Surviving Graveyard Shift

[ZLoth]

I'm having to work graveyard shift on a regular basis in the near future (10 PM-7 AM). Any advice?

[briantroutman]

If you are allowed to listen to a radio, check out Art Bell's Dark Matter on SiriusXM 104 (10 p.m. - 2 a.m. ET with repeats). He avoids political topics and has guests talking about a lot of off-the-wall subjects (UFOs, conspiracy theories. Most of them are nut jobs who have mental health issues, but Art is a legendary broadcaster, and his show is usually quite entertaining.

Also check into Phil Hendrie–easily among the greatest comedic talents on radio. Even if he's not on the air in your area, you can get him on his website (philhendrieshow.com).

[txstateends]

  Mmmm...coffee 

Or maybe some 5-hour Energy.

So, how long are you having to overnight?  A few days?  Longer?  I would recommend putting dark towels/sheets over the windows in the room where you sleep.  It's hard to sleep during the day if you feel like a flashlight is constantly shining in your eyes.  Don't have your alarm clock next to you, you'll just reach for the snooze and never wake up.  I have my alarm clock and my cell phone across the room from my bed so I have to get up to turn them off.  I also have to have a fan or the a/c running to drown out airplane noise (I'm under an airport's flight path), as well as the 'jackrabbits' that live in one of the other parts of the duplex.

At my first graveyard job back in the 1980s, I tried No-Doz.  It worked for a while, but when I crashed, I crashed >hard<.  I never tried it again, and stuck to coffee through my junior college years.

I'm fortunate, there are guests that pass by regularly, are checking in/out, or buying something from our little front desk market area all night, plus phone calls come in.  I also have a houseman around all night that notices if I'm trailing off a bit (or vice versa).  I've been doing the kind of work I do for the better part of 25 years, as well as a factory job before all that (the first overnight job, with the No-Doz experiment), so I've had years of graveyard practice, so to speak.

You might also try coffee candy (there's one brand called Nips, Kroger and Walgreens carry them) to get you through (it has caffeine in it); also Regular or Diet (whichever you're into) Mountain Dew has caffeine in it as well.  I don't drink the energy drinks (RedBull, etc)--ever since I tried a RedBull once (it was nasty and tasted like bad cough syrup), I haven't had another one.

[ZLoth]

Beyond filling in for someone else for 2-3 days, this would be my third round for an extended period of time. First round was summer, 2010 so that I could take a needed class for my degree. I was the only one in that 9 AM class who came straight from work. The second round was from September-December, 2011, and was originally supposed to be emergency coverage for six weeks that turned into four months.

This time, it's a permanent change, with no known end date. At least it's technical support. I know about the blackout curtains, and that I have to maintain the same schedule even on my days off.

[corco]

I worked as a night auditor at a hotel for two years while I was going to grad school. I worked 4 nights a week and went to school the other three days, so I had to constantly cycle back and forth from a day schedule to a night schedule- basically I was jetlagged for two years. My strategy was as follows:

before Night 1- don't sleep during the day. That way, at the end of the first night (especially as you adjust to working it), you'll be so exhausted by the time you get home that you pass right out and get a good night's sleep, even if it's light and loud out.

What I'd typically do is sleep for 6 hours or so- so I worked 10-8, and then I'd wake up at 2. At about 7:30 I'd try to take another nap- this gets easier the more days you work in a row.

The morning of your days off, sleep for like four hours and then stay up until midnight or so before getting a normal night's sleep. Let's say this is your work schedule:

S: off
M: 10p-7a
T: 10-7
W: 10-7
R: 10-7
F: 10-7
S: off

this is what I'd do for my sleep schedule

S: 10p-7a
M: no sleep
T: 730a-230p, 730p-930p
W: 730a-230p, 730p-930p
R: 730a-230p, 730p-930p
F: 730a-230p, 730p-930p
S: 730a-1230p

I found biphasic worked best for me, but I do know folks who are best off sleeping in one sound stretch when they get home, and others that sleep only before work. I was always ready to pass out by the time I got home from work- but the way my body is wired I prefer to work the 2-10 shift when given a choice between the 7-3 and the 2-10, so that's just how I am. It's just what works best for you, and you'll figure that out pretty quickly.

The idea is to wait until you're exhausted before you fall asleep, so you're never set on any time zone and your sleep is high quality, no matter what time of day it is. After two years of doing that, it took me a good four to six months to figure out how to sleep when I wasn't on the verge of passing out, and I still don't think I've fully adjusted back.

One rookie mistake- don't overload on caffeine. It'll get you through one night, maybe two, but by the time night three hits that will catch up to you. Maybe one cup of coffee/can of coke tops your first couple weeks, but after you've been doing it for a few weeks you'll probably be best off avoiding it. It was always hilarious watching new people come and start working graveyard, pound a bunch of energy drinks their first night, and by the second or third night they'd be passed out in a closet somewhere. Yes, you're going to be tired, especially as you adjust to working them, but try to come up with other ways to stay awake (I'd have my bellman cover the desk and sprint around the hotel sometimes). If you have a way to sneak a nap in, maybe you need to do that your first couple weeks- if you're by yourself that may be tricky, but if all you have to do is wait for a phone to ring you could try it. I was fortunate to have coworkers that covered for me my first few weeks as I adjusted and would tell me where to go hide to take a quick snooze. Don't get in that habit though, and a fifteen minute snooze can do wonders. Don't sleep for much longer than that though or you'll be really groggy and just feel worse.

There will be days when you don't get to sleep between graveyard shifts- since life happens during the day these things happen. You'll have to suck it up.

Oh, and drink a LOT of water. It's amazing how much good hydration helps.

[vdeane]

I've never worked nights, but I did sleep in the same room my computer was in until a few months ago, and I've found that sleeping in a room you work in and doing computer stuff for as long as possible before bed is a very good way to cause your body to ignore sunlight.  It's only about a month ago that I was able to consistently start getting up in the morning, in fact.

It does help that I am the exact opposite of a morning person, though.

[US81]

Strongly agree with blackout curtains/heavy drapes/blackout window blinds - those faux wood ones work well if tightly fitted to the window. A soft eye mask can be a fair substitute. Strongly agree with having the alarm clock/cell phone across the room.  A cheap box fan is excellent as a "white noise" to drown out the world at large. Many people have at least some degree of light sensitivity, so recommend bright lights when you wake up and are at work, dark sunglasses for the morning drive home and dim lighting at home before sleep time. Also, agree with finding something engaging to listen to, when possible: some source of comedy, an intriguing audio book or even the radio "scan" button are all helpful to boost alertness when driving tired.  And of course, be careful - if you're too sleepy to drive, get off the road.

Don't overdo the caffeine, but some before work and during the early part of the night is often helpful. I've found that it is best for me to stop drinking caffeine at about 3am if I need to sleep that day.  Some people recommend Benadryl, Nyquil/Zquil, beer, wine or sleeping pills in the morning to promote the daytime sleep - personally I do not recommend taking them routinely, but your mileage may vary. I have often taken melatonin, which is an over-the-counter supplement. It works for me (some people have vivid dreams) without leaving me druggy or groggy when I wake up, but again - ymmv.

Can you stand up and stretch frequently while working?  Mouthwash, mints (especially those curiously strong ones), washing my face, a wet rag across my neck, and having a good stretch, a walk, or even a few flights of stairs all helped me with flagging alertness. I think it's better to snack than have a meal -although there can easily be a tendency to eat too much when tired.  (You may have not have much choice, depending on your work situation/policies/conditions.) Snacks with some spicy heat (pepper or cinnamon) or some crunch (veg sticks, nuts) were popular on night shift.

Let your friends and family know when to call/come by and when NOT to call/come by. Some may not understand.

I could talk more about flipping back and forth between a day schedule and a night schedule, but it sounds like you plan to stay on the same schedule all the time.

Good Luck!  and Welcome to the Night Shift!!

[vdeane]

The one time I had my alarm clock far away from my bed (strangely arranged dorm room), I would just hit the snooze button and then walk back to bed.

[corco]

A cheap box fan is excellent as a "white noise" to drown out the world at large.

This is excellent advice- I loved my box fan when I worked graveyards, especially living in an apartment complex. I'm not so light sensitive so I was okay there, but I couldn't sleep without my box fan.

Some people recommend Benadryl, Nyquil/Zquil, beer, wine or sleeping pills in the morning to promote the daytime sleep

On mornings when I had trouble falling asleep (usually after stressful early mornings where my mind was racing after I got home- I was at a  450 room hotel, so if it was a morning we had 200 checkouts or something and all the guests decided to leave early and additional coverage wasn't scheduled leaving me to fend for myself that'd be a case), I'd pour a glass of about two shots worth of neat whiskey and sip on that. Usually got me to sleep within 30 minutes or so.  But yeah, I'd try to avoid doing that except when necessary.

[AsphaltPlanet]

I work midnights for seven straight nights once every 10 weeks for my current job.  I will be on night five of seven when I start in a couple of hours.

For the days when I wake up in the early afternoon and have trouble having an evening nap before going back to work, I also rely on a couple of swigs of wiskey to calm my nerves and fall back to sleep.

For me on midnights, I rely on caffeine the first few nights, and I bring my laptop and watch movies all night to stay awake.  I am pretty lucky though, I work in an emergency operations centre for the provincial government , and while it is important that I am on shift in the middle of the night when something happens, a lot of overnights it is pretty quiet.

[SteveG1988]

I've been working nights since april 2012, and worked nights prior to that, it sucks to have a messed up sleep schedule over a weekend, i work 11-7:30. thankfully i am on my feet all night long so i get to move and stay awake. the first day back i reccomend just one or two energy drinks max, then sleep it off, that normally resets my body, every once in a while do a caffeine free week, desensitize your body.

[realjd]

We frequent travelers have a secret weapon for jet lag: melatonin. Sold as a "supplement" in the US but a prescription in many other countries, it really does help jump start your body clock to a new schedule. It doesn't knock you out like sleeping pills do; rather, it makes you feel sleepy and you don't wake up groggy. It'll significantly shorten the amount of time it takes you to adjust to your new schedule.

[bugo]

I'm having to work graveyard shift on a regular basis in the near future (10 PM-7 AM). Any advice?

Lots of stimulants.  ADD medicine is the best, but if you don't have access to it then a lot of caffeine.

[bugo]

Mmmm...coffee 

Or maybe some 5-hour Energy.

5 Hour Energy contains sucralose (Splenda).  No thanks.

[bugo]

I work 2 overnights every other week.  It's a lot of fun going from working 2pm-10pm to 10pm-6am.  This week I got stuck with 4 overnights instead of 2.  It is much easier for me because I'm prescribed Vyvanse for waking up and Ambien for sleepy time.

I also cannot sleep without a fan.  I have a small tabletop fan that I turn on when I go to bed and I also turn on the fan on the central heat/air unit.

[Brandon]

I had to do that for about a year at a grocer.  Night cashier and stock crew while finishing up a class for my degree.  It wasn't too bad, IMHO, but I don't drink coffee, use 5 Hour Energy type stuff, or drink, so I figured it out on my own by just getting my body used to it.  It does seem to help me now when I drive 5+ hours for a road meet. 

[Scott5114]

I worked graveyard (1am to 8am) for three years.

Melatonin is a godsend. So is 5-Hour Energy. There are appropriate times for both.

I don't know about you, but after a long night of work I don't feel like eating breakfast food. Find out which restaurants will serve lunch during morning hours. Some national chains that do this are IHOP, Whataburger, and Sonic. Find out what other establishments are open 24 hours in your area. Doing your shopping on your day off at 3am when nobody else is awake is one of the blessings of working graveyard.

I found it easier to go to sleep immediately after work and wake up several hours before work. That way if I overslept it wasn't a big deal. It also softens the social problems that a night shift schedule will give you; friends that work day shift will be off and wanting to do things in the evening. If your leisure time is after work and you wake up right before work, you'll be free while they're at work and sleeping while they're free.

The most difficult things to handle will be things like dentist/doctor appointments. Be prepared to have them completely break your sleep schedule.

Traffic will generally not be a problem, but sometimes you will run into odd stuff like paving projects going on, short-term closures, etc. while the road is empty. These will often be not as well advertised as daytime projects. Keep an eye on your state DOT website.

[ZLoth]

Thanks, everyone, for your suggestions. The shift hours will be from 10 PM to 7 AM. I don't anticipate any road work worries. I'm just wondering what to do on my days off (Monday and Tuesday mornings) beyond the bowling alley, Denny's, and the two local casinos. I do plan on going to the gym after work to tire myself out.

Meh. It's a paycheck. Considering the current economy, it's considered a status symbol to have a good job.

[NE2]

I'm just wondering what to do on my days off (Monday and Tuesday mornings) beyond the bowling alley, Denny's, and the two local casinos.

Ride a bike.

[SteveG1988]

I'm just wondering what to do on my days off (Monday and Tuesday mornings) beyond the bowling alley, Denny's, and the two local casinos.

Ride a bike.

Play video games?

[NE2]

I'm just wondering what to do on my days off (Monday and Tuesday mornings) beyond the bowling alley, Denny's, and the two local casinos.

Ride a bike.

Play video games?

Kids these days...

[SteveG1988]

I'm just wondering what to do on my days off (Monday and Tuesday mornings) beyond the bowling alley, Denny's, and the two local casinos.

Ride a bike.

Play video games?

Kids these days...

It all depends on the neighborhood. I ride a bike to work (5 mi each way) and i'm on my feet all night. i drive a fuel truck and fuel up other trucks with it, it is a 1990 freightliner with a stickshift that has a foot of clutch travel before it is fully engaged (mechanical linkage clutch, no hydraulic boost) i use my weekends to relax, and let my muscles get relaxed too

Seriously tho, If you want something to do that is somewhat productive, learn something. Like go to the library and pickup a book on...computer programming, or start a hobby of collecting something, like old computers, maybe make a program for said old computer. YOu can go pretty far with a commodore 64 or apple II in terms of software you make yourself.

[ZLoth]

Seriously tho, If you want something to do that is somewhat productive, learn something. Like go to the library and pickup a book on...computer programming, or start a hobby of collecting something, like old computers, maybe make a program for said old computer. You can go pretty far with a commodore 64 or apple II in terms of software you make yourself.

Dude, I'm a computer tech. I used an Apple //c when I was young.

[cpzilliacus]

I used an Apple //c when I was young.

I used IBM System/360, System/370 and Amdahl 470V6 when I was young.

Getting back to the question posed by the OP, the suggestion of not going to bed before starting on midnights is the way I used to handle it.  It made it easy to get off work in the morning and go home and get a good day of sleep.

[tchafe1978]

I worked overnights for 5 1/2 years. Everyone's suggestions are good ones, but everyone's body adjusts differently. Some people I worked with never adjusted and were falling asleep on the job, while others loved it and wouldn't do anything else. For me, it was ok, and I did it out of necessity (kids), but I'm not sure if I could go back to it. I worked overnights when my kids were little before they were in school mainly so that we wouldn't have to shell out oodles of cash for day care. The way I made it work was on my days off, I usually kept a normal schedule so I could spend time with the family. The day before my first night back, I would take a 2-3 hour nap in the afternoon, get up, have dinner, and get ready for work (my hours were 9PM-7AM for a couple years, then 10PM-7AM). I'd make it through the night usually a little sleepy. When I got home in the morning, I couldn't go to sleep right away as I had to watch the kids, so I tried to stay busy and active (unless my wife was off that day, then I'd go to sleep after winding down for an hour). My mother-in-law would usually be off of work by 1PM, so then she would come get the kids, and I'd finally get to sleep. I would keep the room darkened, but since I was so tired by that time, I had no problem falling asleep. I would get 4-5, sometimes 6 hours of sleep and I was good to go. I would be ready to do it all over again. My first night off, I would get a 2-3 hour nap in in the morning or early afternoon, then I'd be up till 11PM or midnight before going to bed. It took a couple months to finally get a routine down. I would have a couple Mt. Dews during the night at work to help stay awake, but none after my lunch break, so that I would be able to sleep once I got home and was able to get to bed. One of the toughest things for me, though, was during football season, and trying to fight to stay awake to watch some of the Packers game on Sundays!