Health and Wellness Tips for Night Shift Workers

Do you regularly work night shifts? You aren't alone. According to the American Psychological Association (APA), roughly 15 million Americans work night shifts. While working night shifts comes with certain perks, it can have a negative impact on your health. The good news is that you can protect and preserve your health when working night shifts by following a few simple tips.

Get Sun Exposure

Sun exposure is important. Sunlight is a catalyst for the production of vitamin D. When your skin is exposed to it, your body will produce vitamin D, thereby strengthening your immune system and regulating your metabolism. Working night shifts, of course, means that you may get little or no sun exposure. And without sun exposure, your body's vitamin D levels will drop. You can protect against vitamin D deficiency by staying outdoors for just 20 to 30 minutes when the sun is shining.

Develop a Routine

One of the most important things you can do when working night shifts is to develop a routine. Without a routine, your body won't be able to fall into a rhythm. This can lead to increased fatigue, slower reaction times and trouble sleeping (see below). You can improve your health and wellness when working night shifts by developing a routine.

Work Shorter Shifts

If possible, try to work shorter shifts. Working 12-hour night shifts can take a toll on your physical and emotional health. By working just six- to seven-hour night shifts, it will have less of an impact. You can protect your health by working shorter night shifts such as this.

Keep Yourself Hydration

Hydration is important when working night shifts. Research shows that three in four Americans are chronically dehydrated. Night shift workers oftentimes have higher rates of chronic dehydration because of their irregular schedules. To improve your health, focus on keeping yourself hydrated when working night shifts.

Improve Your Sleeping Habits

You should also try to improve your sleeping habits. Falling asleep during the daytime can be difficult. Even after working a night shift, you may struggle to fall asleep while the sun is still out. But you can improve your sleeping habits in several ways. Going to bed at the same time every day, for instance, can improve your sleeping habits. Another tip to improve your sleeping habits is to make your bedroom as dark as possible. Make sure the curtains are shut, the television is turned off and all other sources of light are eliminated from your bedroom.