Have you recently had a schedule change? Are you feeling tired, moody, and are wondering how long it will take until you feel like your normal self?
I just started adapting to my new shift when I was told I was going to have my hours changed again. I would have to be up by 4 am, which was the opposite of what I was previously doing. I am no stranger to shift work and routinely have my schedule changed every year. Every time I have had a shift change, I hate it for the first month. Moodiness, loss of appetite, bathroom irregularity, low energy and several other issues can arise when your normal routine is changed. However, this shift change was significantly easier for me due to me following these 5 tips.
1) Start your day when your alarm first goes off
I know how hard it is to immediately get up and start your day when the alarm goes off. Snoozing makes you feel like you are getting more sleep, but you end up feeling foggy and disoriented. Your body has an internal clock, that tells you when to wake up and when to go to sleep. Snoozing can effect your internal clock and confuse your body even more. Especially when you are trying to adapt to a new shift.
2) Use natural or bright lights when you wake up
As mentioned, your body has an internal clock. Your body uses different hormones to wake you up, and to put you to sleep. The light and darkness of the day has a powerful effect on your internal clock. Exposure to white light can have a positive effect by boosting mood and alertness. With in the first few minutes of being awake, expose yourself to bright light, that way your body can start producing the hormones it needs to keep you alert.
3) Use movement to wake you up
When you work out, your body produces cortisol, which is a hormone that helps you feel alert, and ready to go. Lifting weights, going for a walk, hoping on a bike,
or doing movement in general, boosts serotonin and other endorphins. Exercise also increases your heart rate and circulation, allowing more oxygen to reach the brain and improving alertness. This is particularly important, if you are on a shift that is opposite of your bodies biological clock. By swapping your workout to first thing in the morning you can help your body adapt to your new schedule much quicker.
4) Enjoy your caffeine after you have been awake for at least an hour
One of the keys to wakefulness and optimal sleep is maintaining your bodies internal clock. For those of us on shift work, that it isn’t realistic. Instead, we must trick our bodies into believing it is on a normal circadian rhythm. Caffeine is a wonderful tool and can be apart of a healthy diet. However, when you have caffeine first thing when you wake up, it affects your body’s production of cortisol. Cortisol is a hormone that has a bad rap but plays a crucial role in waking us up an keeping us alert. Instead of grabbing a cup of coffee when you first get out of bed, get a glass of water, and give yourself an hour before consuming caffeine.
5) Create an optimal sleep environment
If you are going against your bodies biological clock, creating an optimal sleep environment is crucial. Temperature plays a big role in restful sleep. A lower core temperature makes you feel sleepy whereas a higher temperature keeps you feeling alert. Temperature between 65-69 degrees is ideal for sleeping. Since darkness signals your body that it is time to go to sleep, utilize black out curtains. Keeping your room as dark as possible will help promote more restful sleep.
Remember to be kind to yourself and give your body time to adjust. The more consistent you are with your schedule the better you will feel.
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