How to Survive Two 12-Hour Shifts: Tips for Endurance and Energy

Working two 12-hour shifts in a row can feel like a test of endurance. Trust me, I’ve been there, and it can be physically and mentally draining. But with the right strategies, you can not only survive but thrive during these long stretches. Let me walk you through how you can tackle these long shifts without losing your mind—or your energy.

Prepare Your Body Before the Shift

One of the most important things to do before diving into two 12-hour shifts is to prepare your body. Honestly, your physical condition going into the shift will make a world of difference. Here's what worked for me when I had to work back-to-back shifts.

Get a Good Night’s Sleep

Well, this might seem obvious, but it’s absolutely crucial. You can't rely on caffeine to power you through the night without being well-rested beforehand. If you have the chance, aim for 7-8 hours of sleep the night before your shifts. I used to skip sleep thinking I could manage, but I quickly learned the hard way that being well-rested makes all the difference in staying alert.

Eat a Balanced Meal

Honestly, don’t try to survive on junk food. I’ve tried doing that—grabbing chips or fast food between shifts—and it left me feeling sluggish and irritable. Instead, focus on eating a balanced meal that includes complex carbs, protein, and healthy fats. These will give you the energy you need to last throughout your shifts. I recommend oatmeal with fruit or a lean protein with quinoa before heading in.

Manage Your Energy During the Shift

Now that you’re prepped, let’s talk about the shift itself. Managing your energy during a 12-hour stretch is key. It’s all about pacing yourself and knowing when to push and when to take a step back.

Hydrate Regularly

A lot of people overlook hydration, but trust me, this is crucial. Without enough water, your brain becomes sluggish, and your energy dips. Drink water regularly throughout your shift. Actually, I keep a bottle on hand at all times, and it helps me stay focused. Avoid sugary drinks or too much caffeine, as they can cause energy crashes.

Take Short Breaks

It’s essential to take breaks during those long hours. Short, regular breaks to stand, stretch, or walk around can do wonders for your body and your mental state. I used to set a timer for every hour to remind myself to stretch or get some fresh air. It made a huge difference in staying refreshed.

Stay Mentally Engaged

Two 12-hour shifts can also be mentally draining, especially if you’re doing repetitive work. Staying mentally engaged is crucial to prevent burnout.

Listen to Music or Podcasts

When I found myself feeling mentally drained, I started listening to music or podcasts while working. It’s amazing how something as simple as a good playlist can change your mood. If you're allowed, try playing something upbeat or even educational to keep your mind sharp. It worked wonders for me and helped me power through the long hours.

Keep Your Mind Busy with Light Tasks

Whenever possible, keep your mind engaged with small tasks. If your job allows, try to focus on one task at a time. Honestly, multitasking can be overwhelming, especially during long shifts. I noticed that when I focused on completing one task, I felt more productive and less fatigued.

After the Shift: Recovery is Key

Once your two 12-hour shifts are done, don’t just collapse into bed. Your body needs some recovery time to bounce back.

Stretch and Rest Your Muscles

After long hours of standing or sitting, your body will appreciate a good stretch. I usually spend about 10-15 minutes stretching my legs and back after a long shift. Trust me, your muscles will thank you the next day.

Eat a Healthy Post-Shift Meal

I know it can be tempting to dive into a heavy meal after a long shift, but I suggest opting for something light yet filling, like a protein-packed salad or a smoothie. It’s important to replenish the energy you’ve used throughout the shift, but heavy foods can make you feel sluggish.

Conclusion: Surviving Two 12-Hour Shifts

Well, surviving two 12-hour shifts isn't easy, but with the right strategies, it’s definitely possible. I’ve learned that preparing yourself mentally and physically, staying hydrated, and taking breaks throughout the shift are crucial for getting through the long hours. And don’t forget to take care of your body afterward so you can recharge and be ready for the next day.

Honestly, it’s all about pacing yourself, and with some planning, you’ll make it through with flying colors.

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The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.