It’s challenging to adjust to a night shift, especially with a normal sleeping schedule.
Our bodies are designed to work in the morning and rest at night. However, would you pass on a lot of lucrative online job opportunities with US clients?
If you do accept a high-paying job with a US client, how do you cope? Here are 7 tips to adjust your body clock in preparation for working at night:
Make Gradual Changes to Your Sleep Schedule
If you have time, gradually adjust your sleep schedule. You can shift your bedtime by 15-30 minutes a day until it’s aligned with your new working hours.
This will help your body adjust to the new schedule without too much disruption.
Stay Up As Late As Possible If You’re Starting Immediately
If you don’t have a lot of time, stay up late in the days leading up to it so you can sleep in the morning.
Also, avoid taking long naps during the day to build up your sleep debt. This way, it’ll be easier to sleep in the morning.
Make Your Room as Dark as Possible
Light around us strongly affects our sleep-wake cycle through our circadian rhythm.
Thus, you can make your room as dark as possible to mimic nighttime. Consider using blackout curtains or eye masks to shut out the sunlight.
Have a Consistent Sleeping Schedule
Have a Consistent Sleeping ScheduleAs much as possible, you should establish a consistent sleep schedule (at least 7-8 hours) that aligns with your night shift hours.
Try to go to bed at the same time every night and get up at the same time every morning.
In the coming weeks, avoid sleep disruptions as you adjust to your new schedule.
Nap Before your Night Shift
Taking brief naps (20-30 minutes) before starting your night shift can enhance your alertness.
However, avoid napping excessively or too close to your shift, as it may disrupt your sleep in the morning.
Have a Relaxing Bedtime Routine
Establish a soothing bedtime ritual as a signal to your body that it’s time to relax.
This could involve activities such as reading, enjoying a warm bath, or engaging in relaxation methods like deep breathing or meditation.
Use Sleep Aids
As a last resort, you can use sleeping aids such as melatonin or similar supplements for the first few weeks.
Once you’ve completely adjusted, you can slowly reduce your dosage until you can eventually stop using them. However, make sure to consult your doctor first, especially for stronger medications.
With the tips above, you can slowly adjust to a night shift schedule with your US clients in a healthier way.
Still looking for a US client? Sign up through Remote Staff for the best online jobs for Filipinos.
We have a roster of US-based clients and other foreign clients who might need your skills. We also offer both day shift and night shift opportunities, depending on your preference.
Register today!
