When working graveyard shifts, it’s not just our physical well-being we should look out for. Disrupting our body’s circadian rhythm also strains our mental, emotional, and psychological health.
One of the most common psychological effects of working night shifts is increased loneliness and depression. According to research, night shift workers have a thirty-three percent (33%) more chance of experiencing depression than day shift workers. Part of this stems from a lack of sleep and isolation from their peers and loved ones.
So, how do you deal with social isolation when working a night shift? Here are some tips to help you in balancing work and social life.
Schedule Quality Time With Loved Ones
Working night shifts can make you to miss opportunities to be with your loved ones. Thus, you must be more proactive in planning these.
Coordinate with your friends and family to find a schedule where you are all free to spend time together. It could be a breakfast with your family after your shift. Or you could meet with your friends for merienda or dinner before you log in for your night shift or on weekends.
Furthermore, don’t forget to use your vacation time as well. Plan ahead and notify your employer as early as possible.
Socialize With Your Co-Workers
Another way to mitigate feelings of social isolation while working a night shift is by talking to fellow night shift co-workers. Not only are you all in the same boat, but having someone to talk to can help you remain awake at work.
One benefit of working graveyard shifts is they’re often quieter since your family are asleep. This also allows you to build more rapport with your co-workers than on a regular nine-to-five shift.
You don’t have to be overly friendly when approaching them if you’re uncomfortable with doing so. Even a simple “Hi” or “How’s work?” can help get the ball rolling.
If you’re new to the job, you can also use this opportunity to receive advice and support from your colleagues when it comes to surviving the night shift.
Use Technology to Socialize
Meeting in-person isn’t the only way to bond with your loved ones nowadays. Thanks to social media and online communication apps, you can stay in touch with them anytime, anywhere.
For example, if your schedules don’t align, you can try to communicate asynchronously with them instead. Send them a quick message during your break that they can reply to when they wake up the next day.
When one of my friends started working night shifts, he communicated with me and our other friends via Facebook Messenger or Discord. These allow him to chat with us during breaks or when there’s a lull at work.
Maintain Clear Boundaries Between Your Personal and Professional Life
A common problem many workers with online jobs have is the inability to “unplug” from work. This leads to spending more time working than resting or being with your loved ones.
To prevent this from happening, you must establish clear boundaries with your boss as early as possible. Doing so helps you balance your work and social life better, helping you feel less isolated.
Find Time for Sleep
Making time for your social life is vital to staying healthy while working night shifts, but that shouldn’t come at the expense of your sleep.
Getting enough sleep enables you to relieve stress and regain your strength, so you’re refreshed and energized for work or for quality time with your loved ones.
Practice Self-Care
It may sound contradictory, but another way to combat social isolation while on a night shift is to take care of ourselves first.
There will be instances during your shift when you won’t have anybody to talk to. Perhaps it’s past midnight, and most of your friends and family are asleep. Or you might be the only one working the night shift at that time.
Why not use your breaks to relax, listen to your favorite podcast, or do some night exercises? This helps get your mind off your worries, reduce your anxiety, and keep you focused on work instead.
Feeling Lonely Tonight?
One common problem among remote workers on the night shift is the feeling of social isolation. Fortunately, by following the tips mentioned above, you’ll be able to maintain a healthy social life despite this.
If you actually prefer to work at night, but don’t know where to look, head to Remote Staff. Our jobs list has various positions with night shifts, mainly US-based ones, due to time zone differences.
Good luck!
