Nightmarish night shifts!

WORKING through the night and trying to catch up on sleep during the day or whenever one can, may result in more than just grumpiness. But while working in shifts especially night shifts, it is essential to make the necessary physical and mental adjustments. A few tips to increase efficiency and achieve optimum work levels during your night shifts:

The early hours of dawn are the hardest time to stay awake. Make sure you have enough stimulating work to do during that time. Keep busy.

Don't get too comfortable or too warm. Take a short walk in the fresh air (if possible) rather than downing stimulants like coffee/tea to keep you awake.

Make sure there is plenty of light at your workstation.

Try not to go out before your shift starts. This will make you more tired, and if you have a drink, alcohol will make the shift worse.

Do some light exercises before beginning work to give you more energy and keep you alert.

If possible, consider shorter night shifts and avoid quick change-overs.

Try not to work in deathly silence --- play some music, or chat to colleagues in between to break the monotony. But make sure you are not disturbing others!

On an average, the body needs approximately 5 - 9 hours of sleep every 24 hours. It doesn't matter when you sleep. What is important is the establishment of a routine. This means going to bed at a set time and waking up at a specific time, too. Get a routine going and soon your body will get used to it.

While catching up on sleep try to:

Avoid eating too much before you head for bed. Steer clear of stimulants such as caffeine and nicotine.

Allow yourself to unwind between getting home and going to sleep.

Make sure your bed is properly supported. A firm, level mattress is essential.

Don't use over-the-counter sleeping pills or tranquilisers for more than 2 weeks, as they can cause dependance.

Use your bedroom for sleeping only: that means no TV, no computer and no work.

With the advent of call centers and twenty-four-hour phone banking services, night shifts have become a norm rather than en exception. By establishing a schedule and giving yourself enough time to relax and recuperate you can deal with the problems that come as part of it, more easily.

PAROMITA PAIN