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Lifestyle changes needed to adjust to night shifts
Working in call centres and BPOs have become one of the most lucrative professional avenues for young graduates. Although the big money offered by this sector appears incredibly attractive, the long work hours and night shifts wreak havoc on young bodies. Many workers report problems like insomnia, alertness lapses and health issues when working in night shifts. Having turned their lives upside down to toil on a schedule that goes against the biological clock, shift workers need to take special care of themselves to ensure that they stay healthy, alert and productive in the long term. Here are some tips:
Don’t scrimp on your sleep: It is important to maintain a healthy sleeping pattern when working night shifts Lack of sleep can make you irritable, anxious and depressed. Your short-term memory may suffer and your mental alertness will go off kilter; your immune system may also take a beating, making you more vulnerable to colds and fevers. Eight hours may just not be enough to catch up on sleep during the day. Daytime sleep is lighter and less restful than night sleep, and you may need to include short naps and lengthen the hours you spend sleeping to make up for the loss of sleep quality. To enhance the quality of your sleep, use a separate room that is free from light and noise disturbances. Schedule some time to relax when you get back from work, and establish a wind down routine that calms you down and gets you ready to nod off.
Don’t pack your schedules tight: Make some ’my-time’ during workdays and set a routine. When a routine is followed, the body gets used to it in time. Get regular exercise.
Eat healthy: Diet influences our energy and mood levels in a big way. Eat balanced food, and include plenty of fruits and vegetables. Avoid high-sugar snacks and carbohydrate rich food like candy bars that provide a temporary burst of energy and then cause you to crash. Caffeine can boost your wakefulness and alertness levels, but abusing it can lead to sleep and stomach problems. If you find it difficult to fall asleep after a long night shift, restrict the amount of caffeine you consume and avoid it altogether towards the later half of your shift.If you are bored or have trouble staying awake during long shifts, try changing tasks often, and do enjoyable assignments at times of low alertness. Talk to coworkers and get some exercise. Working in night shifts is not easy. It is after all unnatural and takes a toll on your physical and mental health. If you are working in night shifts, you will have to make several lifestyle changes and summon up plenty of resolve and positive outlook to help you adjust. Negative thinking will only bog you down, make you lethargic and affect your productivity. A positive outlook on the other hand can give you the strength, energy, and the clear head you need to get through a long, hard night at work.
BINDU SRIDHAR
faqs@cnkonline.com
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