3 Ways to Prepare for a Week of Swing Shifts

In many fields, it’s not uncommon for shifts to change. Whether you’re switching a shift permanently or your employer has a policy of rotation it can be challenging to be at your best for the first week or so, as your body adjusts.  

If you’ve been working days and are moving to swing, you may have to stay up later than you are accustomed to. If you’ve been working nights, you may be used to sleeping during the times when your swing shift starts. 

Here are 3 methods to prepare yourself for the upcoming change to your shift. 

Start acclimating your body to a new sleep schedule as soon as you can.

Many people have trouble falling asleep if they need to suddenly get up earlier or go to bed at a different time, because their body gets into a routine of bedtime and wake time 

If that describes you, start preparing your body as soon as you can. If you’re used to going to bed at a time, you’ll be working during swing shift, for instance, start pushing bedtime back at least a few days ahead. If you need to get up at a different time, start getting up at that time at least a few days earlier. 

Make sure your bedroom is conducive to sleep.

If you need to sleep during the morning to adjust for late swing shift nights, make sure that you can sleep. First, tell family and friends about it and enlist their support. Make sure that the kids off-to-school schedule or a barking dog doesn’t wake you up at 7 a.m. if you need to sleep until 10 a.m. 

Second, make your sleeping area as conducive to sleep as possible. If it’s too light during the day, drape curtains or even towels across the area that’s light – or buy a sleep mask. If it’s near an area where you hear trucks backing up or kids playing, and that might wake you up, consider earplugs as well. 

Make sure your beverage and food choices work for you.

Healthy choices can support a physical change like moving into swing shift. Most importantly don’t drink caffeinated beverages shortly before you need to go to sleep. It’s best to leave 5 hours or more between drinking coffee and your designated bedtime. 

Sugar can also cause your blood sugar level to spike, which can make some people sleepy. Eat your fruit, sugared snacks, and chocolate so that your sleepy periods will not be those at work! 

A generally healthy set of food choices will also provide maximum energy. Aim for plenty of fresh vegetables, water, and lean proteins before your swing shift starts. 

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