When your workday ends as everyone else's begins, sleep and health take a little planning. Here's how night-shift crew stay rested and sharp.
Airports never really close. Somebody has to work the late flights, the overnight cleaning and maintenance, and the first push of the morning. If that somebody is you, you already know the challenge: your body wants to sleep when you need to be awake, and the world is loudest when you need to sleep. Night work doesn't have to wreck your health, though. Here's how experienced late-shift crew make it work. This isn't medical advice; if sleep problems don't go away, talk to a doctor.
The biggest mistake night workers make is treating sleep as whatever time is left over. Pick a sleep window and protect it the same way you'd protect a shift. Tell family and friends when you're sleeping, put your phone on do-not-disturb, and try to keep the same window even on busy days. A steady routine helps your body learn when it's time to rest.
Going straight from a bright, busy ramp to bed is hard. Give yourself a short wind-down. Some people wear sunglasses on the drive home to keep the morning light from waking them up. Have a light snack instead of a big meal, take a shower and keep the lights low. The same simple routine every day signals to your body that it's time for sleep.
Most people hit a low point in the middle of the night. Plan for it.
The drive home after a night shift can be one of the most dangerous parts of the job. If you're nodding off, don't push it. Pull over somewhere safe and rest, carpool with a coworker, or use another ride. Getting home a little later is always better than not getting home.
On days off, it's tempting to switch completely back to a daytime schedule to see family and friends. Many night workers find it easier to stay somewhere in the middle, going to bed a bit later and sleeping in a bit, instead of flipping back and forth every week. Find a pattern that lets you rest and still have a life.
Night work makes the basics more important: drink water, get some sunlight when you're awake, move your body and keep regular checkups. If you're always exhausted or can't sleep even with good habits, talk to a doctor. Our guide to protecting your back and body covers more everyday habits.
If the night schedule isn't working for you, TakeMyShift lets you post or pick up shifts with coworkers in your same position at your base, so you can trade toward the hours that fit your life. It's free. Read the app guide.
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