Tips On Getting Adjusted To 3rd Shift?

[DJOHNSON954]

Is there anyone else out there having trouble adjusting to 3rd shift? After the academy I was assigned to 3rd shift for FTO. I thought this would be a good thing because of having a family. I figured I could sleep while the family was gone during the day and be up at night to have a some what of a normal evening life.

Well I have a one hour commute to and from the SO and when I get up in the evening I am still so exhausted. If I sit down I fall back to sleep until one of the little ones jumps on me. How long does it take to get adjusted to this shift? What have some of you tried to get adjusted. What worked for you?

[bigz]

I've worked graves off and on for the last 6 years. I've been on them for the last year straight and will work them again next year. I've never been able to adjust to the hours. I always feel tired and on my days off revert right back to sleeping when a normal person does. It's hard not to do that because on your days off you don't want to stay up all night while the rest of the world and your family is in bed. A coworker of mine suggested taking melatonin. I've only tried it once, but supposedly it helps you get more REM sleep so you feel more rested when you get up. Other than that just try to keep your room nice and dark and limit distractions like the phone, kids, etc. I also stay up for a few hours when I get off to unwind and don't get up until about an hour before work, this seems to help me a little bit.


Z

[Sig 20]

ONE WORD.....

It takes about 2-3 weeks for normal adjustment...even then some people do not adjust. Try Viviran once in a while, or if thats to strong drink Mtn. Dew or pepsi before and in the middle of shift to help keep you alert. Eat lightly, yet continuously through shift...i.e. fruit, small sandwiches (peanut butter and jelly), crackers, small items you can nibble on that are low fat, yogart, etc.. This helps your metabolism adjust, and keeps your energy up!
also try weight lifting, and areobics 2-3 times a week. Fit in 1/2 hour of time alone before trying to sleep with soft, low music in your sleeping room, to relax you and help you sleep. A warm relaxing bath after shift may work, then try sleeping! I hope some of these help you!

Goood Luck!

[SecretNY]

Don't forget scented candles as well.

Be careful with melatonin. It is damaging to you (I live with a doctor). Instead go to GNC or Vitamin Shoppe and pick up some Valerian Root (it comes in a liquid). It relaxes you enough to sleep soundly, although it does stink!

Let us know how it turns out. I'll be in your shoes soon enough.

Stay safe,
SecretNY

[papimike]

--HALFWAY SERIOUS HERE ........ IF YOU HAPPEN TO BE IN A RICH NEIGHBORHOOD WITH A GOLF COURSE, DO WHAT THE COPS, INCLUDING SUPERVISORS, IN THIS SMALL TOWN OUTSIDE OF NYC DO...THEY CONDUCT MIDNIGHT ROLL CALL WITH PILLOWS IN HAND AND GO OUT AND PARK IN THE WOODS AND GO NIGHTY NIGHT WHILE KEEPING THEIR EARS OPEN FOR RADIO CALLS.

OUTSIDE OF THAT, I THINK THAT A FEW WEEKS WILL ONLY TELL IF YOU WILL NATURALLY ADJUST, OR NOT. I AM A NIGHT BUG BY NATURE, SO THAT SHIFT IS COOL WITH ME. FOR THOSE OF YOU THAT ARE MORE HUMAN, I CAN ONLY SUGGEST SOME SODA OR COFFE DURING YOUR SHIFT.. AND MAYBE A FEW PIECES OF CANDY RIGHT AT THE END OR ON YOUR WAY HOME--THEY WILL GIVE YOU A NICE HIGH, AND THEN A BIG DOWNER WHICH SHOULD HELP YOU GO TO SLEEP FASTER.....WHEN AT HOME, TRY TO SLEEP IN TOTAL SILENCE--SHUT THE TV, RADIO, WINDOWS AND TELEPHONE OFF. CLOSE THE SHADES, ETC... COMPLETE DARKNESS AND QUIET.

[UN_Cop]

A straight shift, ie only nights, days, or evenings is not that bad. We rotate days to nights and back every 28 days. With the 12 hours shifts, 0600-1800, it can take a drain on you. I found that a hot shower, cool and dark room is the only thing that helps me. If I am in bed before the sun comes up, that is great. I feel like a vampire sometimes.

Papi:
My bro from Kosovo was NYPD and gave my a patch, t-shirt, and the pride of the collection a NYPD Zippo. He is still in country so it is hard to catch up with him. I gave the patch he gave me to a fellow LEO whole is ill. How can I go about getting another? BTW Your mailbox is full otherwise I would have PM'ed you.
Thanx,
Robert

[RWPD_262]

Ive worked the last 2 yrs on grave shift (0000-0800) and i never actually got used to it. I just learned to tolerate it. What worked best for me was getting home and goin out for a run to unwind and take a shower. Would have lunch and would get to sleep about 1400 and sleep till about 2200 hours. Of course, i did not have a family to be awake for so that would make things more tough. Anyways, each person comes up with ways to make the shift more tolerable - good luck.

262

[DelC]

When working 3rd shift, you can’t get up at 1600 hours and not expect to be tired when you report for work at 23-2400. What worked for me was to take 1-2 hours to unwind when getting off duty, get about 5-hours sleep and then take at least 1 ½ hour (Rem sleep requires 90 min) nap prior to getting up, showering and going to work. I worked 6-2 for over five years and it has now taken more than 6-months and I’m still trying to adjust back to normal.

[copboy]

Hey, Dan I am glad things are working out for you. I am sure some of the above listed suggestions will help you out a lot. I personally think maybe you should invest in some good earplugs. AOSafety make some that you can wear in your sleep. They are also good if you go to the range at work. I also have a dark blue blanket over my window. It is a little tacky but keeps the light out. I was sick of getting home at like two in the morning and being awakened when the sun rised. The ear plugs will run you about 2.00 bucks for three pairs. Just plan on replacing them about once a month our two. I cannot sleep without them now because every little noise bothers me. Oh, and do not worry you will get used to the sound of listening to your own hear beat. LOL....Well unless you are having heart problems that might be a little freaky.

[Serpico6]

Why not have a few Yahoos and 2 or 3 Red Bulls. If you don't have a heart attack you'll definitely stay awake all night.:eek: :eek:

[DelC]

Serpico6,

Your PM mail box is full, empty it so I can PM you.

[Devildog93]

Here is wht my scedule is and it seems to work,,atleast for me.. i work 0000-0800 thurs-mon//get home around 0815 asleep by 0830 no later then 0900. Wake up between 1600-1700 before the family gets home. immediately after getting up,,hav the morning coffee(mt dew or what ever it take.)Start moving around to get the blood flowing. Family gets home,hav dinner and so on. kids in bed by 2100-2130. relax on couch take 1.5hrs nap. getup and get ready for work..

On days off get home sleep for about 5 hours so that I can sleep that night. be on a regular schedule until I go back to work on Thurs..

Now don't get me wrong there are days that I feel totally drained and exhausted.

If the eyes get heavy during the shift,,get out of the car and start doing the self initiated activity..area checks,citizen contacts, and so on. Might run into something that will get the blood pumping. nothing better than a good foot chase at 0400 in the morning to get u awake.

[DJOHNSON954]

Thanks for the replies gang. I am getting a little better. Still tired but it is easier to fight off the urge to just slip into a coma now in the evening.

My problem was not staying awake at work it was staying awake when I get up in the evening. When I get to work I am bouncing off the walls.

I was going to try the melatonin but it sounds a little too risky to me. I have heard that it works really well but though. Anyways the replies have helped and I thanks you for your time to reply. Be safe all!

[Chris409]

I've been on 3rd shift for 3 years what helped me was to relax for about an hour after work then get about 4 or 5 hours of sleep then try and get a hour nap before work.The key I was told by some police friends was to try and get a few naps in through out the day.

Stay safe
Chris409 :sleepy:

[jaybird]

Wow, I'm happy I found this post.

I go to midnight shift this Friday. Its my first go around at midnights and I'm worried about rearranging my schedule for sleeping, working out, etc.

Right now on evening shift, I have a good routine that works for me.

Anyhoo, I'll work my regular Friday shift from 3pm to 11pm and then I'll have to go BACK out and work from what I guess will be 11pm to 7am. They say that "catches" up our offdays. I've yet to get the math in that to make sense. :mad:

Stay safe,
Jay

[matcatTWO]

i worked graveyards off and on for 10yrs now. its actually my favorite shift to work. what works for me and seems to help is ( 11p-7a shift) catching a late dinner around 4am and a few soft drinks through out the shift. once i'm off, about 8am - turn off telephone,pager ( very important ) , tv ,radio. make sure its a very dark room. a blanket over the window seems to work the best LOL.then waking back up around 1-2 pm. i was always very refreshed.and didnt need any naps- those seemed to only make me more sleepy afterwards.
i got the most ME time when i worked graveyards , since there was never much in the way of crowds when i went to the store or movies. in my opinion, sleeping just prior to a graveyard shift is bad. it seems to throw my body out of wack. matcatTWO

[jaybird]

Hey Madcat,
Its funny what you posted, but I just hit mid's and I for some reason, maybe this happened naturally,but I hit the sack right when I got in at 6:15am or so and then I wake up around 2 to 3pm. Anyway, I did it yesterday and was fine. Lets hope it works again.

Stay Safe,
Jay