How Do I Prepare My Body For A 12-Hour Shift?

So this video is going to be 10 tips to get through a 12-hour shift.

1. Sleep before your shift.
2. Get enough sleep.
3. Prepare your outfit the day before.
4. Iron your uniform the night before.
5. Make sure you have food.
6. Stay hydrated.
7. Take your break as late as possible.
8. Use up spare time by helping others.

How can I stay healthy on a 12 hour shift?

Preparation and packing: Planning your meals ahead of time and packing healthy food ensures there is an adequate variety of food available and helps you avoid the convenience junk food. For a 12 hour shift pack at least one meal and two snacks.

What should I eat before a 12 hour shift?

15 Slow Burning Foods to Keep You Fueled for Your 12-Hour Travel Nursing Shift

• Eggs. They’re easy, versatile, inexpensive, and best of all, they’re packed with what you need to stay satisfied and energized.
• Oatmeal.
• Trail mix.
• Popcorn.
• Greek yogurt.
• 6. . . . or cottage cheese!
• Apples.
• Sweet Potatoes.

How do you stand in a 12 hour shift?

Let’s get started.

1. Look After #1.
2. Get Yourself Organized.
3. Prepare to Forget Things.
4. Exercise – Differently.
5. Bring Food You’re Excited to Eat.
6. Find Routine at Work.
7. Use Your Breaks Wisely When Working 12-Hour Shifts.
8. Make Sleep a Priority.

Should I workout before a 12 hour shift?

If exercise gives you energy: If you have multiple 12 hour night shifts, try exercising right before work on the first day.Sleep after your last shift, then go work out when you wake up, and continue exercising on your days off.

How much sleep should I get before a 12 hour shift?

Get enough sleep!
This may seem very obvious, but when you are working 12-hour shifts, it’s important that you plan your sleep schedule around them. Remember that 8 hours of sleep is ideal, but 6 hours will also do if you’re struggling to find time for 8 hours.

Is it bad to eat on night shift?

Keep hydrated during the shift—water is best. “Avoid eating between midnight and 6 am, if possible, and if you do need to eat during the night, go for low calorie, protein rich snacks—don’t graze your way through the night. “Finally, eat a healthy breakfast before your daytime sleep so you don’t wake up hungry.

When should I sleep if I work nights?

It is a good idea to take a nap just before reporting for a night shift. This makes you more alert on the job. A nap of about 90 minutes seems to be best. Naps during work hours may also help you stay awake and alert.

How do you meal prep when working nights?

Planning your food intake throughout the night shift
Eat protein for your first meal at the beginning of your shift. This will give you long-lasting energy and make you more alert. Then eat small, frequent snacks throughout the night, alternating a lean protein with a carbohydrate, to keep you awake and satisfied.

Are 12 hour shifts hard?

FACT: Most workers can easily adapt to 12-hour shift schedules. However, for some workers, the 12-hour shift can be extremely difficult. Older workers occasionally find the length noticeably fatiguing and can have a difficult time recuperating from them, especially when working several consecutive days.

Is working 12 hour shifts bad for your health?

According to the researchers, constant exposure to stressful situations for long periods of time, along with generally difficult hours of work (often nurses working 12-hour shifts were working overnight) and the overall psychological demands of the job, can lead to general stress, fatigue, cognitive anxiety, problems

How can I make my shifts go faster?

11 Ways To Make The Workday Go By Faster

1. Find Things To Look Forward To.
2. Get Moving.
3. Take A Snack Break.
4. Put On Some Music.
5. Focus On The Present.
6. Find A Task You Enjoy.
7. Switch Up Your Day.
8. Take Initiative.

How do you eat on a 12 hour shift?

When creating a 12-hour shift meal plan, consume a diet of little to no sugar, remove highly processed foods, limit carbohydrates and avoid having excessive caffeine as a way of getting through your shift. Spend time preparing meals, which removes the need for poor pre-packaged or on the go alternatives.

Is it better to workout before or after work night shift?

Take 30–45 minutes prior to your night shift start time and exercise with weights, calisthenics, cardio then shower. This will boost your metabolism, keep you more alert for a while, and click one of the the MUST DO’s off your list.

Is it OK to exercise after night shift?

Exercise.
Since working the night shift may increase your risk for heart disease and other conditions, it’s important to adopt a consistent exercise routine.

Should you stay up the night before night shift?

Before your first night shift, it’s a good idea to try to sleep during the day so you are not awake for a full 24-hour period. Some people may find that staying up late the night before the first shift helps to get them into a routine.

What food is good for night shift?

“Incorporating more healthy fats and protein into the diet helps them [night shift workers] feel fuller for longer so that they’re not getting those cravings. So things like avocado, cottage cheese, nuts, eggs, and vegetable based protein.”

What is best vitamins for working on night shift?

Nutritional supplements
Based on numerous studies, night shift workers should consider taking 2000-5000 IU/d vitamin D3 and raising serum 25-hydroxyvitamin D levels to 40-60 ng/ml. This may help to compensate for the effects on bone density of reduced sun exposure.

What should I eat after night shift before bed?

What Should I Eat After Working Night Shift?

• Oats with blueberries, banana and greek yogurt.
• Sprouted bread.
• Apples.
• Whole-grain toast with banana and peanut butter.
• Kiwi fruit.
• Homemade green smoothies.
• Barley.
• Tart cherry juice.

Do night shifts shorten your life?

It has shown that one in ten of those who have worked rotating shifts for six years will die early. It’s not just the harm we’re doing to ourselves – in some jobs we put others at risk.

How do I relax before a night shift?

Keeping to a regular sleep schedule – going to bed at the same time and waking up at the same time – is recommended as a way to promote good sleep. This can be difficult for shift workers. Develop a bedtime ritual that you follow before you go to sleep – relax with a book, listen to music or take a bath.