A career in engineering may require you to work a whole variety of work patterns — and that includes night shifts. Figures from the Trades Union Congress (TUC) reveal that 3.25 million people in the UK work through the night — over one in nine of the British workforce, the highest level since records began.

For those not used to this, it can be quite a lifestyle change. After all, we aren’t nocturnal creatures and as humans are bodies are designed to be sleeping at night. With this in mind, it’s super important to prepare our bodies the best we can in order to effectively cope with the elevated health and safety risks during the twilight shift.

Here at BMR Solutions, we have listed some of the top coping strategies ahead of putting in a night shift as an engineer.

1. Set a sleep schedule

One of the hardest parts of working night shifts is adjusting your body to a new sleeping pattern. Your body is used to functioning on a standard circadian rhythm, which is essentially our sleep-wake pattern over a 24-hour day that helps to control our daily schedule for sleep and wakefulness.

Night shifts can lead our bodies to fight against these natural rhythms by trying to stay awake when we’re naturally programmed to sleep. Likewise, going home after a night shift can also be tough due to cues from our internal body clock and light exposure telling us we need to be alert and awake.

Working night shifts, it’s important that we adjust this sleep schedule to fit in with the new sleep-wake patterns. While some people can make this transition seamlessly, for others it can be a hard switch-up than can take some time to get used to. Setting the best sleeping pattern for each person really depends on individual circumstances and internal body clocks. But the most important thing is to try to set a block of 7 to 9 hours to dedicate to sleep the day before a night shift. This is the optimum sleep needed for adults to function at their best.

The day before a night shift, some people like to sleep in as late as possible, have a lazy day and then a couple of hours kip before then heading to their job in the evening. Others find it better to wake up early, do something super active in the morning, and then sleep for 6 to 7 hours from noon. In all honesty, it really comes down to what works best for you and your body. The most important thing is that you get enough rest to feel refreshed and ready to go when it comes to starting your shift.

Keep reading for tips on preparing your body for sleep during daytime hours.

2. Prepare an optimum sleeping environment

At first, attempting to fall into a deep slumber can feel strange whilst the sun is shining outside and it seems like literally everyone else in the world is busy out and about.

With this in mind, you’ll need to prepare your environment in order to set yourself up for a good night’s sleep. One of the most important components here is controlling the lighting. Exposure to light actually triggers a chemical event in our bodies that impact our sleep-wake cycles. It’s therefore really important to block out daylight when trying to get in your slumber ahead of a night shift. The use of blackout blinds, curtains or a sleep mask will help minimise your exposure to light.

You’ll also want to monitor the temperature of your environment to increase your comfort levels and enhance your sleep. This is especially true in the summer months when temperatures can reach soaring heights. Fans, air-con machines and open windows (in quieter locations) can help you maintain a comfortable temperature.

Don’t forget to also turn off digital appliances including mobile phones, laptops and televisions. In a digital-first era of buzzing devices and pinging notifications, it’s becoming increasingly hard to quieten our minds and switch off. But exposure to these distractions can really impact sleep — so try your best to put them down at least one hour before you hit the hay.

3. Decompress and relax

Sometimes the thought of a looming night shift can cause added stress to those who perhaps struggle to sleep. But don’t fret — there are many healthy habits that you can work into your pre-work routine to help you decompress and relax your body, ready for a soothing sleep.

 

Here are a couple of suggestions for small routines and activities that can help our bodies to relax:

 

  • Yoga and/or meditation: Both of these practices have been shown to help you sleep better by quieting the mind and body while enhancing inner peace.
  • Listen to calming music: In particular, research has shown that listening to Binaural Beats can help promote better sleep. You can access this free from YouTube.
  • Drink de-caffeinated tea: From classic chamomile to meditative matcha can help to promote relaxation and bring a moment of zen to your pre-night shift routine. You’ll definitely also want to limit your caffeine intake in the eight hours before you intend to sleep.
  • Take a bath: Having a nice soak in a warm bath before sleep can help you unwind and improve sleep quality.

There we have it — our guide to how to prepare for a night shift as an engineer. It’s by no means easy, but just like any new habit, it’ll be no time before your body becomes accustomed to your new sleeping patterns it just simply becomes a part of your normal routine.

Are you looking for a new role in the engineering space? Here at BMR Solutions, we are a specialist recruitment agency working with some of the most reputable companies in Bristol and the South West. Find your dream engineering job today by browsing through our current job vacancies.