As all entrepreneurs know, long and late hours are part of the journey. Not everyone is really aware of it, but the body has an internal clock. It is “programmed” to wake up when the sun comes up and to sleep when it goes down. Unfortunately, this internal clock gets thrown out of whack with jobs that require irregular shifts. And with a messed up internal clock, it is much easier to let go of your health concerns. In fact, people who work shifts have a much better chance of developing something like heart disease or extra weight. That’s why shift workers need to implement a few healthy rules because it’s the only way to avoid an unhealthy lifestyle.
1.Be Prepared With Healthy Food
When people are tired, they don’t really have the control to fight unhealthy urges. In other words, tired people have bigger odds of following an unhealthy diet. The best way to curb this problem is to store some healthy and readily available meals beforehand. And when you do find yourself getting tired and hungry, you won’t have to feel guilty about ordering takeout, seeing as you have healthy food waiting for you. And just like you make preparations for work, makes sure there are a few extras at home.
2. The Crock-Pot Experiment
The great thing about using a crock-pot is that it cooks food over the course of the day. So, in terms of preparing food for when you get home late at night or early in the morning, a crock-pot is worth experimenting worth. Freezing portions of food can also work well if you are strapped for time.
3. Smaller And Sustainable Portions
Even when you feel a little hungrier than usual, try to keep the meal portions small. And instead of waiting so long to eat, use short intervals. Not only do big meals drain energy and make you feel tired, smaller meals are easier for your stomach to digest. It also keeps your metabolic system in shape.
4. Try To Maintain A Healthy Eating Routine
No, it’s not easy to maintain a healthy routine when you get thrown around on shifts, but stick to what you would eat on a regular day. More specifically, maintain a healthy eating pattern like you would if you weren’t working shifts.
5. Practice Mindful Eating
A great trick to eat less is to chew more and eat slower. In many cases, people eat too fast. This results in the stomach not getting time to notify the brain it’s full, which means people keep eating. With mindful eating, you pay attention to what you are eating and how quickly.
6. Cut Down On Caffeine
While caffeine is a great pick-me-up when you get to work, don’t drink it just before your shift ends. In fact, avoid caffeine at least five hours before going home, seeing as it can prevent you from unwinding and relaxing.
7. Stay Hydrated
Sometimes hunger is a sign of thirst. And the best way to figure it out is to drink a glass of water and waiting twenty or thirty minutes. If you are still hungry, you probably need some food. When you stay hydrated with healthy fluids, you won’t get hungry too often.
8. Try To Stay Active
Do your best to stay active. Whether you do a few jumping jacks at the side of your desk, or you run up and down the stairs a few times, use the small things to keep your body in shape. Plus, it will help you to sleep better.
9. Always Get Some Sleep
Whether you get your sleep in one sitting, or you have to space it out, sleep is critical. Research shows that nine hours of sleep will turn you into a more productive, healthy and happy person.
10. A Good Bed
A good bed is important and one of the central fundamentals for a good bed is a good mattress. Mattresses should be changed every ten years and if you’re looking for a good one then check out these Hampton and Rhodes options.
All of these tips will make shift work easier and prevent any of the issues involved with a lack of sleep.