By Chron Contributor Updated September 04, 2020
As most people are going to bed, a hidden workforce emerges. According to the Bureau of Labor Statistics, four percent of Americans work only night shifts, while another 12 percent more work nights on a rotating or occasional basis. If you work the night shift, follow these tips: Take naps as frequently as possible (off the job, of course), and try to keep the same sleep schedule on your nights off, to create a stable resting pattern.
Night Shift Meaning
The night shift – also known as the third shift – is usually a shift that goes after midnight, such as an 11 p.m. to 7 a.m. shift, or a 5 p.m. to 2 a.m. shift. Shifts ending before midnight are often called an afternoon shift, since they begin in the afternoon. Another night shift synonym is the graveyard shift.
Although initially the majority of third-shift workers were nurses, factory workers and security guards, the increase of round-the-clock technology in the 21st century has opened up the third shift to white-collar workers as well, such as owners and employees of Internet businesses, computer programmers and newsroom workers.
Possible Risks of Night Shifts
Working the night shift can wreak havoc on workers' health if they don't take care of themselves. Poor diet, lack of exercise, stress and sleep deprivation can lead to several health conditions. Some of the ailments associated with working the night shift include weight gain, inflammation, type 2 diabetes and high amounts of insulin. WebMD also reports that some night workers suffer from irritability, memory loss, metabolic syndrome, ulcers and heart disease.
Tips to Stay Healthy
If you work the night shift, a proper diet, adequate rest and physical activity are the keys to staying healthy. Refrain from fried, sugary or fatty foods, as these might zap your energy and make you drowsy. Instead, stick to balanced meals that include fruits and vegetables, whole grains and protein.
For a mental and physical boost, drink plenty of water. Exercising will also help increase your energy – try doing a set of jumping jacks at your desk, or running in place, doing yoga poses and stretches, or going for a brisk walk around the premises during your break. If you need an energy boost, drink a cup of coffee at the beginning of your shift. Try not to drink another cup later on though, as too much caffeine might keep you wired later, when you want to go to sleep.
Lights On/ Lights Off
When it's dark, the "biological clock" in your brain secretes the sleep-inducing hormone melatonin, according to the Oxford Journal of Occupational Medicine. You can use this knowledge to your advantage during sleeping and working hours. If you're at work and you want to stay alert, make sure the lights are as bright as possible. Once your shift is over, put sunglasses on as you go out into the light, to send your brain cues that it's time to start winding down. When you do go to sleep, make sure you're in a dark, quiet, peaceful environment.
FAQs
Another study mentioned that night work typically refers to the time frame of approximately 8 PM to 7 AM . Additionally, a review article stated that night work is often defined as working at least 2 hours between 22:00 and 05:00 .
What counts as a night shift? ›
The night shift – also known as the third shift – is usually a shift that goes after midnight, such as an 11 p.m. to 7 a.m. shift, or a 5 p.m. to 2 a.m. shift. Shifts ending before midnight are often called an afternoon shift, since they begin in the afternoon. Another night shift synonym is the graveyard shift.
How to answer "Are you willing to work night shift?"? ›
I am comfortable with all shifts. Yes, I am okay with night shifts. I am comfortable working during the night. I understand the demands of the role and can adjust my schedule accordingly.
How many hours of sleep is enough for night shift workers? ›
It's important to get at least seven to nine hours of sleep every day. If you're a shift worker, you must make sleep a priority. The following tips can help: Follow bedtime rituals and try to keep a regular sleep schedule, even on weekends and days off from work.
What time is considered overnight? ›
The overnight shift is also called third shift, midnight shift, or graveyard shift. Overnight shifts typically last seven to eight hours, although some can be as long as twelve hours. Most night shifts begin between the hours of 10 p.m. and 12 a.m. and end at 6 a.m. to 8 a.m.
Is 3am considered night shift? ›
The third shift, or a graveyard shift, is a work schedule that typically spans the late evening to early morning hours, usually from 11 pm to 7 am.
What is night shift vs overnight shift? ›
Morning shift: Usually 8 a.m. to 4 p.m. or 9 a.m. to 5 p.m. Evening shift: Typically 4 p.m. to midnight. or 5 p.m. to 1 a.m. Overnight shift: Also known as the graveyard shift, this shift lasts from midnight to 8 a.m. or 1 a.m. to 9 a.m.
How to say no to night shift in interview sample answer? ›
Good way is to say that: I wish to avoid night shifts, however if the work needs it urgently, I am willing to take it up for some time. Similar thing like I wish to leave office on time, however, if my project demands, I am ok to stretch and go the extra mile. All the best!
How to reject night shift? ›
How to tell your boss you can't work a shift
- Confirm your schedule. ...
- Ask to have a conversation. ...
- Give as much notice as possible. ...
- Acknowledge your obligation. ...
- Provide a reason. ...
- Plan ahead for your workload. ...
- Offer to make up the time. ...
- Understand the consequences.
Do not delay going to bed: The longer you delay going to bed, the more awake you are likely to become. Dedicate time to sleep: Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift. Have something to eat and drink before you go to bed: Pangs of hunger or thirst may wake you up.
Sleeping from 11 PM to 7 AM can indeed be a beneficial sleep schedule. This timeframe allows for a solid 8 hours of rest, which is essential for overall health.
Is 10pm to 6am a good shift? ›
The evening to early morning shift schedule can significantly impact employee health, contributing to disruptions in sleep patterns, social isolation, and potential health issues associated with working irregular hours.
Is 4am considered night shift? ›
The after midnight shift, also known as the night shift, typically spans from 12am to 4am. This schedule has gained significant relevance due to the growing demand for 24/7 services in a globalized economy.
Does overnight mean 8 hours? ›
The term “overnight”, when used in the kitchen, allows for a range of time from 8 to 24 hours. This is a safe timeframe that works whenever a recipe calls for an overnight procedure. For instance “marinate overnight”, “let rise overnight”, “chill overnight”, or “freeze overnight”.
What time is the twilight shift? ›
The twilight or evening shift is a short shift worked in the evenings, typically 5pm to 9pm.
What is the healthiest shift to work? ›
For the most people, rotating forward through day, afternoon and night shift is better than backwards (night, afternoon then day).
Why does night shift get paid more? ›
Working the night shift comes with its own detriments and risks, including fatigue, stress, and a higher risk of injury. For that reason, night shift workers and other workers working a less-than-desirable shift are known to be paid additional compensation called a shift differential.
Is it unhealthy to work night shift? ›
Constipation, bloating and indigestion are common complaints by shift workers, usually due to disrupted mealtimes and an imbalance in digestive enzymes. “Shift work has also been linked to seriously increased risk of chronic diseases like diabetes, obesity, heart disease and even some forms of cancer,” said Dr. Hardee.
Is night shift the same as day shift? ›
The night shift tends to be quieter and less busy because:
Most patient procedures are completed during the day. Patients are typically asleep. Visiting hours are over. Most doctors work day shift hours.
