maintaining healthy habits for the 12-hour shift worker

I am a nurse. It is hard for me to work in shifts.
I have 12 hours and 12 hours of night shift every day, which makes it difficult for me to control the circadian rhythm and get proper sleep.
I also work every other week. end.
Some work places with shift work, two weeks for one shift and two weeks for the other.
My place of work allows you to work a few days a week, a few days a week, and a day and night for the third week.
This is an unstable, unhealthy schedule and I work on mental health!
Since I don\'t have any control over shift work, I have to work hard in order to stay healthy.
When I work at night, I take 3 mg of melatonin before going to bed during the day, because your body produces less melatonin when it thinks it should be awake during the day.
I have dark curtains but can still see some light so my eye mask is a nice object to keep the light in.
The background or \"white noise\" also helps sleep, which is why I sleep when the air purifier is turned on.
If it was a weekend and the weather was a little better, I would also plug in earplugs so I couldn\'t hear the kids on the street playing basketball.
One of the important things I do is to turn off the phone ringing so that I don\'t get woken up by a telemarketer who has a day job.
If someone has to leave an urgent message, I will check them when I get up and use the facility before going to bed.
When I was off the night shift, I tried to sleep only four hours during the day so I could sleep that night.
I usually stay up late on my first day off, but at least I sleep at night.
When I have to go to the day shift, I usually go to bed before 11: 00. m.
Because I must get up at 5: 15. m.
I want to go to bed early, but I can\'t sleep.
I tried to get everything ready the night before, like the food I had during my break, and had decided what I was going to wear so I didn\'t have to worry about it.
I found it helpful to read a good book or watch my favorite TV show that I have already recorded to relax me before going to bed.
If I still have trouble sleeping, I will do a short relaxation. D.
This is very helpful when sleeping.
When working 12 hours a day/night shift, healthy and regular exercise is also difficult.
My hospital is located by the lake, so on good days, during the day break, I often go for a walk for 20 minutes, night shift may take a walk for 20 minutes at 9: 00 in the illuminated parking lotm.
Follow the corridor or rest.
To motivate me to walk, I will ask my colleagues
If the worker wants to take a walk with me or walk with me while listening to my MP3 player.
As for meals, I usually buy them before meals.
Make a Salad after work from the grocery store on the street and buy my meals during day shifts because the food is good and the price is reasonable.
The cafeteria is closed during the night shift, so I usually bring a salad to eat some chicken breast, rice or pumpkin that has been cooked.
I also brought fruit.
I also take a daily mass of vitamins to supplement anything I might lack in my diet.
Sometimes, my colleagues
My workers and I bring or cook fattening, comfortable food at night or every week --
End the shift, but moderation is OK.
A healthy relationship is also important, but it is difficult for shift workers to get together with friends or family members who work from Monday to Friday, have a weekend break.
I do my best to keep in touch with family and friends and try to meet them at the end of the week.
It is also difficult to find a life partner who sympathizes with the schedule of shift workers.
I have heard that the divorce rate is high for various types of shift workers-nurses, police, firefighters and ambulance drivers.
My goal is to eventually be financially self-sufficient so that I can participate
Time, so choose my shift and then retire completely from the care and work at home.
This is the healthiest for all aspects of my life.