What is the best vitamins for graveyard shift?

Nutritional supplements 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. This may help to compensate for the effects on bone density of reduced sun exposure.

What vitamins do I need if I work at night?

Vitamin D, Melatonin, B12, Magnesium, Tryptophan and multivitamins are often recommended for those of us working the night shift, but are they all necessary? Pharmaceutical companies can easily convince our tired brains they have the answer to boosting our fatigue levels and helping us sleep during the day.

How do I get energy for a night shift?

During Your Shift: Avoid Energy Drinks and Soda

1. Some Caffeine is OK but Watch Out When.
2. Eat Light, Well Balanced Meals.
3. Move Often.
4. After Your Shift: Block Out Morning Light.
5. Go Straight home.
6. Keep Your Room Quiet, Cool, and Dark.

Should night workers take vitamin D?

Night shift workers should be provided with free Vitamin D by bosses to keep them healthy, GMB congress has said. A motion passed by GMB’s Annual congress today calls for supplements for ‘night workers who rarely get enough sunshine to produce it naturally’.

Does melatonin help with night shift?

The American Academy of Sleep Medicine8 notes that melatonin supplements can help night shift workers sleep during the day, although this does not necessarily lead to better alertness during the work shift. Melatonin supplements have a relatively low risk of side effects.

How do you stay awake on graveyard shift?

Tips for staying awake and alert during your shift

1. Nap. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night.
2. Eat small portions throughout the shift.
3. Keep moving.
4. Chat with your co-workers.
5. Be careful with your caffeine intake.

How can I get vitamin D if I work night shift?

Night Shift Hacks: How to Get Enough Vitamin D

1. Eat Oily Fish. Oily or fatty fish is a great source of Vitamin D.
2. Fortified Foods. Invest in a breakfast cereal that has been fortified with Vitamin D.
3. Buy Some Over the Counter Supplements.
4. We’re Not Yolking.
5. Cod Liver Oil.

How can I get enough sleep on shift work?

These tips can help you get good sleep:

1. Try not to work a number of night shifts in a row.
2. Avoid frequently rotating shifts.
3. Try to avoid long commutes that take time away from sleeping.
4. Keep your workplace brightly lighted to promote alertness.
5. Limit caffeine.

How do you transition from days to nights?

If you have a few days before you start night shifts, gradually taper your sleep and wake times towards the new schedule, for example, by rising 2 hours later each day and going to bed 2 hours later. Take a nap before your shift to reduce sleepiness when you’re at work.

What are the best vitamins for shift workers?

Additionally, include more food sources of the nutrient, such as fish and fortified milk, in your daily diet to increase your intake. Vitamin D is the most widely studied vitamin important to shift workers. Additionally, vitamins B6 and niacin help your body produce tryptophan, which is necessary for the creation of melatonin.

Should you take vitamins for the night shift?

Improving your eating habits and taking certain vitamins for the graveyard shift could help protect your health and improve your on-the-job performance. Night shift workers may have little opportunity for regular sun exposure, which is the primary way your body gets vitamin D.

How to sleep better when you live in a graveyard?

Here are some helpful sleeping and health tips for the graveyard person: Eat well and exercise. The body’s digestive system slows down and does not easily digest heavy foods during the night. The best eating should be done with a first meal within the first hour of waking up. It is best to eat 5-6 small meals a day several hours apart.

How to survive the graveyard shift?

10 Tips for Surviving the Graveyard Shift (and the Day After) 1 1. LISTEN TO YOUR BODY. Your body usually knows what it needs … even if your brain may disagree. “If you are up, stay up. If you are tired, rest,” 2 2. GIVE YOURSELF TIME TO ADJUST. 3 3. GET THE RIGHT ACCESSORIES. 4 4. TIRE YOURSELF OUT. 5 5. STICK WITH A SOLID ROUTINE.