Getting a handle on your non-standard work schedule

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While there are a few great advantages of working non-standard hours—steering clear of traffic, lower daycare expenses and avoiding stressful daytime work environments are just a few—there are challenges as well.

The irregular lifestyle and physical demands can upset the body’s internal clock, and put you on a different schedule than most friends and family, making it hard to connect. This can lead to stress and bad habits like poor eating, smoking and more caffeine and alcohol use.

But if you work non-standard hours, you can achieve a healthy lifestyle by pinpointing challenges and planning for them, as follows:

Keep time. Your sleep/wake cycle is linked to your internal clock, called a circadian rhythm, which is connected to the earth’s rotation. It tells us to sleep at night and wake in the morning. Crossing time zones, too much noise, and staying awake or asleep too long can all wreak havoc on this internal clock. Confusing your clock by trying to sleep when it’s light out, or disrupting it by sleeping when temperatures are warm and there’s lots of noise, can also get in the way of quality shut-eye.

Get comfortable. Use light-blocking shades or a sleep mask to make the room as dark as you can. Your internal clock is wired for sleep at night, so this can trick your body into a better sleep. Relaxing blues, violets and greens on your walls can help you unwind and get some well-needed rest. Block out noise with earplugs, a ceiling fan or soft music. A carpet or rug will also help absorb sound.

Create a ritual. Find a way to unwind before you go to bed. Listen to soft music, meditate or pick a favourite book to read.

Eat Right

Steer clear of fatty, spicy foods that can give you heartburn and indigestion. And don’t have a big meal, excess liquids or caffeine before you hit the sack. Fuel your body with energy and healthy choices by:

Keeping it regular. Eat three full meals plus snacks or smaller meals throughout the day to get the energy needed to survive the long hours. It’ll also help you avoid overeating when you get home which can get in the way of sleep and cause weight gain.

Planning ahead. Bringing meals and snacks to work helps you eat well and save money. Make a list of items you’ll need and schedule regular trips to the grocery store. Pack meals when you wake up each day or stock the freezer with healthy homemade foods on your day off.

Watching what you eat. While they may be tempting, fatty, fried, spicy and other seasoned foods can wreak havoc on sensitive stomachs causing heartburn, indigestion and stomach aches. They may also make it hard to work and sleep, so it’s best to just say “no,” to these stomach-churning foods.

Avoiding caffeine. Caffeine can cause digestive track problems, frequent urination and may leave you lying awake in bed staring at the ceiling. Not to mention that it's highly addictive and can make you edgy and cause mood swings. Steer clear of coffee, cola and chocolate—especially four to six hours before bed.

Eating the good stuff. Fruits, veggies and whole grains are the easiest foods for your body to digest and help you sleep longer and deeper.

Get Moving

It seems contradictory that when you’re tired from long work hours, exercise will actually make you feel better and increase overall energy levels. It also reduces the risk of heart disease, strengthens bones and muscles and puts you in a better mood to help you sleep. Clock some time for physical activity and:

Plan it. If you can find a regular time to hit a gym, join a team or meet up with a squash partner, you’ll socialize and stay in shape. Schedule in exercise and avoid swapping your workout for the sofa and a bag of chips.

Take breaks. At break time, walk around your building or do some stretches. Stepping away will help clear your mind and refresh your body for the next part of your work day.

Squeeze it in. You don’t have to become a fitness guru or marathon runner. Instead, get off the bus one stop earlier and walk. Take the stairs instead of the elevator. If you can get to work on a bike or roller blades, dust them off and get moving.

Mood Shifts

Though the physical challenges of non-standard work hours are obvious, mental and emotional strain can also impact your overall well-being. Being disconnected from family and friends because you’re off working while the rest of the world is snoozing can lead to mood swings, loneliness, anger and feelings of isolation and guilt. Stay happy and in the loop by: