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Effective Night Shift Routine Guide

The document outlines a complete night shift routine, detailing a daytime schedule from 10:00 AM to 5:00 PM that includes waking up, exercising, learning, and meal times. The evening and night work routine from 6:00 PM to 3:00 AM emphasizes focused work sessions, hydration, and healthy snacks, while also advising against distractions. Finally, it describes a sleep routine from 3:30 AM to 11:00 AM, promoting a dark, quiet environment and no phone use before sleep.

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themurlijha
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13 views2 pages

Effective Night Shift Routine Guide

The document outlines a complete night shift routine, detailing a daytime schedule from 10:00 AM to 5:00 PM that includes waking up, exercising, learning, and meal times. The evening and night work routine from 6:00 PM to 3:00 AM emphasizes focused work sessions, hydration, and healthy snacks, while also advising against distractions. Finally, it describes a sleep routine from 3:30 AM to 11:00 AM, promoting a dark, quiet environment and no phone use before sleep.

Uploaded by

themurlijha
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Complete Night Shift Routine

Daytime Routine (10:00 AM - 5:00 PM)


- 10:00 AM - Wake Up
Drink water, No Phone, Park Walk, Meditation

- 11:00 AM - Breakfast

3 Banana +100g Paneer

- 11:30 AM – 12:30 PM – GYM Session

GYM Workout

- 12:30 PM - 2:30 PM – Learning Time

Learning, Skill work

- 2:30 PM – 3:00 PM - Lunch

Home Food

- 3:00 PM - 4 PM - Rest

Sleep

- 4 PM – 5:00 PM - Shower

Lukewarm/cold shower

- 5:15 PM – 5:45 PM - Light Dinner

3 Boiled Eggs

Evening & Night Work Routine (6:00 PM - 3:00 AM)

- 6:00 PM - 9:00 PM - Focused Work Session

60-90 min deep work blocks

Avoid distractions and mobile use


- 9:00 PM - Snack 1

Roasted Chana

- 10:30 PM - 15-min Break

Walk, Stretch

- 12:00 AM - Snack 2

Veg/Paneer Wrap/Veg/Paneer Roll, Sandwich

- Hydration

Water every 30-60 mins

Optional: herbal tea (tulsi, cinnamon, etc.)

- Avoid

Sugar-heavy snacks, caffeine, or adult content after midnight

- 2:45 AM - 3:00 AM - Wind Down

Gentle stretch or breathing

Calm mind before sleep

Sleep Routine

- 3:30 AM - 11:00 AM - Sleep

No phone before sleep

Dark, quiet room (use white noise if helpful)

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