how they deal with their night shifts.
They have a set routine.
“I try to follow a schedule. It’s hard but it can be done.” Avi, 26, nurse.
Avi plans his days and nights to the dot, meaning he sets a specific time for running personal errands, cooking meals, sleeping, and chilling out with Netflix. Avi can sneak in five to seven hours of sleep in a 24 hour-cycle and makes sure that his snooze time is a priority. It can be tempting to squeeze so many activities into his schedule (like watching an additional episode of the latest K-drama hit!). But he says that following a schedule and staying within that schedule is key to his mental health. It gives him the energy for those long nights, while at the same time allows him to make full use of his waking hours without feeling harassed.
They eat right.
“I limit myself to a cup of coffee during a workday. High-protein meals also work for me. Limit sugar and salty snacks” Araceli, 34, call center agent
In between giggles, Araceli said that her biggest struggle was cutting down coffee, chips, and chocolate from her meals. But then three years of that twice-daily coffee, a bag of potato crisps, and a bar of chocolate took a toll on her energy levels. So the first thing she did, instead of cutting it altogether, was to include healthy protein such as steamed chicken, greens, and healthy grains in her diet. “I cannot live without rice!” adds Araceli “But I made sure that my early morning “lunch” was protein-rich to keep me full.” Focus on eating a high-protein (not necessarily a zero-carbohydrate) meal and eat small meals instead of three large ones. This balance keeps your energy level at its best.
They maintain a work-life balance.
“I love my job, but my mental and emotional well-being are more important!” says Dua, 30-something, sprightly and proud transgender Team Leader who has always preferred the night shift. A stellar performer, Dua’s advice for first-timers is to create a life separate from work. Find a hobby and avoid unnecessary stress by leaving your work in the cubicle. It has helped her avoid burnout for the past seven years. Dua is a dancer by heart. Classically trained, she carves out time to teach kids modern jazz and ballet. “The moment I kick my heels off and put on my dancing shoes, I’m in my own world. I give work 120%, and myself 130%!”.
Last but not least, surround yourself with passionate and like-minded people. Passion for work is the greatest energy booster. When you are in the company of people who are goal-oriented, seemingly impossible goals become doable and within reach.
Check out the dynamic culture at NEARSOL. Your night shifts will never be the same!
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NEARSOL is a US-based BPO and service company that offers clients custom-design solutions. It began operations in 2006 and has since gained a strong presence in the Latin American regions, the Caribbean, and the Asia Pacific, winning many awards for quality and service along the way. Most recent of which is its Great Place to Work-Certified™ Recognition.
The Great Place to Work-Certified™ Recognition is a global accreditation that tells stakeholders what employees think of the company culture. In brief, it says a lot about the happiness and productivity index in NEARSOL. The certification process shows that employees are satisfied with the working environment and that they trust the leaders.
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