Hi Floyd
As a former night worker i can vouch for how you`re feeling - and a lot of the replies here are all very sound and point out some good explanations why.(if i end up repeating some of them guys - i do apologise!)
Ok here`s my guide to you on how to survive, (with some top tips from my mum who used to a nurse and knows eveything that`s good for you!)
1)Working nights is horrendous at the best of times - but if you have to do it then it`s essential you get your body into a routine just as you would if you were a day worker.
*As a day worker you start your day by getting up around 1-2 hours before you start work, then when you get home you wait until about 11pm to go to bed, (unless you go out and then it`s any time, but they`re one offs). So, reverse this when you`re on nights.
As an example, i used to start work at 9.30pm, so would be up by 7.30pm to get ready and get my body used to being up and not laying down in rested state. It`s impostant here not drink any caffeine or energy drinks. Why? Well, although your body is in a night routine, your brain more often than not isn`t. While your body is awake the endorphins in your brain that tell your body it should be resting at 3am are fighting with the ones which are confused at to why you`re awake! Sounds complicated? It is! And that`s why you feel a bit crap. Drinking caffeine just escalates this and winds the mind up - your body should get tired naturally so try to stay off the caffeine, or at the most just drink tea minus the milk which is far better than coffee.
*Once you`re at work get going straight away - don`t be tempted to sit down and have a ciggy or eat, you should save it until dinner time, (remember you`re reversing your bodies clock so it`s still important to treat it like it was just doing a normal days work). When you have lunch, try and take a walk outside the building to get some fresh air in you, this will help your brain stay alert and stop you feeling so mashed.
*Once your shift is finished and you`re home don`t collapse straight into bed! Remember working days you don`t go to bed until around 5 hours after you finish, (assuming you`re a 9to5er like me), so chill out and enjoy some tv, a dvd or walk the dog or do some house chores in order to let your body wind down. Now this next bit may sound crazy but fater you`ve unwound a bit have a light meal - nothing too spicy or full of protein as this will wind your body up. Try something like pasta or a pizza with a light topping. Pasta is great as it relaxes you, (don`t ask why!), and pizza`s have the same effect due to the wheat content in the dough. Now, go to bed around midday and sleep until 2 hours before work, (i`m just going on my old rota here - replace it with your own!). This should give you a good 7 hours of quality sleep - which is good for anyone. Some people live off 8 hours but 6 and a half to 8 hours sleep is ideal.
*If you must smoke, refrain from smoking before you go to sleep - the nicotine hit will still be whirring round your body while you doze off and next thing you know - 2 hours later it wants another and will involuntarily wake you up!! Believe me i thought my mum had told me her first ever porky until i tried it out once. I woke up about 6 times and felt rancid. Non smokers sleep much better than smokers, so bear that in mind.
*As Mark points out, lethargy can point to other things - ME is the worst but is less common now than years ago, diabetes is another, a poor diet with too much sugar and fat is the worst culprit of all. So see your doc just in case, it won`t do you any harm.
*And most of all try and do something on your nights off! The worst you can do is just lay around and doze about - do something to make your body and brain feel stimulated. Vegging around will make you feel even more tired.
*Finally, Rob Sheps words should be listened to! Too much sleep is bad for you big time. Put it like this, if your body needs 7 hours sleep and feels good, then great. So imagine 12 hours sleep. That extra 5 hours is eating into your bodies natural cycle and technically you have overslept. The same night or day you will find it really hard to go to sleep. So try and get your 7 hours a day. If you get to bed late then get up the same time to keep a rythym going, once you get back the next day your body will feel better for the full 7 hours rest so just get tired naturally rather than sleep later.
That`s all i can offer. It may not be gospel but it helped me no end.
Good luck fella, i`m sure you`ll be fine in time.
Cheers
Westy
Site Technical Help Editor and Moderator
Home Cinema Editor - Area450
