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    • Your Qs: How do I prepare for night shifts?

    Staff Writer - 2 min read

    11 August 2017

    You asked, we answered.

    Your Qs: How do I prepare for night shifts?

    I’m a shift worker and occasionally have to work night shifts for a fortnight at a time, usually composed of two blocks of four nights each. As you can imagine this really messes with my body clock. Any suggestions for the best way to manage this time?

    Ally, WA.

    “That's really tough, because in essence it’s like you’re trying to work in Perth three days a week, and then all of a sudden you have to transition to working in London for four days a week – before snapping your fingers and going back to Perth.

    Now if you were planning a trip to London, you wouldn’t think it was realistic to go there, adjust and function perfectly then come back, and adjust and function perfectly. But that’s really what that work schedule is asking of you. It’s important to recognise here that it’s biologically impossible to adjust to that pattern – so you need to approach your four night shifts in a well-rested state.

    Make sure you have a fair bit of downtime and don’t try and organise too many things in the three days in between. Use napping and make sure you get as much sleep as possible. Then at the end of your night shift, be careful about not exposing your body to too much stimulation – you don’t want to give the brain any signals that it’s time to wake up. Put your sunglasses on and slink off to bed while your brain still thinks it’s dark. This way you can get three or four hours sleep before your body starts to wake up again. Use that time to do a few things and then catch a nap before heading off for the next shift.”

    Dr David Cunnington, sleep physician.

    Staff Writer

    Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances 

     

    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.

    This content is brought to you by AIA Vitality

    AIA Vitality is a science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    enquiries@aia.com.au

    AIA Global aia.com

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    enquiries@aia.com.au

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