August 26, 2024 • 14 mins
Think night shift workers are isolated and unhealthy? Think again. Drawing from my own experiences, I've dedicated this episode to busting the myths surrounding night shift lifestyles. Discover practical strategies for maintaining a balanced life while working unconventional hours. From the vital importance of sunlight for your complexion, circadian rhythm, to how blackout curtains can transform your sleep quality, we’ll explore tips that help make night shifts not just manageable, but healthier and more fulfilling.
Welcome to all new listeners! Get an insider's look at the Ink and Bytes podcast structure, offering short, focused episodes and deep-dive conversations with special guests. Recently, we had an illuminating chat on narrative development in Destiny 2 with the archetype architect. Plus, learn about our Ko-Fi $5 subscription for exclusive content and why I'm thrilled about our growing community. Thank you for tuning in; your support means the world!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
The nighttime is not a part of the day that we all
particularly get to see andinteract with.
Most of the time we're asleep,because it's the time where
we're supposed to be asleep, torecharge and get ready for the
next day.
The insects come out and chirp,fireflies can light up the
night, the stars are the onlyglow outside of artificial
(00:22):
lighting, and it can be a reallypeaceful or relaxing time of
day in particular situations, orit can be really spooky, as
nighttime is when oursubconscious mind likes to play
tricks on us and likes to makeus all nervous.
And there's a large group ofpeople, myself included, that
interact more with the nighttimethan the daytime, and that is
(00:48):
night shift workers.
And there's a lot ofstereotypes around night shifts
that are just frankly incorrect.
After I've been able toexperience a night shift for the
last few months in order to getmoney to keep supporting this
new life that I'm living, I wasable to see that a lot of the
stereotypes are just wrong andmade by people who either have
(01:10):
never done it or don't reallyunderstand it.
So in this episode of the Inkand Bytes podcast, we're going
to be talking about some ofthese night shift stereotypes
and start to give some tips onhow to better balance a night
shift lifestyle and, while nightshifts might not be healthy
because we're not meant to beliving in a night shift life
(01:32):
we're animals.
If you go stripping it to thebare bones, we're supposed to be
going during the day A lot ofthe things that you can do to
make it healthier for you arereally simple, so let's get into
it.
But wait before we get intothis, because I always forget to
do this.
If you really like the podcastand you want more of it and you
(01:52):
want more of it consistently,because I know I haven't been
that active posting because it'sbeen so busy for me recently
feel free to head over to myKo-Fi at ko-ficom slash
worldbuilder.
Feel free to support me there,which allows me to do this more
and more confidently and give itmore time that it needs and
(02:13):
that I want to give it.
Also, feel free to check out myblog and my website at
the-world-buildercom, whereyou'll be able to find things
such as my blog, my podcast thatyou're listening to now.
You have more information thereand some social media
consulting, because I recentlystarted my own social media
(02:33):
consulting business and ifyou're looking for someone to
help you with creating content.
All the information's there.
But anyway, enough of thehousekeeping, let's dive into it
and start talking about nightshift.
(03:12):
There are a lot of stereotypesin general and I'm not going to
list them off here.
I'm just going to pretty muchlist the ones that I've heard
from people in my circle andjust from the experience of
others.
A lot of the time when societylooks at night shift workers,
we're kind of seen as creeps,vampires, zombies.
I mean we call ourselveszombies all the time, so I mean
that's fine.
But just in general, nightshift employees are looked at no
matter what industry.
It could be night shiftstocking at a retail store, or
you can be a doctor working thenight shift at a hospital with
(03:35):
patients, and the public wouldkind of look at you in a way
where you're not normal.
You're kind of this I don'twant to say subhuman, because
that's way too extreme butyou're like the second group of
people that can't really fullyintegrate with society, because
when you're active and you'redoing things, things are closed,
no one's awake, so you're kindof isolated.
(03:57):
So it's really looked at as alonely, depressing, unhealthy
thing and really, while, like Isaid before, it's not healthy.
It's also not completelyisolating and depressing and a
lot of night shift employees areactually some of the more
healthier individuals, becauseif you're working the night
shift, you have to be moreconscious about your health than
(04:19):
if you were in the day shift,because you don't have easy
access to sunlight all of thetime and you don't have easy
access to food, so you have toplan ahead.
So, honestly, night shift makesit so you have to plan better
and be a more prepared adultover a everyday day shift type
lifestyle.
And that's not a slight to anyday shift or any other type of
(04:41):
shift, but it's just what I'venoticed as I've been going
through it.
You have to be more preparedfor the future when you're doing
night.
But with the stereotypes aside,let's talk about some things
that I've done, that I've read,that I've researched, that have
helped me and that make this amore manageable temporary
lifestyle to deal with.
(05:03):
First and foremost, get somesunlight in the morning, at
least 30 minutes of just sittingoutside or reading or simply
just basking in the sun.
Do it a few hours before you goto bed if you can, because
standing in the sun can kind ofactivate your body a little bit
and mess up your circadianrhythm.
But it's important to get somesunlight every day or every
(05:25):
other day, because, as youprobably know if you're
listening to this who does nightshift you can get very pale and
indeed look like a zombie, aseveryone says night shift
workers are.
But if you get some sunlight inthe morning, you get vitamins
and you're able to get somecolor in your skin and kind of
just combat only seeing the moon.
I sit out on my porch and readmy book for about 30 to 45
(05:50):
minutes and then I go inside, Ieat and I get ready for bed
again.
Try to do it a little bitbefore you go to bed, cause you
don't want to get too uh, awoke,awoken, you don't want to wake
yourself up too much, butgetting some sun every day or
every other day can really keepyour skin looking healthy and
not pale Like I was for a longtime.
(06:11):
Secondly and this is probablythe most critical thing you can
do and I doubt it it's validity,until I experienced an event
recently where I didn't havethem but buy blackout curtains
and make your sleeping space asdark as possible If you live in
a house with a lot of windows orif your bedroom has a lot of
windows, it's kind of harder.
But make sure to get as manyblackout curtains as you need
(06:32):
for at least your bedroom andcover those windows.
And if you don't have a door onyour bedroom, they also make
blackout like doorway things Idon't know what they're exactly
called but that stops accesslight from seeping into your
bedroom from other parts of thehouse.
If you have a door, that's evenbetter.
It makes it a lot easier.
But make your sleeping space asdark as you possibly can.
(06:54):
And this is because if your roomis dark enough and it's pitch
black or relatively close tothere with no light bleeding in,
you can trick your circadianrhythm to think daytime is
nighttime.
If you build your sleepschedule once you start building
that out a little bit andbasically without getting too
deep into it, our circadianrhythm is our internal clock in
terms of what time of day it islike when you should sleep for
(07:16):
the normal life of day to day.
When the sun starts to go down,we start to get tired because
our body is getting ready tosleep.
It's telling us it's time to goto bed.
But when you're workingovernight, when the sun goes
down and the moon comes up.
That is when you're supposed toget up.
So tricking your circadianrhythm into thinking that night
is day and day is night is areally critical thing in order
(07:39):
to stay healthy and rested whenyou have to work night shifts
and you're living a night shiftlifestyle.
I, like I said, I doubted thevalidity of this until recently,
when I had to go over toanother apartment and sleep
because maintenance was beingdone on mine and I didn't want
to take my curtains down, evenif I was only moving right
across the street for a night.
So I had to sleep with the sunbleeding in, and it was a very
(08:03):
unrestful and broken sleep.
It basically felt like a stringof naps tied together with a
few moments of lucidity.
It really wasn't that good.
So make sure you buy blackoutcurtains and make it as dark as
you possibly can.
Eat healthy and consistently ohno, that's not news to anybody,
but it becomes significantlymore important when you're
(08:23):
working at night because yourbody is going to be impacted in
different ways than if it wasduring the day.
You're going to get less sun,which already has a lot of
impacts in of itself.
So you have to eat healthy andconsistently.
So breakfast, lunch and dinner,or just eat your required
amount of food a day, and thisis also a really good way to
(08:45):
learn how food works and tolearn what eating healthy really
is.
But you just need the fuel.
Just like blocking out yourroom and tricking your circadian
rhythm is important just forbeing rested and somewhat
energized in the morning.
Eating healthy and consistentlywhen you're working a night
shift is the key to being fulland conscious and not dizzy,
(09:06):
tired, moody, all of the sideeffects that bad food can give
you.
And this comes with a littletrick and I almost fell into it
but do not rely on fast foodwhen you're working the night
shift Because, again, mostplaces are going to be closed
when you're working these shiftsand if you start to rely only
on fast food for your meals,you're going to feel like shit,
(09:27):
quite frankly.
And while fast food might notinherently be bad, as my brother
always said, it's the quantityof the food that we're eating.
So you can eat as muchMcDonald's as you want, but it's
the quantity of it.
I mean, like you can have adiet around fast food.
You're not going to feel good.
But it's the quantity, not thequality, or just fast food is
inherently bad, still not goodfor you.
(09:48):
But try not to rely on fastfood.
It just can lead to anexpensive route and just you
won't be feeling healthy.
A lot of fast food chains focuson taste, not really nutrients,
and you need nutrients to keepit going during the night shifts
.
Now I'm not saying never eatfast food because it's
(10:10):
convenient.
I mean it's fast food for areason.
But just try not to rely on ittoo much.
It has a lot of negative healtheffects in the long run.
Try to get into that.
Meal prep a little bit, like Imentioned before, night shift
teaches you or forces you tolearn how to plan ahead.
Napping is also relativelyimportant.
I personally am not a napper,so I don't really nap at all
(10:32):
because I find it ruins my sleep.
But there's a bunch ofdifferent articles out there
that say nap intermediatelythrough the night if you need to
to keep rested.
I again, I think this ispersonal preference, I don't
think this is required, but ifyou're tired and you still have
a long way ahead of you probablyget like 30 minutes of sleep.
(10:52):
Get power nap in there so youcan recharge and keep it going.
And finally, because we justtalked about naps.
Let's talk about sleep verybriefly, and I won't hold you
here long because really this isself-explanatory, we've heard
it for so long, even though whenyou're in public education,
like middle school and highschool, they make you wake up at
a third hours of the day or ofthe morning and you actually get
(11:13):
a less amount of sleep than youprobably should get when you're
developing in middle school andhigh school.
But anyway, that's besides thepoint.
You should be aiming to geteight hours of sleep or seven
hours of sleep a night.
That is because REM and deepsleep are the two most impactful
and rejuvenating sleep statesand you want to not only feel
(11:37):
rested, you want to feelenergized, which goes back to
the food.
And if we're going to go allthe way back to the beginning,
you can't really achieve goodsleep for long durations unless
you have those blackout curtains, unless you're sleeping in your
bedroom and simulated as closeas you can to nighttime and
trick your circadian rhythm,because it just will be broken
sleep, and broken sleep is worsethan no sleep sometimes.
(12:00):
And it's just really importantto get those eight hours because
I've noticed in my personalexperience I don't know if this
is scientifically true or not.
This could just be me.
Again, a lot of this is goingto vary depending on the person.
This could just be me.
Again, a lot of this is goingto vary depending on the person.
I'm more tired throughout thenight shift of life than I am.
If I was just low on sleepduring the day, it's because
it's nighttime.
(12:21):
Your body wants to be sleepingduring nighttime, but you can't.
So try to get those seven oreight hours of sleep.
You'll really start to see thedifference.
And that pretty much wraps upour discussion on night shift
and the stereotypes and sometips on how to make it more
manageable.
And for those of you who are new, first of all, welcome.
It's so great to have you.
I'm very thankful that you'vetaken interest in this show.
(12:43):
I just want to let all of thenew enjoyers, new podcast goers,
know that the Ink and Bytespodcast was specifically
developed especially episodeslike this, where it's just me
talking to you.
They were designed to be short10 to 15 minute long episodes
where you can get right intowhat's important in each topic
and use what I talk about tohopefully better impact your
life or further encouragelearning, to find things that
(13:07):
you can use.
We also have longer formepisodes, like my last episode
where I sat down with my goodfriend, the archetype archetype
architect and talked narrativedevelopment and narrative
storytelling with Destiny,destiny 2.
Those are your standard hour,30, two hours, even that episode
, two hours and 40 somethingminutes.
Those are your standardepisodes where you're going to
(13:27):
have a guest and we're going tobe having a conversation, very
naturally, and you'll be able toeasily tell that by the titles
and by the length and just thedescriptions.
So again, if you're new, thankyou so much for showing interest
in the show and I really amexcited to see how this show
grows and develops.
And if you really like this,like I mentioned in the
beginning, check out my Ko-Fi $5subscriptions there.
(13:49):
I'm working on special episodes.
Once that Ko-Fi has moreinterest in it, I'll start
developing only episodes thatpeople who subscribe to that can
see, so on and so forth.
But thank you to everyone who'sbeen here since the beginning
and welcome all new people andI'm looking forward to seeing
you in the next episode.
You.
The nighttime is not a part of the day that we all
particularly get to see andinteract with.
Most of the time we're asleep,because it's the time where
we're supposed to be asleep, torecharge and get ready for the
next day.
The insects come out and chirp,fireflies can light up the
night, the stars are the onlyglow outside of artificial
(00:22):
lighting, and it can be a reallypeaceful or relaxing time of
day in particular situations, orit can be really spooky, as
nighttime is when oursubconscious mind likes to play
tricks on us and likes to makeus all nervous.
And there's a large group ofpeople, myself included, that
interact more with the nighttimethan the daytime, and that is
(00:48):
night shift workers.
And there's a lot ofstereotypes around night shifts
that are just frankly incorrect.
After I've been able toexperience a night shift for the
last few months in order to getmoney to keep supporting this
new life that I'm living, I wasable to see that a lot of the
stereotypes are just wrong andmade by people who either have
(01:10):
never done it or don't reallyunderstand it.
So in this episode of the Inkand Bytes podcast, we're going
to be talking about some ofthese night shift stereotypes
and start to give some tips onhow to better balance a night
shift lifestyle and, while nightshifts might not be healthy
because we're not meant to beliving in a night shift life
(01:32):
we're animals.
If you go stripping it to thebare bones, we're supposed to be
going during the day A lot ofthe things that you can do to
make it healthier for you arereally simple, so let's get into
it.
But wait before we get intothis, because I always forget to
do this.
If you really like the podcastand you want more of it and you
(01:52):
want more of it consistently,because I know I haven't been
that active posting because it'sbeen so busy for me recently
feel free to head over to myKo-Fi at ko-ficom slash
worldbuilder.
Feel free to support me there,which allows me to do this more
and more confidently and give itmore time that it needs and
(02:13):
that I want to give it.
Also, feel free to check out myblog and my website at
the-world-buildercom, whereyou'll be able to find things
such as my blog, my podcast thatyou're listening to now.
You have more information thereand some social media
consulting, because I recentlystarted my own social media
(02:33):
consulting business and ifyou're looking for someone to
help you with creating content.
All the information's there.
But anyway, enough of thehousekeeping, let's dive into it
and start talking about nightshift.
(03:12):
There are a lot of stereotypesin general and I'm not going to
list them off here.
I'm just going to pretty muchlist the ones that I've heard
from people in my circle andjust from the experience of
others.
A lot of the time when societylooks at night shift workers,
we're kind of seen as creeps,vampires, zombies.
I mean we call ourselveszombies all the time, so I mean
that's fine.
But just in general, nightshift employees are looked at no
matter what industry.
It could be night shiftstocking at a retail store, or
you can be a doctor working thenight shift at a hospital with
(03:35):
patients, and the public wouldkind of look at you in a way
where you're not normal.
You're kind of this I don'twant to say subhuman, because
that's way too extreme butyou're like the second group of
people that can't really fullyintegrate with society, because
when you're active and you'redoing things, things are closed,
no one's awake, so you're kindof isolated.
(03:57):
So it's really looked at as alonely, depressing, unhealthy
thing and really, while, like Isaid before, it's not healthy.
It's also not completelyisolating and depressing and a
lot of night shift employees areactually some of the more
healthier individuals, becauseif you're working the night
shift, you have to be moreconscious about your health than
(04:19):
if you were in the day shift,because you don't have easy
access to sunlight all of thetime and you don't have easy
access to food, so you have toplan ahead.
So, honestly, night shift makesit so you have to plan better
and be a more prepared adultover a everyday day shift type
lifestyle.
And that's not a slight to anyday shift or any other type of
(04:41):
shift, but it's just what I'venoticed as I've been going
through it.
You have to be more preparedfor the future when you're doing
night.
But with the stereotypes aside,let's talk about some things
that I've done, that I've read,that I've researched, that have
helped me and that make this amore manageable temporary
lifestyle to deal with.
(05:03):
First and foremost, get somesunlight in the morning, at
least 30 minutes of just sittingoutside or reading or simply
just basking in the sun.
Do it a few hours before you goto bed if you can, because
standing in the sun can kind ofactivate your body a little bit
and mess up your circadianrhythm.
But it's important to get somesunlight every day or every
(05:25):
other day, because, as youprobably know if you're
listening to this who does nightshift you can get very pale and
indeed look like a zombie, aseveryone says night shift
workers are.
But if you get some sunlight inthe morning, you get vitamins
and you're able to get somecolor in your skin and kind of
just combat only seeing the moon.
I sit out on my porch and readmy book for about 30 to 45
(05:50):
minutes and then I go inside, Ieat and I get ready for bed
again.
Try to do it a little bitbefore you go to bed, cause you
don't want to get too uh, awoke,awoken, you don't want to wake
yourself up too much, butgetting some sun every day or
every other day can really keepyour skin looking healthy and
not pale Like I was for a longtime.
(06:11):
Secondly and this is probablythe most critical thing you can
do and I doubt it it's validity,until I experienced an event
recently where I didn't havethem but buy blackout curtains
and make your sleeping space asdark as possible If you live in
a house with a lot of windows orif your bedroom has a lot of
windows, it's kind of harder.
But make sure to get as manyblackout curtains as you need
(06:32):
for at least your bedroom andcover those windows.
And if you don't have a door onyour bedroom, they also make
blackout like doorway things Idon't know what they're exactly
called but that stops accesslight from seeping into your
bedroom from other parts of thehouse.
If you have a door, that's evenbetter.
It makes it a lot easier.
But make your sleeping space asdark as you possibly can.
(06:54):
And this is because if your roomis dark enough and it's pitch
black or relatively close tothere with no light bleeding in,
you can trick your circadianrhythm to think daytime is
nighttime.
If you build your sleepschedule once you start building
that out a little bit andbasically without getting too
deep into it, our circadianrhythm is our internal clock in
terms of what time of day it islike when you should sleep for
(07:16):
the normal life of day to day.
When the sun starts to go down,we start to get tired because
our body is getting ready tosleep.
It's telling us it's time to goto bed.
But when you're workingovernight, when the sun goes
down and the moon comes up.
That is when you're supposed toget up.
So tricking your circadianrhythm into thinking that night
is day and day is night is areally critical thing in order
(07:39):
to stay healthy and rested whenyou have to work night shifts
and you're living a night shiftlifestyle.
I, like I said, I doubted thevalidity of this until recently,
when I had to go over toanother apartment and sleep
because maintenance was beingdone on mine and I didn't want
to take my curtains down, evenif I was only moving right
across the street for a night.
So I had to sleep with the sunbleeding in, and it was a very
(08:03):
unrestful and broken sleep.
It basically felt like a stringof naps tied together with a
few moments of lucidity.
It really wasn't that good.
So make sure you buy blackoutcurtains and make it as dark as
you possibly can.
Eat healthy and consistently ohno, that's not news to anybody,
but it becomes significantlymore important when you're
(08:23):
working at night because yourbody is going to be impacted in
different ways than if it wasduring the day.
You're going to get less sun,which already has a lot of
impacts in of itself.
So you have to eat healthy andconsistently.
So breakfast, lunch and dinner,or just eat your required
amount of food a day, and thisis also a really good way to
(08:45):
learn how food works and tolearn what eating healthy really
is.
But you just need the fuel.
Just like blocking out yourroom and tricking your circadian
rhythm is important just forbeing rested and somewhat
energized in the morning.
Eating healthy and consistentlywhen you're working a night
shift is the key to being fulland conscious and not dizzy,
(09:06):
tired, moody, all of the sideeffects that bad food can give
you.
And this comes with a littletrick and I almost fell into it
but do not rely on fast foodwhen you're working the night
shift Because, again, mostplaces are going to be closed
when you're working these shiftsand if you start to rely only
on fast food for your meals,you're going to feel like shit,
(09:27):
quite frankly.
And while fast food might notinherently be bad, as my brother
always said, it's the quantityof the food that we're eating.
So you can eat as muchMcDonald's as you want, but it's
the quantity of it.
I mean, like you can have adiet around fast food.
You're not going to feel good.
But it's the quantity, not thequality, or just fast food is
inherently bad, still not goodfor you.
(09:48):
But try not to rely on fastfood.
It just can lead to anexpensive route and just you
won't be feeling healthy.
A lot of fast food chains focuson taste, not really nutrients,
and you need nutrients to keepit going during the night shifts
.
Now I'm not saying never eatfast food because it's
(10:10):
convenient.
I mean it's fast food for areason.
But just try not to rely on ittoo much.
It has a lot of negative healtheffects in the long run.
Try to get into that.
Meal prep a little bit, like Imentioned before, night shift
teaches you or forces you tolearn how to plan ahead.
Napping is also relativelyimportant.
I personally am not a napper,so I don't really nap at all
(10:32):
because I find it ruins my sleep.
But there's a bunch ofdifferent articles out there
that say nap intermediatelythrough the night if you need to
to keep rested.
I again, I think this ispersonal preference, I don't
think this is required, but ifyou're tired and you still have
a long way ahead of you probablyget like 30 minutes of sleep.
(10:52):
Get power nap in there so youcan recharge and keep it going.
And finally, because we justtalked about naps.
Let's talk about sleep verybriefly, and I won't hold you
here long because really this isself-explanatory, we've heard
it for so long, even though whenyou're in public education,
like middle school and highschool, they make you wake up at
a third hours of the day or ofthe morning and you actually get
(11:13):
a less amount of sleep than youprobably should get when you're
developing in middle school andhigh school.
But anyway, that's besides thepoint.
You should be aiming to geteight hours of sleep or seven
hours of sleep a night.
That is because REM and deepsleep are the two most impactful
and rejuvenating sleep statesand you want to not only feel
(11:37):
rested, you want to feelenergized, which goes back to
the food.
And if we're going to go allthe way back to the beginning,
you can't really achieve goodsleep for long durations unless
you have those blackout curtains, unless you're sleeping in your
bedroom and simulated as closeas you can to nighttime and
trick your circadian rhythm,because it just will be broken
sleep, and broken sleep is worsethan no sleep sometimes.
(12:00):
And it's just really importantto get those eight hours because
I've noticed in my personalexperience I don't know if this
is scientifically true or not.
This could just be me.
Again, a lot of this is goingto vary depending on the person.
This could just be me.
Again, a lot of this is goingto vary depending on the person.
I'm more tired throughout thenight shift of life than I am.
If I was just low on sleepduring the day, it's because
it's nighttime.
(12:21):
Your body wants to be sleepingduring nighttime, but you can't.
So try to get those seven oreight hours of sleep.
You'll really start to see thedifference.
And that pretty much wraps upour discussion on night shift
and the stereotypes and sometips on how to make it more
manageable.
And for those of you who are new, first of all, welcome.
It's so great to have you.
I'm very thankful that you'vetaken interest in this show.
(12:43):
I just want to let all of thenew enjoyers, new podcast goers,
know that the Ink and Bytespodcast was specifically
developed especially episodeslike this, where it's just me
talking to you.
They were designed to be short10 to 15 minute long episodes
where you can get right intowhat's important in each topic
and use what I talk about tohopefully better impact your
life or further encouragelearning, to find things that
(13:07):
you can use.
We also have longer formepisodes, like my last episode
where I sat down with my goodfriend, the archetype archetype
architect and talked narrativedevelopment and narrative
storytelling with Destiny,destiny 2.
Those are your standard hour,30, two hours, even that episode
, two hours and 40 somethingminutes.
Those are your standardepisodes where you're going to
(13:27):
have a guest and we're going tobe having a conversation, very
naturally, and you'll be able toeasily tell that by the titles
and by the length and just thedescriptions.
So again, if you're new, thankyou so much for showing interest
in the show and I really amexcited to see how this show
grows and develops.
And if you really like this,like I mentioned in the
beginning, check out my Ko-Fi $5subscriptions there.
(13:49):
I'm working on special episodes.
Once that Ko-Fi has moreinterest in it, I'll start
developing only episodes thatpeople who subscribe to that can
see, so on and so forth.
But thank you to everyone who'sbeen here since the beginning
and welcome all new people andI'm looking forward to seeing
you in the next episode.
You.
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