7 BPO Tips for Night Shift Workers

Recently moved to the night shift? Or have you been trying to cope for the past few days/weeks, but with limited success? It’s normal to be concerned about your health when you work these hours. The way you sleep, work, eat, and socialize with people will definitely be affected by your new work schedule. When you work in the BPO industry, it’s almost normal to hear of several nightshift horror stories that don’t exactly make your new setup appealing.

To help you ease into this new lifestyle, here are a few ways to help you cope for the better.

1. Prioritize your sleeping pattern

Thing is, you have to sleep even when the sun is up and even if you’re tired from work, your body clock will still need to adjust and catch up to your demands. You have to stick to a schedule. Remember to get at least 7 hours of sleep per day, so you have to give yourself time to fall asleep. Hence, make sure your room is ready: be sure you have blackout curtains and shades and no gadgets! If it helps to make you sleep, try a white noise app or drink chamomile tea before retiring to your room.

2. Prepare your food

Now may be the best time to get into a fitness plan because being on the night shift can help you eat healthily. Why so? Because you will have to watch what you eat if you want to survive the night shift. For one, you would have to say no to all the unhealthy stuff. Now is the time to stock up on healthy snacks like fruits, nuts, and veggies — these will be better alternatives to junk food. Also, it’s best to bring your own food so you can avoid eating fast food or junk food.


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3. Ease up on the coffee

We know coffee is the number one go-to cure for sleepiness. However, it’s important to take note that indulging in too much caffeine may hurt you in the long run. Imagine, it’s like putting yourself on edge all the time. This includes sodas too. Just remember to avoid drinking coffee at least 6 hours before you go to bed. Change your drinking habits and try fruit juices and tea instead.

4. Stay hydrated

You know it’s always good for you to drink plenty of water, but it’s not only because your body needs it. Drinking a lot of water will give you enough reason to walk to the restroom for much-deserved toilet breaks. If drinking cold water doesn’t wake you up, you can try splashing your face too!

5. Do little workouts

Listening to music will eventually bore you and eventually put you to sleep, so you have to think of more aggressive ways to stay awake and alert. For one, take or use the stairs to pump the blood to your heart! If you’re feeling at home in the office, you can do squats right at your desk. You can also bring small dumbbells to do a little weight-lifting on the side. If it’s allowed in the office, you can also bring an exercise ball chair to help strengthen your posture.


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6. Do power naps

Sometimes, you HAVE to give the body what it needs. When your body is craving ZZZs, you just have to give in and get some shut-eye even if it’s just for a few minutes. Set your alarm for 15 to 20 minutes and nap away! This goes especially for those who drive; if you feel the need to sleep — don’t fight it and find a place to pull over and just power nap.

7. Make your time off meaningful

You’re putting so much effort into making your night-work-life work, and you shouldn’t be surprised that you have to make the same effort to make sure all your free days count too. This is the time you will be able to meet up and bond with your friends and family while the sun is up. Use this time to reconnect with people or meditate. Recharge mentally and emotionally before you start another week again!

Finally, see this new experience as a good thing! Being positive will help you survive the few nights ahead. As long as you plan ahead, you will be able to work through your unconventional schedule. Make it work to your benefit!

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