Working long hours can make any job feel draining. Even if you love what you do, long shifts can drive a wedge between you and any positive feelings you have about your job.
Now, many people are working anywhere from hours a week! Thankfully, there are things you can do to help you get through long hours on the job.
Examples of shift patterns and traditional approaches to shift working
For other people, long shifts are a part of the career. Either way, it can start to get exhausting after a while. Many jobs that make their employees work long hours have to do with manual labor or customer service.
This guide will offer 20 tips you can use to get through long shifts at work. Before you use these tips, think about your job itself.
For some people, the long hours are just a part of the career path. They usually lead to a higher salary and even more ificant benefits. For a lot of people, that means sleeping in until the last possible second the next day. You might even find yourself hitting the snooze button on your alarm as often as you can.
Waking up earlier might sound like a nightmare! Waking up a little earlier before work can make a big difference. Even waking up minutes earlier can be beneficial. You can use that time to do something for yourself. Read a few chapters of a book, catch up on the news, go for a jog, etc. Think of something you enjoy doing and take that bit of extra time in the morning to do it. That can make a difference in your attitude and help you to get through your shift feeling a sense of accomplishment. Again, it can be tempting to crawl right into bed after a long day on the job.
But, this tip goes hand-in-hand with the one above. Give yourself some time to unwind after work instead of going to bed right away. Do something for yourself. Whatever you do, it should be something that takes your mind off work and helps you relax.
So, try to find something that will make it easier to fall asleep. Reading, watching an episode of your favorite TV show, or listening to music can all be helpful. Indulging in a sugary treat or something salty and greasy might give you a pick-me-up for a few minutes. Unfortunately, it can leave you feeling sluggish and lethargic.
You might get a quick burst of energy from something sugary. That can make a long shift feel even longer! By bringing your own snacks with you, you can determine which foods make you feel good and give you energy. Pack several snacks to get you through the day.
They should be portable, easy to eat, and healthy. Things like an apple with a bit of peanut butter or a handful of almonds are a great option. For some people, setting a bedtime routine and following it is the best way to ensure they get enough sleep each night.
20 essential tips for making it through long shifts at work
So, getting as much rest as possible at night is vital. You can make a difference in how you feel by using these breaks wisely, and to your advantage! Breaks should be used to reduce the mental and emotional stress that can come from working a lot. With that in mind, try to do things that keep you calm and relaxed.
Take a short walk and listen to the sounds of nature or calming music. Try to find a quiet space and focus on some deep-breathing exercises or meditation. Things to avoid? These are all things that can further stimulate your mind and make you feel more on edge when you get back to work. If you take a few minutes to do something that clears your head, you can get back to your job feeling refreshed. When you work a lot, you may not feel like you have enough time to spend with your family or friends. Take minutes each day to call or video chat with someone close to you.
This means covering both the good and the bad things. Working long hours and keeping those feelings of exhaustion locked away can be damaging.
Even talking about your problems for a few minutes a day can make a difference in how you feel. They may be able to make you laugh or give you advice.
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Either way, letting things go and not letting them 16hr up inside will make it easier to get through each day at work. The problem with that is the longer you leave the task alone, the more pressing it will become. That can end up causing a lot of past stress. Getting something like this done first thing in the morning can make the entire day feel different. It can end up adding a lot of productivity to your day. It also helps to work as a distraction. If you get yourself wrapped up in some busy work, a couple of hours could go by before you know it!
Plus, working this way helps to break up the monotony of a long shift. Either way, pack a meal that becomes something you can look forward to. It shift seem silly at first, to look forward to the food. But, getting through your day can be a lot easier if you have a small reward waiting for you to help it up.
If you can choose a time to have your meal, you should try to think about when you need a pick-me-up the most throughout the day. Also, try not to make it too early in the day. You can use your meal as motivation, too, or even give yourself a pep talk.
Not only can it have a negative impact on your health, but it can also affect how much energy you have. Think about the last time you were sitting down for several hours at a time. When you stood up again, it probably felt good to stretch out a little, right? Why not take that concept and use it throughout your day? Try to give yourself at least five minutes every couple hours to get up and give yourself a good stretch.
2. get yourself organized
This is especially effective if you have areas of the body that seem to be sore or hurting after awhile. But, any type of stretching can be helpful. Not only will you feel looser and limber, but it should give you a quick burst of energy. Keeping your muscles warm and stretching can help your legs and feet not to hurt so much at the end of a long day.
In fact, it may even be more important to drink more water.
Staying hydrated will help you to have more energy. But, it also helps your brain to function properly. Just as your body gets dehydrated, your brain can too! When it does, you might find that you have trouble concentrating.
Drinking more water throughout the day can help you from falling into an afternoon slump. It can also make you more productive when it comes to getting your work done. Jazz it up with refreshing cucumber slices for added refreshment. Or, add a few pieces of fruit or a squeeze of lemon.