Based on numerous studies, night shift workers should consider taking 2000-5000 IU/d vitamin D3 and raising serum 25-hydroxyvitamin D levels to 40-60 ng/ml.
So is, how do you survive a night shift call center?
Not Much Difference With Day Shift Working Conditions. ...
What This Means For Employers And Employees. ...
Make Sure Your Room Is Really Bright When You Wake Up. ...
Exercise Regularly. ...
Start Eating Healthy. ...
Keep A Water Bottle By Your Side. ...
Avoid Morning Light And Go To Sleep As Soon As You Can.
After all, do Multivitamins help? The researchers concluded that multivitamins don't reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses.
Plus, how can I get vitamin D if I work night shift?
Night Shift Hacks: How to Get Enough Vitamin D
Eat Oily Fish. Oily or fatty fish is a great source of Vitamin D. ...
Fortified Foods. Invest in a breakfast cereal that has been fortified with Vitamin D. ...
Buy Some Over the Counter Supplements. ...
We're Not Yolking. ...
Cod Liver Oil.
How should I sleep if I work night shift?
1.Manage sleep patterns
Do not delay going to bed. ...
Try to set aside a block of 7 to 9 hours to dedicate to sleep after a night shift.
Have something to eat and drink before you go to bed. ...
Avoid alcohol before you try to sleep. ...
Avoid smoking before bed.
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Why Working at Night Boosts the Risk of Early Death. ... After 22 years, researchers found that the women who worked on rotating night shifts for more than five years were up to 11% more likely to have died early compared to those who never worked these shifts.
Though you should definitely strive to obtain a variety of nutrients every day, including vitamins and minerals, Leavey doesn't recommend “routine ingestion of vitamin supplements” to achieve this goal. You can get the majority of vitamins and minerals you need by eating a healthy, balanced diet, Gorin added.
Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.
Keep hydrated during the shift—water is best. “Avoid eating between midnight and 6 am, if possible, and if you do need to eat during the night, go for low calorie, protein rich snacks—don't graze your way through the night. “Finally, eat a healthy breakfast before your daytime sleep so you don't wake up hungry.
Even though you are working nontraditional hours, your goal is still to achieve the recommended seven to nine hours of sleep once you get home. Napping is also helpful for night shift workers as it can improve alertness while on the job. Try taking a 90-minute nap before heading into work.
Determine what hours (7-8 hours) you are going to sleep. These must be the same hours every day through the work week. Sleep as soon as possible after the night shift. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day's activity.