How to Thrive on the Night Shifts: A Kickstarter Guide For Night Warriors
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You chose this profession, not the circadian chaos. Let me give you the How to Thrive on Night Shifts Kickstarter guide 101
Night Workers, I feel you, I have been there and done that. Night shifts are no joke. You are all truly modern warriors, clocking in day in and day out. But what if I told you I could help you and lessen your misery? You might ask, well, how?
Let me give you a science-backed, pharmacist-approved handy guide for your night troubles.
Master Your Circadian Rhythm:
You can’t do a 180 backflip on your circadian rhythm, but you can train it.
Block Daylight Post-Shift: Easier said than done, right? Well, daylight is your archnemesis after a night shift. However, you can easily slip on a pair of UV-protected or blue light-filtering glasses to block that stimulating light. Your melatonin will thank you. And, if you’re a bike rider like me, UV-protected helmets are a trendy (yet practical) upgrade.
Strategize your light exposure: Blackout your cave. Your room needs to be pitch dark; there should be no sneaky sunlight creeping in. Blackout curtains are a simple investment that pays off in deeper, more restful post-shift sleep. Think of them as a shield for your circadian rhythm.
Create a “Wind-Down” ritual: I love to take cold showers after work, then have some warm Kava Tea to relax and rejuvenate after a night shift. You can also drink some herbal tea of your choice. I recommend Valerian Root tea and Chamomile tea to calm your nerves and prepare your body for some well-deserved rest.
Another key part of your wind-down? Avoid screen time after your night shift. And if you must use your phone, then turn on the blue light filter to reduce the impact on your circadian rhythm.
A Word of Caution: Caffeinated beverages such as Chai, Green Tea, and Decaf Coffee (Yes, honey—it still has a little caffeine) are an absolute no-go during wind-down ritual. Even trace amounts of caffeine can mess up your sleep and delay your melatonin release. Stick to herbal, caffeine-free options to let your body truly rest.
💡 Pharmacist Pro Tip:
- Melatonin: 0.5–3 mg taken 30–60 minutes before sleep will help you get some well-deserved Zzzs.. (Source: Sleep Foundation)
- Valerian /Chamomile Tea: Brew your tea (2–3 grams of loose tea) 20–30 minutes before bedtime and sip it slowly in a calm, dimly lit environment. Let tea give you a warm hug from inside. Learn more about the best bedtime teas here
Eat Like Your Energy Depends On It (Because It Does)
Let’s be honest here, Healthy food is rarely served in hospitals and pharma cafes (The irony is uncanny). I’m sorry to burst your bubble, but those late-night chai sessions during your night shift rarely cut it out to be a great, nutritious drink. You’re a night warrior, and a warrior needs quality fuel.
Before shift: This is your main course meal. Boiled eggs, Lean meats such as chicken, peanut butter, and a cup of unsweetened chai or milk coffee will work wonders for you. You must prioritize eating a balanced meal with protein, complex carbs, and healthy fats if you wish to thrive on night shifts.
Also, if you want a peanut butter recommendation, then hit me up on my socials.
During shift: I recommend intermittent fasting during shift to stay alert and avoid energy crashes. But if you must eat, go for light, sustaining snacks like granola bars and mixed nuts. Steer clear of sugar-loaded treats that spike your blood sugar.
And no, chai and biscuit won’t cut it, my dear reader—your body deserves better fuel.
After shift: I recommend Chocolate Silk Whey Protein by The Protein Works™ (UK) with chilled milk – My absolute favorite (No, this isn’t a paid promotion—just real love)
Now, you’re on your way to thrive on night shifts.
✨Fun Fact:
Milk contains an amino acid called tryptophan, which helps in the production of serotonin and melatonin, both crucial for regulating sleep. Protein helps with satiety and healing your body during your sleep.
Supplements That Help You Thrive on Night Shifts
I don’t believe in the over-hype of supplement use, but these supplements do help.
- L-Theanine + Caffeine – Delivers smooth, focused energy without the jitters. Great if you need to stay alert without feeling wired.
Pro-Tip: Green Tea naturally has L-Theanine and a moderate to low amount of caffeine. If you’re frugal like me, then green tea is a cost-effective option to have during your shift. - Ashwagandha – Supports cortisol balance and helps ease post-shift anxiety and stress.
- Magnesium Glycinate – Promotes deeper sleep, calms the nervous system, and relieves muscle tension.
- Vitamin D – A must-have if you’re missing regular sunlight (night shift life, I see you).
- Adaptogens (like Rhodiola) – May boost your physical and mental resilience, especially when your body’s under stress.
Alright! Email me or connect with me on LinkedIn for Personalized recommendations tailored to your needs.
Move (Even a Little) to Stay Sharp
I’m guilty as they come.
I’m a brisk walker—yeah, I know the stereotype, the cliché. The one speed-walking laps around the hospital like it’s a competitive sport.
But you know what? It works. Ten minutes of moving my body, and suddenly the fog lifts. My brain wakes up. My posture straightens. I’m still tired, but not the kind of tired that makes you want to melt into the floor. It’s the “I’ve got this” kind of tired.
So yeah, call it what you want. But when it’s 3 AM and the world feels upside down, a brisk walk is my secret weapon. It will surely help you thrive on night shifts.
💡 Pharmacist Pro Insight:
Physical activity increases natural dopamine and endorphin release—your brain’s built-in stimulants. Even short bursts of movement can be more effective (and safer) than your third cup of chai.
Absolute No-Gos On Night Shifts
❌ Don’t binge on energy drinks (No Sting, Alright)
These sugary drinks will spike your heart rate, mess with your mood, and good luck falling asleep after your shift. You’ll be wired and weirdly anxious.
❌ Don’t go heavy on greasy meals at 5 AM.
I get it, you’re starving. But that Anda Paratha-Chai combo? It’ll leave you bloated, sluggish, and running on low battery.
❌ Don’t doom-scroll after your shift.
You tell yourself it’s just five minutes, but suddenly it’s 12 PM and your brain’s fried. Blue light kills melatonin and sleep.
❌ Don’t rely on sugar for energy.
That quick sugar high? It crashes harder than your phone at 2%. You’ll be sleepy, cranky, and craving more junk in an hour.
❌ Don’t fight sleep with distractions.
You need recovery, not a Netflix binge. One more episode won’t heal your cortisol levels. Just go to bed, please, for the love of God!
✨On a Final Note: Be Kind to Yourself
I feel your pain, the frustration, the quiet mental breakdowns when no one is watching, but trust me, you’re not alone. I’m here for you. Be gentle with yourself. You’re a warrior, and every warrior needs the right tools and armor to survive the battle. Your service makes an impact on the millions of patients who rely on the power of medicine to ease their suffering. Follow these tips and you’ll thrive on the night shifts.
You matter. Keep going—one shift, one breath, one act of care at a time.✨
Want to learn more about my story, how I survived my first year after graduation? Read here
Sources
- WebMD. Kava: Uses, Side Effects, and More. Accessed: 23 June 2025.
- Sleep Foundation. Melatonin Dosage: How Much Should You Take?. Accessed: 23 June 2025.
- Healthline. 5 Best Teas That Help You Sleep. Accessed: 23 June 2025.
- Johns Hopkins Medicine. Intermittent Fasting: What Is It and How Does It Work?. Accessed: 23 June 2025.
- Love & Lemons. Easy Homemade Granola Bars Recipe. Accessed: 23 June 2025.
Dr. Hasnain Siraj Memon is a Doctor of Pharmacy (Pharm D), medical content creator, and the founder of DrRxWrites. With a strong foundation in clinical pharmacy and a creative eye for storytelling, he transforms complex medical and wellness topics into accessible, evidence-based content for both professionals and the general public.
His writing is guided by a passion for accuracy, empathy, and public education helping readers make informed decisions about their health, habits, and healing. Whether he’s explaining pharmacology or sharing life lessons from the hospital ward, Hasnain brings clarity and heart to every piece.
He’s currently building a library of wellness content while offering freelance writing services in medical blogging, drug reviews, SEO optimization, and patient education materials.
Dr. Hasnain Siraj Memon is a Doctor of Pharmacy (Pharm D), medical content creator, and the founder of DrRxWrites. With a strong foundation in clinical pharmacy and a creative eye for storytelling, he transforms complex medical and wellness topics into accessible, evidence-based content for both professionals and the general public.His writing is guided by a passion for accuracy, empathy, and public education helping readers make informed decisions about their health, habits, and healing. Whether he’s explaining pharmacology or sharing life lessons from the hospital ward, Hasnain brings clarity and heart to every piece. He’s currently building a library of wellness content while offering freelance writing services in medical blogging, drug reviews, SEO optimization, and patient education materials.
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