New to shift work

[Timspam]

Morning.

I've never done shift work before but am now faced with a varied rota, some days it's a 12 hour days shift then the next day a 12 hour night shift. I'm concerned with managing my sleep?

Has anyone any advice, for example after the day shift I go to bed and wake up day 7 am, but I can't stay awake all day and then a 12 hour night shift but neither would my body want to sleep during the day because I've just woken up.

Anyone out there doing these hours, what do you do that works for you ?

I did that for 3 years and it was exhausting for sure. I never managed to sleep before my first night so had to just 'power through'. I did try and lie down and close my eyes for an hour just to rest, it weirdly did seem to help. You might surprise yourself and manage sleep, lots of my colleagues did.

Focus on nutrition, exercise and seeing friends and family.

I personally think this kind of working is really bad for your body, so I wouldn't recommend it longterm.

Thank you !

I appreciate your advice, yes I am a little worried if I get it wrong I might hit a wall at 2am or something!

I think I'll try a power sleep in the afternoon although like you say it might be easier said than done with the usual family noise and people cutting their grass etc.

The only good part is the Company seems decent and unless you choose overtime there's quite a few days off on the rota each month sometimes up to 5 days off.

Ultimately like you say I think it's bad for your health, I think we were meant to come out of our cave when the sun came out, go out foraging and go back in our caves to sleep as the light faded away lol

Not exactly. It would be reasonable to ask for consistent shifts eg two weeks nights then two weeks days. Mixed shits are bad for everyone - bad for your health, but also the company won’t get the best out of you. A good rostering system should go something like two weeks days then at least a full night, day, night off, then two weeks nights.
Do not, I can’t emphasise this enough, use alcohol to help you sleep/get back in pattern.
you will hit a wall somewhere between 2&5 am on a night shift, almost everyone does. Different places manage that differently, sometimes you can nap in your break (altho this always made me feel a bit queasy)

I always get up early the morning of the overnight, do some exercise, have an early light lunch, obviously avoid coffee etc and then close the shutters, snuggle into bed and relax - if I grab a bit of sleep great but even if not it’s still beneficial. I then ‘wake up’ around 5pm and head into the shift a bit later. You then power through and I can sleep well (even with noises outside) through the day …it is tiring though the advantage is work is quiet … no managers interfering!

White noise may help you to sleep in the day.
some people eat dinner in the evening before a night shift & breakfast when they get home in the morning, some people reverse it, there’s a good bit of trial and error involved.

Genuinely thank you for the advice everyone.

Definitely no alcohol I've fallen down that worm hole years ago trying to make me sleep, alcohol gives with one hand and takes much more than it gives away with the other !

I work at an airport with extreme shifts. It is hard.
Eat three meals and snacks regardless of night or day shifts dont leave it too long between food, drink water at least a litre a day.
Black out blinds and a good sleep routine are important. Regardless of time of day, I have the same routine for going to bed, and like a PP I use white noise and essential oil.
Make time for yourself and a social life as well as exercise.
Good luck, and I hope you enjoy the job

What's the actual working pattern? You should be on a forward rotating pattern (ideally) to push your sleep ahead ie
2 day shifts (8-10hrs each)
2 late shifts
2 night shifts
4 off

Or

2 day shifts (12hrs each)
2 night shifts
4 off

Etc.

12hr shifts give you 24hrs off between days and nights. I used to go out with friends or to the cinema or whatever after the second day shift, have a late one and then sleep all day before the first night shift, sleep all day after that shift, then sleep till midday after the second night shift and force myself round that way.

It also depends on whether you have kids or a partner etc - I lived alone so could please myself and sleep all I wanted when I wanted. Not everyone has that luxury.

All depends on the rotation. I’ve worked shift work for the last 10 years, and I do a full week of night shifts every 7 weeks rather than have them broken up through my roster. Nights are never good. I get depressed, I get constipated, I feel tired, and awful.

It’s the price of the paycheque, I’d earn 50% what I do if I wasn’t on shift work. Nights suck- they just plain suck. So I have to put up with them to feed and house my family.

As someone who works NHS mine, are all over the place I literally can do day, night, day, then off, it's awful! No pattern at all!

I’d think about taking an antihistamine, the drowsy type. As you go to bed from day shift, that way you should sleep longer and find it easy during the following day to have a power nap. 40 minutes is apparently the optimal time for a power nap