Many of you have jobs that require them to work night shifts, but they don’t know how to maintain a healthy lifestyle while working at night so that they feel fresh and healthy. Here’s some tips that will help you to stay fit even if you work at night.
Take proper sleep
Aim to get 6-8 hours of good sleep every day before starting your shift. If your sleep timings are irregular, your body will have no idea of your sleep-wake timings, and this could affect its ability to regulate the release of hormones like melatonin and cortisol.
Control light exposure
Exposure to light triggers chemical events in the circadian pacemaker that affects your sleep and wake cycles. Artificial light can affect your circadian pacemaker in the same way as sunlight, and timed exposure to bright light can help to alter your body’s sleep cycle.
Plan your diet properly
Night shift workers are more likely to experience metabolic syndrome and have a 29 percent increased risk of becoming overweight or obese due to poor diet and the disruption of the body clock. Planning your meals can help you to stay alert during your working hours and be more relaxed when you need to sleep.
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Exercise regularly
Exercise may sound impossible after working in night shifts, but being consistent can help you maintain your energy and keep you at your best. If you can’t do a full workout on the days you work, at least get out and stretch your legs for a brisk walk, or do some yoga or another low impact activity.
Use caffeine wisely
Most of us rely on a certain amount of caffeine to wake up and stay productive. Caffeine can improve memory, mood, and physical performance. Whether your drug of choice is coffee, black tea, or dark chocolate, it’s fine to consume it—as long as you stop before you become jittery and strung out.
Stay hydrated
Coupled with eating healthy, staying hydrated will help keep you energized and alert. Avoid sugary sodas and fruit juices, which will make your blood sugar spike and then crash. Drinking enough water helps to regulate body temperature, prevent infections, deliver nutrients to cells, and keep organs functioning properly.
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