night shift

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Looking for advice on the effects cons a night shift on the body? I hear this question a lot. The truth is, unless you are a bird Natural night, shift work "inevitably be hard on your body. Few never completely adapt to a schedule that conflicts with their rhythms Circadian nature. I am a night owl, and for years I worked 4:45-13 pm, at the opposite of my ideal time. I never been used. It almost killed me.

If you're struggling with a weird schedule, hopefully it is a concert short term. But there are ways to help your body to adjust to shifts in the meantime. Exercise is definitely one them!

Exercise helps all

The exercise strengthens the body so that it can withstand demanding circumstances (such as working in the middle of the night). Regular exercise will give you a stronger immune system, liveliness and energy sufficient which are all very important in the life of a shift worker.

Another reason exercise helps your body to manage the night shift: you sleep better. It is not easy to sleep when the quality of your shift and therefore it is the sun. But if you exercise regularly (Enough to not bother you), you have a better chance of conking quickly and strong to stand overnight. Just do not exercise a few hours of bedtime or you may be too wired to sleep. If you can, before your work shift. This will improve your alertness, too, so you can eat one less cup of Joe!

Speaking of sleep, here are some unsolicited advice on the importance of obtaining quality ZZZs: Most adults need more than 7 or 8 hours per night, but few obtain. And waste an hour here and there makes a difference. "Even relatively modest reductions in daily sleep time may accumulate over the day due to a sleep debt ", the National Institutes of Health said. The Lack of sleep can hack away at your health, happiness and productivity.

And, no, you can not buy sleep on weekends.

Do not let your DIET down the TOILET

"Night work is not natural, stress, and predisposes you to gain weight, Jo says blogger on Cranky Fitness Fitness, adding a joke:

"What is the difference between a nurse and night an elephant? About ten pounds. "

Because many of you work alone and can not leave your post, it is difficult to maintain a healthy diet. And even if you get a break, which is open? You can not exactly your nearest Whole Foods to drive two hours instead of join the Taco Bell "fourth meal" crowd in the wee hours of the night, pack a cooler filled with healthy foods. Dipping into meals and smart snacks every hour you will keep your metabolism and energy up. Fast food is not.

BULL red is not a CUREALL

Go easy for night workers caffeine. If you use caffeine to fuel you through your shift, you will have a hard time falling asleep ridiculous when you get home. What I know from experience. Not only that, but you're likely to crash at the end of your shift. What works for me: having a drink containing caffeine at the beginning or during my shift, then move to decaffeinated using other tried and trusted tips to stay awake (running, eating an apple, turning the A / C. .. or AC / DC).

RESET your favorite books

Although our circadian rhythms are a unique product of nature, they are also evidence external factors. This means that you can change the clock in your sleep to some extent. Three ways:

ONE: Trick your body into thinking it is day / night. the interior light has an effect similar to sunlight, so keep the lights when it is one hour late. And when it's time to go to bed, make sure your room is pitch black (or get a comfortable eye mask. Since I started sleep with one, I fall asleep in seconds instead of hours).

TWO: Be consistent in your sleep habits and daily routines. In an amusing article entitled "The truth behind the night owls and people in the morning," Brie Cadman recommends going to bed at the same time every night (or morning). "This will not only help you sleep better," said Brie, "it can help change your one clock earlier (or later) bedtime. "

Do not use the "capture of sleep" on weekends. A) it does not work, and B), it will mess up your schedule and derail all of your efforts to get the night shift.

THREE: Avoid eating, drinking or exercise before bed. All will keep you awake. Caffeine and alcohol consumed before bedtime may also cause you wake up in the middle of sleep. Peel your eyes away from the television and computer one hour before bedtime, too light emanated screens has been shown to have the same effect on your brain as natural light, he says it's time to wake up.

rel = "Nofollow" href = "http://www.idealshape.com/blog/the-secret-to-a-fitness-routine-that-sticks/"> regular exercise and a diet are particularly important for healthy quarter workers. Treat your body right for you to resist the challenge … until you find a job that matches your body clock!

Chelsea Bush writes similar articles for online fitness forum Ask Fitness Coach. The Ask Fitness Coach team is dedicated to helping people catch up on the most effective health tips and weight loss trends.

Have a burning question? Stop by Ask Fitness Coach and we’ll answer it!

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