HealthyLife Articles

Tag: circadian

  • Stay Healthy With Shift Work

    WORK LIFE

    Doctor on phone working the night shift.

    For many people, shift work is a great way to get in hours around family commitments. For some people, shift work is simply part of their profession. Nurses, doctors, first responders and many others work shifts because it’s necessary.

    When you don’t work a 9 to 5 shift, it can be harder to find time to eat well and exercise. In the middle of the night, most restaurants and stores are closed. You may also feel tired and less motivated to exercise and eat well. But there are some ways to get around these obstacles.

    Try these healthy tips if you work a shift schedule:

    1.  Stock up on healthy food. When you’re tired, it’s easy to simply reach for convenience foods. Instead, keep your favorite fresh foods on hand at home or work and make them convenient. Washed and cut fruits and vegetables are a great snack anytime. You may also try nuts or seeds, oatmeal and hummus.

    2.  Make meals before your shift. Many times, the only choice during shift work is a vending machine. Try cooking large meals in a crock pot and freezing individual portions.

    3.  Avoid large portions. Many people feel tired and sluggish after a large meal. Pack portions that will fill you up without making you feel stuffed. Between meals, choose pre-packed, healthy snacks.

    4.  Take a break to eat. Sit down at a table, if possible. Enjoy your food and eat slowly. This can help you avoid overeating or mindless snacking.

    5.  Watch the caffeine.  Many people need at least six hours or more to process caffeine so they can sleep. If you’re feeling sluggish, try drinking plenty of water instead of coffee or tea.

    6.  Move your body when you can. Walk up and down stairs or hallways on breaks. Try stretching at your desk. You can even do some jumping jacks if you don’t have time for anything else. Any kind of physical activity can give you more energy and lift your mood.

    7.  Remember that sleep is important. Even if you don’t have a typical work schedule, you can still make sleep a priority. Aim for seven to nine hours per 24-hour period. If you can’t get that much at once, see if you can still get that much by using naps.

    Source: National Sleep Foundation

    © American Institute for Preventive Medicine

  • Sleep-Wake Cycle Needs To Be Consistent

    WELL-BEING

    Image of vintage yellow clock.

    Sleeping late now and then may feel like a luxury. But an inconsistent sleep schedule can throw off your body’s sleep and waking pattern, or circadian rhythm, according to sleep specialists writing in the Harvard Health Letter. Inconsistent cycles can lead to sleepless nights.

    To get sleep and waking patterns back on track, talk to a sleep expert. The first step is a physical exam to rule out underlying health conditions that may cause insomnia. If no underlying cause is found, try a sleep journal. Each morning, write down the wake time, the bedtime from the night before, how long it took to fall asleep, and whether there was any waking in the night-and if so, how many times. After two weeks, a pattern will emerge. It can help pinpoint any changes that need to be made.

    The wake time is most important to getting on a schedule again because it anchors the circadian sleep rhythm. Use an alarm clock to stick to the schedule. Make bedtime about seven or eight hours before the alarm will sound.

    It also helps to make a wind-down period part of the bedtime routine. That means stopping the use of all electronics an hour and a half before bed, keeping the lights low, and doing a relaxing activity such as reading.

    Filling the day with more structure will also reinforce the circadian rhythm. Keep a regular schedule for work, meals, exercise, and activities such as grocery shopping, socializing, or housework.

    © American Institute for Preventive Medicine