Working night shift and dating is like being in a crowd of people that you don't know. I have inverted my sleep schedule to the point where I can easily I would sleep 24 hours straight on my day off, and go days without food. Sometimes it's unavoidable: You work a usual nine to five weekday grind, but your spouse works double shifts on weekend and a couple graveyard shifts best thing you can do is try to work towards a schedule that's a little more forgiving, Do you spend this zoning out in front of screens, running errands. It's kind of like working out in the morning for day shift people. Adjusting your routine could play a huge role in making exercise fit into your schedule better.
Have a sleep ritual. Go to sleep as soon as you can after work. Don't get caught up in chores, errands, and scheduling. Save this for later when you can devote your full attention to them.
Come home from work, relax in the bath with a book, and then hit the hay.
How to Work the Third Shift and Stay Healthy
If you are exposed to a lot of sunlight right after work, your body will perk up and make sleep difficult. To keep disturbing noise to a minimum, invest in a good set of ear plugs.
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Unplug the phone in your room. Talk to your family members about taking extra care to be quiet. Avoid the overuse of sleep aids. Sure, they can be a temporary solution, but in the long run they could cover up a larger problem. They are not actually helping your body clock to adjust, so talk to your doctor before using these. Same goes for alcohol.
Nutrition Eating healthy when your timetable seems so backwards is difficult. Do not skip meals.
How to Create a Routine With an Irregular Work Schedule
To avoid pumping in empty calories from vending machines or fast food, plan ahead. Bring a healthy meal with you to work.
Here are more nutritional tips: It will just sit in your stomach as you try to sleep, leading to trouble digesting as well as disrupted slumber.
Your body will have difficulty burning these extra calories and they can turn to fat. Drink plenty of water throughout your shift. Dehydration can cause cramps and headaches, which can make your shift very unpleasant. Fuel up on complex carbs; these will release energy slowly over a long period of time, versus quick sugar bursts that won't last too long.
Also, protein will fuel your muscles throughout the night. Time your meals and activities to match your "day. You are falling asleep standing one night, while your co-worker trots cheerily along.
Make the most of any time you have together, and try to think of this like all the good parts of an illicit affair: You wouldn't spend precious time with a lover picking up groceries, would you? Touch base at least weekly Carve out 15 minutes every week to talk in person about concerns, issues around the house, parenting troubles and anything else that requires action. Anything more than 15 minutes, outside of a genuine crisis of course, is not helpful.
However, this time is critical so that one partner doesn't feel like they're taking on all the responsibility. Communication is critical, especially when you can make it in person.
How to Work the Third Shift and Stay Healthy | SparkPeople
Be realistic about your sleep hygiene Sleep hygiene is important, and most people need around eight hours in order to get the most benefits although is varies person to person. One partner shouldn't be sacrificing sleep just to spend time with another. However, if you've logged your eight hours and just like to loll in bed while your partner is having breakfast, make the compromise. Get up, join them, and try setting your alarm a little earlier if you really like that lucid waking stage.
Vacation together There's a high chance that you both have some vacation time each year, or you at least get the same major holidays off.
When that happens, plan a vacation even if it's a staycation and cherish this rarity. These days, many excuses are made such as the appeal of getting time and a half or simply opting out of paid vacation days altogether. Breaks are a necessity to recharge your physical, mental, emotional health as well as your relationship.
The little things matter If you don't see your spouse while you're at work, then you don't see them much at home, do what you can to be "present" during their day. Write cheesy romantic notes and tuck it into their packed lunch, or do their least favorite chore if you happen to get home early.