Surviving the night shift

As a nurse there is no avoiding the inevitable night shift. Working nights has been linked to increased risk for obesity, diabetes, heart disease, breast cancer in women, and prostate cancer in men.
Here are some ideas to help you adapt;

• If you work 8-hour rotating shifts, rotate clockwise (days, then evenings, then nights);


• Avoid rapid rotation (eg, working different shifts in the same week);


• Follow a regular sleep schedule regardless of which shift you are working. Try to set a schedule so that you are in bed 3 hours after your shift ends (or whatever makes sense for you) regardless of the time your shift actually ends.


• Use room-darkening or blackout shades in your bedroom. Dim the lights gradually by drawing the curtains.


• When you are supposed to be awake, spend as much time as possible in brightly lit rooms;


• Wear sunglasses to block blue light when driving home in the morning;


• Don't schedule appointments or activities during your routine sleeping hours;


• After your last night shift, sleep for 4 hours;


• Avoid eating large meals within 4 hours before sleeping;


• Avoid caffeine and nicotine before sleeping; and


• Seek exposure to bright light after waking.


•  A regular exercise program can benefit night-shift workers not only by helping them tolerate the night shift but also in reducing the somatic symptoms associated with poor sleep and working nights.^[41]
  

Nutritional supplements
Based on numerous studies, night shift workers should consider taking 2000-5000 IU/d vitamin D3 and raising serum 25-hydroxyvitamin D levels to 40-60 ng/ml. This may help to compensate for the effects on bone density of reduced sun exposure.

Melatonin, tryptophan and Vitamin B6 area all important for regulating a normal sleep/wake cycle.
Foods that may help to increase melatonin production because they contain small amounts of melatonin include olive oil, tomatoes, grape skins, walnuts, oats, and rice.  Tryptophan and Vitamin B6 are also needed to produce melatonin.  Foods rich in tryptophan include chicken, tuna, fatty fish such as salmon or halibut, and of course turkey!  Foods rich in vitamin B6 include chickpeas, tuna, beef, and turkey.
References
Stamm J. Nutrition for Nightshift Workers.
Stokowski L. Help me make it through the nightshift. Medscape.