How I Survived A Decade Of Third Shift

Sergio Alberto Romero, M.S.
3 min readJul 11, 2022
Photo by Helena Lopes on Unsplash

Before I really get started on the bulk of this article, I want to mention just a few things. Firstly, third shift is not for everyone, if your body and mind simply just does not jive with being awake during the night, shift work just isn’t for you. While that may limit you in some cases I can only assume that there are ways to navigate this space. Secondly, there is a lot of scientific evidence that points to shift work adversely affecting the average human’s health so while I don’t have major issues with shift work, I would not recommend most people to do it for the majority of their life, simply because of the adverse health effects and additional stresses placed on the body. All that being said, let’s talk about how I survived a full decade of working third shift!


This is the most important aspect to working third shift there could possibly be. It’s easy for people on normal schedules to obtain a level of consistency but for those working the graveyard shift it takes a little extra effort. I adhere to a very normal routine the majority of the year. I work out at the same time every day, I eat the same meals at the same time every day and I try hard to go to bed at the same time each and every day. While this can sound a little boring it’s important to remember that this consistency not only made me a lot happier but also just saved me a lot of time in the long run as well. By building routine into your life, you don’t have to make as many decisions in order to stay somewhat healthy. Another reason why a routine is so important is because it makes sleeping during normal hours just a whole lot easier!


If you’re working third shift and you don’t have your windows completely blacked out during the day, you’re simply doing it wrong. I originally only used sun blocking shades when I first started working on nights which most certainly helped but it was far from creating a pitch-black room, enter in static cling wrap! Seriously, there is window tint available that attaches with nothing but soapy water and your own two hands and it’s a complete game changer. While it’s hard to make your room completely dark on a budget I highly advise you start to experience with different solutions that are available on the market. Getting your room or even your entire…

Sergio Alberto Romero, M.S.

The elements compose a magnum opus. My modus operandi is amalgam.