Tips to Stay Fitter and Healthier

Tips to Stay Fitter and Healthier While Working Nightshifts


Tips to Stay Fitter and Healthier

If you’re involved with the medical profession and is a doctor, nurse, social worker or other healthcare expert, it’s utmost crucial that you take care of yourself to stay healthy and strong. But maintaining healthy lifestyle is not easy for these professionals because of their normally hectic work shifts. Night shifts prove more stressful because that prevents them from having enough sleep. Thus a renowned doctor based on Harley Street in Marylebone, London discusses some important aspects to keep health professionals fit and healthy in the following sections of this blog post.

The basic solution revolves around 3 things that include the following:

  • Develop better sleep pattern
  • Eat healthy and
  • Cut down caffeine intake

The following advices are bound to keep you more alert and attentive throughout a shift and reduce the volume of mistake caused due to exhaustion and tiredness. Here we go.

Get enough amount of sleep

Lack of proper sleep can have a severe effect on your overall health and wellbeing. Moreover, it also affects your professional efficiency by preventing you to focus your mind on something for long. While you are on nightshift, make sure to catch up with enough sleep both before and after the shift. If you miss out on enough sleep, you are higher risk to make unexpected mistakes and risking your patients’ lives as a result.

Here are some tried and tested tips about how you can catch up with enough sleep after finishing a night shift.

  • Reduce your caffeine intake. It is okay to have a coffee at the start of your duty hour to boost alertness. But you should avoid having another during the shift. This will help you fall asleep easily once you get home.
  • Working too many night shifts back to back proves stressful and takes a major toll on your heath. If possible, take a break from consecutive night shifts.
  • Try avoiding long journeys to and fro because the time spent on the road will affect your quality sleep time.
  • The moment you reach home, put your phone on Do Not Disturb mode. Request your family and close friends avoid calling you during the time when you have to sleep.
  • Do not use the phone just before going to sleep. Radiation from the phone screen affects sleep by preventing a hormone named melatonin from performing its job.
  • Invest in top-quality blinds and heavy curtains to block light from outdoors entering your room while you sleep in daytime.

Develop healthy eating habit

Build up a healthy eating habit with 3 square meals a day. Finish dinner before starting your shift and do not forget carrying healthy snacks with you. This way your energy levels will be up. Focus on berries, various seeds, nuts, chick peas, raw garlic and such other nutrient-rich food items. While considering non-veg snacks have food items that are made from grass-fed meat.

Take care of your hydration level

When your body is not properly hydrated, you’re likely to suffer from headaches and fatigues. But make sure to stop consuming any kind of liquid after 4 in the morning to avoid going to the toilet repeatedly during your sleeping time later in the day.

Rely on public conveyances

Avoid driving to and fro while working night shifts. Fatigue is one of the major causes of road accidents early in the morning. Take public conveyances to avoid accidents. In case you have to drive yourself after working night shift, follow these tips to avoid accidents on the road:

  • Roll down the car windows
  • Stop somewhere on the way to take a walk around
  • Tune in music in a louder volume

These things will keep you alert and conscious behind the wheels to prevent accidents.

Never think twice to spend money on your comfort

Dress up in comfortable clothes for your night shift to make the duty hours more bearable. This suggestion is more meaningful for professionals, who have to work on pressingly busy shifts. Make sure to slip on a comfortable pair of footwear to make your feet feel at ease throughout the night. Certain varieties of shoes have sleep resisting property. Moreover, they automatically conform to your feet shape providing you with exceptional comfort when worn for long hours.

If you wear contact lens, make sure to switch to your conventional glasses while working at night shifts. Glasses make your eyes less tired and sore compared to lenses.

Stay busy during the shift

You may not need to focus on this particular aspect because the work pressure at your workplace is likely to take care of it. Quieter shifts usually make people drowsy and automatically fatigue kicks in. Keep yourself active even during the breaks to keep your energy levels higher. If you’re wondering how to do that, here are some tips:

  • Take a walk during a break
  • Walk up and down a set of stairs
  • Do little workouts
  • Stretch yourself out physically to improve blood flow inside the body

These activities are bound to keep both your mind and the body active and energized. You can also make use of a fitness app to achieve your goal.

Monitor your health regularly

Working night shifts for long time is likely to affect both your mental and physical health. Medical professionals working night shifts are always at higher risk of developing diabetes, insomnia or sleeplessness, daytime sleepiness, diabetes, abnormal weight gain and irregular menstrual periods.

These days many doctors, and nurses are investing in health and fitness trackers like Apple Watch. This range of gadgets automatically tracks your sleep, the number of steps you have taken and your heart rate. Some of these gadgets analyse the stages of your sleep as well as calculate your total calorie intake for a day.

If you don’t want using these gadgets, buy a blood pressure monitoring machine to monitor your blood pressure from time to time. When your blood pressure is high, you can change your lifestyle and diet easily to continue on the right track.

It is also worth taking a thorough health assessment several times a year. The Health Screening Clinic offers this service at a price that easily suits every pocket. The clinic is strategically located at Harley Street in Marylebone and can be easily reached from anywhere in London. It offers an extensive set of medical tests using the cutting-edge infrastructure to get a comprehensive overview of your overall health. The set of tests can be customised to cater to individual needs and requirements.

Do unwind yourself once a shift gets over

It is very important to unwind yourself both mentally and physically after every shift. Life of medical professionals is never very easy because they have to witness many traumatic events which impact both their quality and ability to sleep. You may unwind yourself through ways like talking to friends, listening to music, practicing yoga or even reading.

Avoid switching on the TV before going to sleep in the morning because it badly affects your sleep quality.

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