Working round-the-clock medical services Play a vital partin the functioning of ‘our sootety, yetit scems most of the world considers weetciays the only work days. ff you work a night shit, ‘evening shih, ofrotathg shit, you kenow betir. You also know that ‘hif-werkt is more then just a work. scheduic:it's away offife that affects your sleeping and eating ‘routines endl your family and tends, and poses unique challenges to ‘your body and your relationships. The following long-term adjustment ‘strategfes can help, ‘Sleeping Find a eleap echedus that works for ‘you and stick tof, Alow adequate. {ime for sleep eech day, regarcioss of which ehiftyou're working. Use ‘haps as part ofa consistent steep strategy you nep.on work days, ‘hap on days off, and keep your nap {me condstent’ Avoid eloohotand ccafeinated beverages for atleast {our hours before bedtime, Heavy ‘smoking should also be avoided, [Bevause ricotine'can prevent your from felng estep. Do not rely on sleeping pls. Overtime, they wll ‘@srupt seep end can become addlothe, Create a good environment for daytima sleep. Choose a room without windows, or use daric shades, hesvy curtains, or alumi- ‘hum fol to black out ight, Sleep is more efficient when room tempera turais around 65-68 degrees, co Use a fan or a condlionerto keep ‘cool. Insulate against household ‘and outside nolse with sound- absorbing drapes, carpet, egg cartons, or acousil tes. You can also create a sound benior In your room by running a fan or ing that creates conthuaus, low-laval noise, Eating ‘Shiftworkors are euscaptibis to digestive problems caused by regular eating habils. Try to establish a normal meal schedule, ‘which includes ono meal with your famlly each day. Start your “doy” ‘with protein, and shift to lighter corbohycrates as bedtime ap- proaches, Stcarcearof aro- gest meals of protein or fats for several hours befors bedtime, Family And Friends oe cue? ‘bethe gest problem posed by 'shifiwork. Keep in mind that your ‘work schedule affects your whole family, and ty to work out a sleep ‘schedule and some daytime sleeping rules that are-acoeptable to all Plan heed fer qualty timewith your parinsr—even the best Tolatonshies requre ongoing ‘nurturing. Friends might appreciate coples of your work end laep schedules, ‘so they know when It’s okey to visit or call and can pian social ctvilsn ‘with you in mind. 138 Exercise Regular exercise cen help your ‘body meet the demands of shite ‘work more easly. Exercise elses yourbody temperature and can help you feel more alert. A good: ‘ims to exeroisels after you wale up, provided you leave time to ‘warm-up property, Don't exercise vithin one to two hours of bedtime, asitcan male faltng esleop cfc. Saloty ‘Most serious ob enors cocur on ‘he night shit 2a result of elent- ‘ess and loved physical and mental abies, Be avare of your Initaons, and tak the time you ‘aed to work slowiy and detizer- ately. Folow procedures with cae, and think twice before important decison when youre ‘ted. ttyou are unsure of your ‘capabites lt your euperisor now. Be espenially coat ering home from work—there may bo colhertied civerson the rozd. Stay Healthy, Sane, And Safe No doubt, setting up your'ife to ‘accommodate your shitworic can bo chalengeg, But corbin! ‘stepping and eating schedules, ‘communication and compromise wih family end friends, requir ‘exercise, and attention to job safety will goa tong way toward keeping you healthy, sane, and sefe, 10 ‘matter what hours you work. ES]