As more and more Filipinos shift to working in online jobs, many find themselves working night or graveyard shifts.
One main reason is the time zone difference between the Philippines and Western countries like the US. Many Western employers require remote employees to work during their office hours, resulting in these setups.
Another reason is that many industries require a 24/7 staff, such as customer service or IT.
In addition, night shift workers receive higher pay, which is a great incentive for many Filipinos.
However, working during these times presents unique challenges to Filipinos. For one, staying awake and alert during your night shift can be difficult if you’re not used to it.
So, how do you do it? Here are some tips to help you stay awake, alert, and productive during your night shift.
Reset Your Body Clock
Getting enough sleep is the first step to stay awake during your night shift. This requires adjustments to your body’s circadian rhythm to fit a night shift sleep schedule.
The Circadian rhythm is your body’s internal clock that regulates various physical, psychological, and behavioral processes in a 24-hour cycle. It controls when you sleep and wake up, your body temperature, hormone production levels, and many more.
According to research, combining bright lights during your night shift and sleeping in a darkened room during the day can help your circadian rhythm adjust to waking up at night. Practice this for a few days so your body can adapt to its new sleep schedule.
Brighten Your Workspace
There are other ways working in a well-lit room can help you stay awake on your night shift besides helping adjust your circadian rhythm.
Since our brains associate brightness with wakefulness, our minds become more active and focused on our work. This boosts our productivity and helps us avoid feeling drowsy.
Establish a New Wake-up Routine
Besides a new sleep schedule, having a solid wake-up routine boosts your motivation, reduces anxiety, and gives you the energy you need for your night shift.
Part of this is waking up at the same time every day (yes, even on weekends). If you’re having trouble waking up, exposing yourself to bright lights can help increase your wakefulness and alertness.
Another activity you should add to your routine is exercising. Even a fifteen to twenty (15-20) minute workout improves your heart, blood circulation, and metabolism, allowing you to focus better and stay alert at work.
Watch What You Eat
Research shows that working night shifts increases your risk of developing heart problems, diabetes, and obesity. This is because eating at night disrupts your body clock and alters your body’s metabolism.
One way to mitigate this is by eating meals only during the daytime. A study showed that eating only during the day helps prevent high blood sugar levels.
That said, you can still eat light snacks to help you stay awake during your night shift; just avoid ones with a lot of sugar. Part of a healthy night shift diet includes fruits, vegetables, sandwiches, whole wheat crackers, etc..
Also, don’t forget to drink water regularly to stay hydrated while working.
Minimize Your Caffeine Intake
A popular method to stay awake during the night shift is drinking plenty of coffee and energy drinks. Although these can boost your energy at the start of your shift, this effect is only temporary, and drinking too much can lead to increased heart rate, jitters, and anxiety.
So, does this mean you shouldn’t drink coffee anymore? Not really.
You can still drink coffee, but in moderation. You can also try drinking coffee alternatives like matcha and golden milk.
Take Regular Breaks
Sitting in one place and staring at a computer screen for a long time rapidly drains your energy and motivation to work.
Taking breaks regularly helps you renew your strength. You can use this time to stretch your legs and go on an evening walk, grab a quick bite, or even take a short nap.
Listen to Energizing Music
Listening to music is another popular method to counter sleepiness since it improves your focus and mood.
However, if you find music distracting, listen to ASMR (Autonomous Sensory Meridian Response) videos instead. These videos can help you relax and reduce stress and anxiety, allowing you to focus and be more productive at work.
Night Time’s Your Time to Shine
Adjusting to night shifts isn’t easy, especially if you’re not a night owl. Fortunately, there are many ways to stay awake and alert, like the ones mentioned above.
However, if you prefer to work a daytime shift, Remote Staff is here to help. Since many of our clients are in Australia, they don’t usually require their remote hires to work the night shift as there’s only a 2-3 hour time difference.
Not only that, but our jobs list also contains a wide range of positions for you to choose from. We also regularly update it with new openings – if you don’t see an online job you like, you can check again tomorrow.
Good luck!
