How Sh*t is Being Fatigued At Work?!

How sh*t is being fatigued at work?! like seriously. Falling asleep at the wheel (or doing the old trick where you pump Metallica while half your head is hanging out the window), or you find yourself constantly running into walls that you thought were open doors. Oh, and to top it off, your boss expects the job done in a timely fashion (or for you nurses out there, trying not to kill someone!). Not to mention all the while, everyone you love dearly is at home, fast asleep. Bastards.

But here is the thing. Night shift fatigue does not have to own you. There are a few things you can do to help, and I am not talking about just smashing energy drinks and hoping for the best.

Here are 10 real ways to help you feel a bit more human when you are working against the clock.

1. Lock in your sleep routine

One of the biggest game changers is protecting your sleep like it is gold. Pick a time after your shift and treat it as your must-have sleep window. Chuck on a proper sleep mask from Night Work Nutrition (a little sales plug there hehe), darken the room as much as possible, and let everyone in your house know not to wake you unless the house is on fire.

2. Do not treat caffeine like a crutch

We have all been there. Lining up that second or third coffee just to stay upright. But too much caffeine late in your shift will have you staring at the ceiling when you are trying to sleep later. The best move is to use it early on, then ease off. Water, electrolytes or even a light tea later in the shift will go a lot further than that 3am energy drink. Even if you are someone who claims "oh caffeine doesn't affect me, I can literally have a coffee and go to sleep bla bla bla" It is still going to affect your REM sleep and the quality of sleep. So ditch the caffeine closer to knock off.

3. Eat food that actually fuels you

Trust me, that servo sausage roll is not helping your energy levels (or your waist line). Eating properly on night shift makes a huge difference. Think protein, healthy fats and food that keeps you going without the crash. That is exactly why we made the Night Revive Meal Replacement Shake (sales plug #2). It is packed with protein, fibre, vitamins, minerals and a little green tea kick to keep you going without the sugar spike. Buuut if you aren't up for a meal replacement shake and want something you can chew on, I recommend something that is high in protein & healthy fats. Look at our recipe section on this blog for more inspiration.

4. Sneaky nap equals secret weapon

If you can sneak in a short nap before your shift, or during your break (or if you can go unnoticed), it can seriously help. Not a long one. Twenty minutes is the sweet spot. Any longer and you will wake up feeling more wrecked. But a short nap? It can reset you completely.

5. Trick your body with light

Ever noticed that you feel like death up until the sun comes up and you feel like you could do a double (but lets not be stupid, F that), your body clock is out of whack on nights. One thing that helps is light. At the start of your shift, get as much light as you can. Even sit outside and have a cuppa, better yet, go for a nice walk (you can do it!). Bright lights tell your brain it is time to be awake. When your shift ends, block out light on your way home with sunnies and keep your room dark. That tells your brain it is time to crash. So in short: Light = wakey wakey, Dark = sleepy sleepy

6. Move your body

Sitting still for twelve hours straight does not help with fatigue. A bit of movement during breaks, even just stretching or walking around, can wake you up and keep your body ticking. It does not need to be a full gym session, just some motion to shake off the slump.

7. Create a wind down routine

Finishing a night shift and going straight to bed does not always work. Build yourself a little routine to switch off. Shower, chill out, put your phone away, throw on your sleep mask (I'm assuming you have gotten one by now, don't make me sneak in another sales plug) and give your brain time to slow down. It will help you sleep way better.

8. Stop pretending you are fine when you are not

Shift workers are tough, no doubt. But that does not mean you have to push through exhaustion and act like it is normal. It is not. Being wrecked all the time is not a badge of honour. It is a sign that something needs to change. Rest, fuel up, and look after yourself before you burn out. If you are operating heavy machinery (e.g truckie or in the mines), let your supervisor know that you're ruined and just need a breather. They would rather you be fully fit, than put yourselves or others at risk.

9. Stay connected outside of work

Night shift can make you feel like you are living on another planet. It is easy to lose touch with mates or family. Make the effort to check in with people, even if it is just a quick text or a coffee after your shift. Keeping those connections helps you stay grounded. Don't be a hermit. Don't let night shift take a hold of you.

10. Use the tools that actually help

We started Night Work Nutrition because we live this life too. The weird hours, the tired mornings, the upside down routines, we get it. That is why we created products like the Night Revive shake and our contoured sleep mask. They are made to help you actually deal with shift work and get through it in better shape. And Boom! There is my final sales plug.

Final Thought

Working nights is no joke. It messes with your sleep, your appetite, your head. But it also pays the bills and gets the job done. Just do not forget to look after yourself along the way.

Try a few of these tips, fuel your body properly and give yourself permission to rest. Because when you are feeling good, alert and on top of your game, you are not just surviving shift work , you are owning it.

Need help with sleep or fuel? That is what we are here for.
Feel free to message us any time for more tips!

Jim Maher
Night Work Nutrition