Working while the rest of the world is sleeping comfortably at night is very difficult, while it is definitely quiet and peaceful at night, but nightshift workers can have his or her varieties of challenges - shift work and long hours of work has been associated with wide varieties of problems including,


  • Metabolic Issues
  • Heart Problems
  • Gastrointestinal Problems
  • Obesity
  • Certain Cancers 


Apart from these health issues, People who work in nightshift have a hard time focused at work and other activities during the day. They are drowsy at work, lethargic and exhausted during the day, thankfully there are several steps we can take to keep ourselves healthy and working in the Night Shift.


So today I am going to share some unique and extremely effective ways, for staying healthy by working in the Night Shift.


1. Techniques To Overcome Drowsiness


First techniques to overcome drowsiness - feeling lethargic and feeling drowsy and sleepy is very common with people who work in the night shift. the change in the natural sleeping pattern and overall sleep, leads to mental sluggishness and laziness, majority of people adopt to unhealthy habits - just getting addicted to caffeine to feel awake, you can help yourself with yoga technique to help overcome this laziness, lethargic-ness, lack of focus, and so on.


You can definitely enhance your concentration at work. Surya Bhedan is a powerful pranayama, you can practice this pranayama, whenever you feel sleepy and tired, it is really energizing, activating, when you practice this pranayama, Surya nadi opens up fully and it opens the energy channel.


Practice this excellent combination of Surya Bhedan pranayama and Ujjayi pranayama, to instantly energize you, and awaken the senses.


Understand how to do it – steps. Sit in any meditative pose of your choice, use this Vishnu Mudra while doing this pranayama, come on one side last two fingers on another side, begin by closing the left nostril and inhale slowly from the right nostril, take a full breath through the right nostril, when feeling fullness in the lungs, close both the nostrils momentarily, so as to see that the air doesn’t escape from both the nostril, immediately open the left nostril, exhale gently and fully repeat the process once or twice.


This pranayama is not recommended for high blood pressure patients and cardiac patients, and it should be avoided in the summer months.


Now let us learn how to do Ujjayi Pranayama. Here also, sit comfortably in any meditative pose, now close your eyes, keeping your mouth closed constrict your throat, and inhale from both the nostril, make a hissing sound from the throat, continue


inhaling till you feel fullness in your lungs, retain or hold the air for six seconds, exhale through your nose with or without sound.


Apart from pranayama, you can also do certain stretches to activate your breathing, get up from your seat raise your both your hands slowly, upwards and coming on your toes, stretch your body upward – laterally, practice this 3 to 4 times, and you will really feel fresh. If you have stairs at your workplace, then climb up and down the stairs for 2 to 3 minutes, this will also help to instantly awaken you, and make you ready for the work.


2. Understand how to Maintain the Natural Biological Rhythm 


Tremendous problems can arise. if person is going against the natural biological rhythm and the rhythm is what – that day is meant for work and night is meant for rest.


This is the most natural biological rhythm to overcome the problems, every nightshift person must have some system, some discipline, to follow during the day, only by diligently practicing a fixed routine you will be able to regulate your cardiac rhythm or biological rhythm, your eating time, you are sleeping time, should be the same each day, for example - if you eat at night at 10 pm and then at 3 pm follow the same rhythm, similarly sleeping time and office time also has to be fixed, to successfully regulate a new natural biological rhythm.


For day shift workers a slight shift in duty is acceptable, because they can cope up with the changes, as they are still following the body naturally biological rhythm, our entire life we follow this biological rhythm and abruptly disturbing that might be harmful, therefore you must develop a strict routine which is only possible, if you follow this all the time.


3. Eat Nutritious Food Third Eat Nutritious Food


It's important to eat a full nutritious food, three hours before your shift, because heavy meals can make you feel sleepy at night, so if possible eat dinner by 7 pm the pitta cycle is active from 10 pm to 2 pm so that you can eat at this time as well as your body is active at this time you are working and so digestion would be comparatively easy, reduce your munching during the vata phase which is 2 am to 6 am only, if you really want to have something, have something very light.


Light food could be popcorn, puffed rice, puffed wheat, these things are very good. Night shift workers are more likely to experience metabolic syndrome and have increased risk of becoming overweight, due to poor diet, incorporating more healthy fat and protein to the diet, might help Night Shift employees to feel satisfied for long time, that would reduce cravings too – avocado, cottage cheese, and nuts are very good here, if you feel hungry in the middle of the night, eat a nutritious protein rich snack like handful of channa or boiled groundnut would be a very good choice.


Four healthy tips for a good sleep during the day - here are some very good tips you should follow to see that lack of sleep doesn’t create any problems in your life, ensure that you dedicate 7 to 8 hours daily after a night shift, avoid activities that will make you feel alert during that time, like watching movies, or using smartphone, or tablet, because the blue light of all these gadgets, disturbs your circadian rhythm, and it would result in poor sleep quality, also overthinking something continuously or workout in the morning also will disturb your balance, make sure your room is quite dark and warm, use curtains to keep light out of the room.


Night Shift are truly challenging and can affect your health most of the time, we take things for granted and the risk of health issues due to working in the night shifts are very high, the change in body natural rhythm can lead to big-big health problems in long run.


So follow these simple and effective tips to help you working in odd hours, yet keeping little better and good health, understand one thing very well, that in life earning money is not just one thing which is important good health is also important health is well so make sure that you are not having this Night Shift for long-long duration, try and see that as you grow old may be after 40 you should avoid giving such strain to our body make some changes and slowly take care of your health.


Your body when it gets a signal that body suffering in spite of falling all this pattern then the only thing is that you should change your working hours so it is said no that JAAN HAI TU JAHAN HAI - when you are there, your world is there, your people are there, you should be there - you should enjoy your health and wealth both. Take care and look after yourself