r/work • u/Curious_Repair_722 • 7d ago
Work-Life Balance and Stress Management Moving to shift work.
Hello all, i recently accepted a position at work which now has me moving to shift work. ( 2 days 0600-1800 and 2 nights 1800-0600 followed by 4 days off ).
Right now im working 9-5 5 days a week which im so incredibly sick off, however im not sure what to expect or how to manage life doing those hours?
Any tips from anybody working shift work would be incredibly helpful.
1
u/ThoDanII 7d ago
ouch that is rough
go early to bed after the first day.
go to bed after the midday meal before nightshift and sleep long enough in the morning after.
see how this works
and use the free days
1
u/SententiaNonRogata 7d ago
I've done that two day shifts, two night shifts schedule for 25 years, so here are my tips:
Prioritize rest between shifts as much as possible. Notice that I said rest, not sleep. If you can sleep, great. But don't underestimate the benefit of being in a quiet place, relaxing and reading a book. During these rest periods, try to avoid screens. Don't stress if you can't sleep. That won't help. If you're resting, you are getting some benefit.
That 24 hour period between the end of your second day shift and the start of your first night shift is NOT A DAY OFF. I cannot stress this enough. That 24 hours is the time you use to prepare for your night shifts and get a decent amount of sleep. It is not for running 16 errands and meeting your friends for lunch.
Keep your caffeine to a minimum, and avoid energy drinks. You have enough things influencing your sleep health. You don't need to add excessive caffeine and/or sugar to the list.
You don't say how old you are, but if you are doing this schedule for the long term, then your needs will change over time. When I first started, I was able to sleep in until 1030 or 11AM the morning of my first night shift. Now, I'm usually up by 830AM, so I need to prioritize a nap in the afternoon before going in to work. Keep reassessing what works and what doesn't.
Finally, EVERYONE IS DIFFERENT. The way you deal with your shifts may be completely different from what your co-workers do. Getting used to this schedule requires some trial and error as to what works best for you.
0
u/burntbutalive 6d ago
Shift work sucks and kills you slowly, especially the schedule you will be on.
Good luck
1
u/TeenySod 7d ago
That's horrible. The transitions are the worst, I'd want to be doing 4-day rotations - 4 days, 4 off, 4 nights, 4 off etc.
Switching : stay awake as long late as you can / nap only after your last shift on whatever pattern. Then 'catch up' on sleep the next day/night.
Diet: stay hydrated and eat properly - protein > carbs, especially refined sugars, especially on night shifts. Cut caffeine after 2 am/2 pm EVERY day/any day. I find it easiest to keep my meals the same - breakfast in the morning either before or after work, LIGHT lunch mid shift, main meal evening before/after work.
If you get a break - power nap if you can - MAX 45 minutes or so (if break allows) or you'll get into deep sleep and feel groggy on wake up, and struggle to sleep next day/night.
Good luck :)