life as poems 'n letters

Yahoo! I just started a new job a month ago at a call center to keep myself busy, especially since I only have one class this coming semester. With all that free time, why not? Working in a call center is practical; it’s a decent-paying gig that fits my schedule perfectly. My first two weeks were an afternoon shift, the next was a morning shift, and the last was a graveyard shift. Different shifts every week for the whole month! I never thought I’d survive such a chaotic schedule, but here I am—alive and kicking. Hahah!

We’re still in our two-month training phase, but I’m slowly adapting. Gone are my fears that working the graveyard shift would ruin my body clock, mess up my circadian rhythm, weaken my immune system, and cause all sorts of issues like cold, cough, headaches, caffeine overload, weight gain, constipation, acne, and so on. I was a total worrywart, imagining every possible call center horror story: computer-related eye strain, numb fingers, sore throats, carpal tunnel syndrome—you name it.

Thankfully, the only things that got me were a cold, a cough, and a sore throat. And those are still hanging around, unfortunately.

The First Day Struggles

The first day was brutal! My immune system felt like it was crashing. Normally, if I catch a cold due to allergies, a full night’s sleep will clear it up. Sleep is a natural immune booster, after all. But with this new schedule, I couldn’t sleep properly. I’d get two hours after coming home and maybe another two before heading back to work. By the next day, the cold had set in, followed by a sore throat, and then a cough. Luckily, my sore throat appeared over the weekend, so it didn’t affect my work too much. I loaded up on two packs of Strepsils, gargled with salt water, and drank tons of water. Thankfully, it cleared up after a day.

I didn’t think my immune system would take such a hit, so I wasn’t prepared. Lesson learned: to survive the graveyard shift, you need a strong immune system. That means plenty of Vitamin C from fruits, vegetables, and supplements—plus, don’t skimp on that essential 7-8 hours of sleep! I wasn’t taking supplements and was eating a minimal diet of rice and protein, which probably contributed to getting sick. (I’ve since added more fruits and veggies to my diet.)

How I Adapted to the Graveyard Shift

My New Routine

13:30 – Wake up and start the day with Spotify’s “Today’s Hits” or a fun soundtrack.
13:30 – 14:00 – Breakfast.
14:00 – 14:30 – Clean the house, make the bed.
14:30 – 15:00 – Check and reply to emails, scroll through Facebook, etc.
15:00 – 15:45 – Watch TV or a movie.
15:45 – 16:45 – Get ready for work, take a shower.
16:45 – 17:00 – Coffee time!
17:00 – 18:30 – Commute to work.
18:30 – 19:00 – Chat with friends.
19:00 – Work starts.
22:45 – 23:45 – Lunch break.
04:00 – End of shift.
04:00 – 05:30 – Commute home, grabbing a slice of bread on the way.
05:30 – 13:30 – Sleep. (I usually wake up at 10 because the sun is so bright, then I move to the living room to continue sleeping.)

I’ve been sticking to this schedule for the past week, even on weekends. Here’s a tip: don’t change your sleep time just because you’re off work, or you’ll have to readjust all over again.

Honestly, adapting to this new schedule hasn’t been too hard. Maybe it’s because I leave home when the sun is up and return when it’s still dark—almost like a regular day. But we’ll see how things change if I switch to a closing graveyard shift.

More Tips for Surviving the Night Shift

Don’t change your bed or room just because you think the original one is too noisy or too hot in the morning. I tried this, and I swear I couldn’t sleep. The new environment made me feel uncomfortable and self-conscious. If you do need to change rooms or beds, do it at least a week before your night shifts start. Once I went back to my old room (after moving twice), I could sleep soundly again. Sure, it was a bit noisy (I share it with my two sisters), but I just reminded them to keep their voices down while I’m sleeping. And if the room is too bright, try blackout curtains.

Caffeine and Coffee

Drinking coffee during late-night shifts is a common way to stay awake and focused. During the first two days of my shift, my body was still adjusting, and I found myself getting sleepy around 11 PM. Coffee was my go-to to prevent dozing off at my desk. By the third day, after finally getting a full 8 hours of sleep, I didn’t need it as much. I still have a cup before leaving home, but I avoid drinking it before work because it makes me jittery and anxious. And if the office is freezing at 19°C, it’s unbearable. My advice? Don’t rely on coffee to keep you awake, and try not to have more than one cup a day. Also, avoid caffeine at least four hours before your shift ends—it’s not a habit you want to get into!

Managing Weight and Digestion on the Graveyard Shift

Switching to a night shift can affect your weight—either you gain because you’re snacking to stay awake, or you lose because your eating schedule is off. To avoid these pitfalls, stick to a consistent eating pattern and eat 2-3 meals during your waking hours. Avoid sugary foods and heavy meals that spike your cortisol and glucose levels, leading to more hunger, stress, and weight gain. Fortunately, my workplace offers a variety of affordable food options, including plenty of salads.

My Usual Food Diary

13:30 – 14:00 – A slice of bread, half a cup of rice, some veggies, 1-2 eggs, and tuna or chicken (I keep it light because I’m not hungry when I wake up).
16:45 – 17:00 – An 8 oz. cappuccino.
21:00 – 21:15 – First break: a boiled egg or two mini donuts.
22:45 – 24:45 – One cup of rice with canned tuna, a salad, or fruit salad. (Sometimes I skip this meal if I had too many snacks earlier.)
04:00 – End of shift: Two slices of bread from the bakery at work or a rice cake from a vendor on my way home.

As you can see, it’s not much, but it’s enough for me. I’m also trying to lose weight (my BMI is 26.6), but even if I get back to a healthy weight, I’ll stick to this routine because it keeps me from feeling hungry.

I’ve always had Irritable Bowel Syndrome (IBS), so regular bowel movements are crucial for me. Moving to a graveyard shift hasn’t disrupted this, thankfully. I usually go when I wake up or after breakfast. It’s actually harder during a morning shift because nighttime bowel movements are rare for me. My tip: get enough sleep to help your digestion, stay hydrated, avoid oatmeal (it constipates me), and eat balanced meals with fats, protein, and carbs.

Pimples, Acne, and Peer Pressure

Pimples and acne don’t discriminate—they affect everyone at some point. I was worried that the night shift would mess with my hormones or cortisol levels and cause breakouts. And while I did get a pimple on my forehead during my first day (due to lack of sleep), it cleared up after two days. Even when my period came around, I didn’t get any new pimples. Maybe it’ll happen in the future, but I’m sticking to my tried-and-true skincare routine: washing my face twice before bed and applying petroleum jelly to my eyes and forehead. I’ve also switched to Pond’s Gel Cleanser, which keeps my face smooth and bright. Another timeless tip? Get 7-8 hours of sleep.

As for smoking, some say you can’t work in a call center without trying a cigarette. Well, I’m here to prove them wrong. Even if you offered me a million pesos, I’d never touch one. I’m friendly with everyone, but I’m careful about who I spend my time with. If I can avoid smokers, I do.

Stress, Metabolism, and Exercise

Exercise is a tricky balance. Too much can raise your cortisol levels and add to your stress, while too little can weaken your muscles and slow your metabolism. The key is moderation. I admit I don’t exercise as much as I should—I try to do it once a week, which some say is enough. But I’m committed to adding more, aiming for 7-10 minutes of body-weight exercises four to five times a week. No more high-intensity interval training (HIIT) or boot camps that make me sweat buckets and stress me out. We’re already pushing our bodies with this new schedule; no need to add more stress.

My Exercise Routine

1-minute running in place
10 push-ups (3 sets)
15 sumo squats (3 sets)
12 roll-ups (3 sets) or
12 Russian twists (3 sets)
10 hip bridges (3 sets)

I usually finish this in 7-10 minutes, four to five times a week. It’s all about building strength and maintaining muscle.

Avoiding Numbness and Carpal Tunnel Syndrome

Typing all day can lead to numb fingers and even carpal tunnel syndrome. Trust me, you don’t want that. To avoid it, ensure your wrists are positioned correctly on the keyboard, don’t press too hard on the keys, and stretch your hands every 15 minutes. It might sound tedious, but you’ll get used to it. I’ve made it a habit since my days of writing feasibility studies on Excel for hours. Also, avoid washing your hands immediately after typing—use tissues or wipes instead. The sudden change in temperature can stress your nerves.

Managing Computer and Eye Strain

Working with computers can strain your eyes and affect your overall health. The blue light from screens can damage your eyes over time, disrupt your sleep by reducing melatonin production, and even impact your brain’s ability to focus and remember things. Since my job requires computer use, avoiding screens isn’t an option, but I can minimize the damage. Shift your gaze away from the screen every 15 minutes to rest your eyes. Don’t wash your eyes immediately after long screen time, as this can stress the surrounding nerves. Always massage the area around your eyes before bed to avoid eye bags.

To counteract brain fog from screen time, read physical books and write by hand. These activities keep your brain sharp. And if you find yourself getting sleepy when you shouldn’t, avoid caffeine close to your bedtime. Instead, eat foods that promote melatonin production, like fruits, vegetables, and white meat. Sleep is vital—get those 7-8 hours in!

Final Thoughts on Adapting to the Graveyard Shift

I’m kind of loving my new job—it pays well, I’ve made some great friends (and a new crush, lol), and I’m adapting well to the lifestyle change. It’s a challenge, but it’s also an adventure. How are you adapting to your new job? Share your experiences in the comments below—I’d love to hear them!

Disclaimer: The tips and advice I’ve shared are based on my experiences, extensive research before starting my new job, and personal knowledge. They might not work for everyone, but I hope they help! I’ll update this post if anything changes.

Rona D.