A Comprehensive Guide to Working and Thriving in Night Shift Employment in Umeå, Sweden (12 AM - 6 AM, 7 Days a Week)

A Comprehensive Guide to Working and Thriving in Night Shift Employment in Umeå, Sweden (12 AM - 6 AM, 7 Days a Week)

This report provides an in-depth exploration of how to find and maintain a night shift job in Umeå, Sweden, specifically focusing on the challenging hours of 12 AM to 6 AM, seven days a week. It offers guidance for unemployed individuals seeking re-entry into the workforce, highlights the advantages of night work in Umeå, and outlines practical job searching strategies, including face-to-face methods. Furthermore, it delves into seasonal opportunities, salary expectations, and the personal attributes best suited for this demanding work schedule, aiming to facilitate a smooth transition from temporary to full-time night employment.

1. Understanding the Landscape of Night Shift Jobs in Umeå

Finding employment that specifically adheres to a 12 AM to 6 AM, seven-day-a-week schedule in Umeå can be challenging due to its specificity. However, many industries operate 24/7, requiring consistent night coverage. Umeå, as a growing regional hub with a university, hospital, and various industries, offers opportunities in sectors that often have night operations.

1.1 Types of Jobs Available for Unemployed/Redundant Individuals

For someone who is currently unemployed or has been made redundant, focusing on sectors with high turnover or consistent demand for night staff can be a strategic approach. These often include:

Healthcare and Eldercare: Hospitals (e.g., Norrlands University Hospital), elderly care homes, and support services for individuals with disabilities frequently require night staff. Roles can include assistant nurses, support assistants, care workers, and security personnel. These are often in high demand and may offer entry-level positions.

Logistics and Warehousing: With the increasing reliance on e-commerce and global supply chains, warehouses and distribution centers often operate around the clock. Positions may include warehouse operatives, forklift drivers (if certified), and inventory staff. Umeå's location as a northern hub can mean a need for efficient goods movement.

Security Services: Many businesses, institutions, and residential areas require security presence overnight. Roles could involve patrolling, monitoring surveillance systems, and responding to incidents.

Manufacturing and Industrial Production: Companies with continuous production lines often run multiple shifts, including night shifts. This could include industries related to forestry, paper, or specialized manufacturing present in the Västerbotten region.

Cleaning and Facility Management: Many commercial and public buildings are cleaned during off-hours, including overnight, to minimize disruption during the day. This can involve office buildings, schools, or public transport facilities.

Hospitality (Limited): While less common for a full 12 AM - 6 AM shift, some hotels might have night receptionists or security, and certain 24/7 establishments might have night kitchen or cleaning staff.

Emergency Services Support: While direct emergency services (police, fire, ambulance) require specific training, there might be support roles in dispatch centers or administrative functions that operate overnight.

When unemployed or redundant, it is beneficial to consider roles that may not require extensive prior experience but emphasize reliability, a strong work ethic, and the ability to work independently. Many of these night shift positions fall into this category, making them accessible entry points back into employment.

2. Advantages of Working Nights in Umeå, Sweden

Working night shifts in Umeå, and Sweden generally, offers several distinct advantages, both practical and potentially financial, often supported by Swedish labor laws and cultural norms.

Higher Compensation (Ob-tillägg): One of the most significant advantages is the "ob-tillägg" (obekväm arbetstid tillägg), or inconvenient working hours supplement. Swedish labor agreements often stipulate higher pay for work performed during evenings, nights, and weekends. This means that a night shift from 12 AM to 6 AM, especially on weekends, will typically command a higher hourly rate than equivalent day work, significantly boosting overall earnings.

Reduced Commute Times: Umeå, while growing, experiences less traffic congestion during night hours compared to peak daytime periods. This can lead to faster and less stressful commutes, saving time and potentially fuel costs.

Fewer Distractions at Work: Night shifts often have a quieter atmosphere with fewer colleagues, phone calls, and interruptions. This can lead to increased focus and productivity for tasks that require concentration.

Enhanced Camaraderie: The smaller teams and unique challenges of night work can foster a strong sense of camaraderie and teamwork among night shift colleagues, leading to close professional relationships.

Daytime Availability for Personal Matters: Working nights frees up daytime hours, which can be invaluable for personal appointments, errands, hobbies, or spending time with family members who are in school or have daytime commitments. This can significantly improve work-life balance for some individuals, as noted by sources discussing Swedish employment policies (Global People Strategist, n.d.).

Less Competition for Roles: Generally, fewer individuals seek night shift positions, which can mean less competition when applying for jobs, potentially increasing an unemployed individual's chances of securing employment quickly.

Opportunity for Skill Development: In quieter periods on night shifts, there may be opportunities for self-directed learning, taking online courses, or even cross-training within the workplace, enhancing one's skillset for future career progression (Gigin, 2024).

3. Face-to-Face Job Searching Methods in Umeå

While online platforms are crucial, face-to-face networking and direct engagement can be highly effective in Umeå, particularly for local and immediate opportunities.

Local Staffing and Recruitment Agencies: Agencies like Manpower and others with local Umeå offices often have direct contact with companies seeking to fill temporary or permanent positions, including night shifts. Visiting their offices in person allows for direct interaction, expressing specific availability (12 AM - 6 AM), and showcasing enthusiasm. They can also provide insights into the local job market.

Direct Approach to Businesses:

Hospitals and Healthcare Facilities: Visit the main reception or human resources department of Norrlands University Hospital or municipal eldercare facilities. Inquire about night shift vacancies, temporary needs, or opportunities for "vikariat" (temporary substitute roles). Bring a concise CV.

Security Companies: Identify local security firms operating in Umeå and visit their offices. Express interest in night watchman or patrol positions.

Industrial Estates and Warehouses: Umeå has industrial areas (e.g., Västerslätt). While direct entry might be difficult, researching companies located there and then making an inquiry at their reception or a security gate can sometimes lead to information about vacancies.

Cleaning Companies: Many cleaning services contract with businesses and public institutions for night cleaning. Research local cleaning companies and approach them directly.

Job Fairs and Career Events: Keep an eye on local job fairs or career days organized by Arbetsförmedlingen (Swedish Public Employment Service) or Umeå University's Dual Career Programme (Umeå University, n.d.). While these might not exclusively feature night shifts, they offer opportunities to network with employers who may have such needs.

Networking with Locals: Inform friends, acquaintances, and anyone in your social circle in Umeå that you are seeking night shift work. Word-of-mouth can be a powerful tool for discovering unadvertised vacancies, especially for part-time or temporary roles.1

Volunteering (Strategic): If immediate income is not the sole priority, volunteering in an organization that operates extended hours (e.g., certain charity organizations, cultural centers with late events) can provide valuable networking opportunities and lead to paid positions.

4. Securing a Part-Time Temporary Night Shift Job First

For unemployed or redundant individuals, starting with a part-time or temporary night shift job is an excellent strategy to gain current work experience, establish a positive work record, and open doors to more stable employment.

Target "Vikariat" (Substitute Positions): Many organizations in Sweden, particularly in healthcare and public services, rely heavily on temporary staff to cover absences (sick leave, parental leave, vacations). These "vikariat" can range from a few days to several months. Expressing willingness to work unpopular hours (12 AM - 6 AM) makes you a more attractive candidate.

Focus on On-Call (Timanställd) Roles: Being available for on-call shifts, especially nights, can get your foot in the door. This demonstrates flexibility and reliability. Once you prove yourself, you are often prioritized for more regular temporary or permanent shifts.

Emphasize Reliability and Punctuality: For night shifts, reliability is paramount. Employers need to trust that you will consistently be there. Highlight any past record of excellent attendance and punctuality in your applications and interviews.

Show Adaptability: Be open to various tasks and responsibilities within the night shift context. This demonstrates a willingness to contribute beyond a narrow job description.

Request Feedback and Express Long-Term Interest: After completing temporary assignments, ask for feedback on your performance. Simultaneously, express your interest in longer-term or full-time night shift opportunities within the organization. This proactive approach can lead to retention.

Leverage Staffing Agencies for Temp Roles: As mentioned, staffing agencies specialize in placing temporary workers.2 Be clear with them about your preference for 12 AM - 6 AM shifts, and they can actively seek out suitable assignments.

5. Types of Jobs to Apply For (Detailed)

Expanding on the previous section, here's a more detailed look at specific roles and where they might be found for 12 AM - 6 AM, seven days a week:

Healthcare:

Undersköterska (Assistant Nurse/Nurse Aid): Common in hospitals, nursing homes, and home care. In Umeå, Norrlands University Hospital and municipal eldercare facilities are primary employers. Night shifts are standard.

Vårdbiträde (Care Assistant): Similar to undersköterska but may have slightly less medical responsibility. Often found in eldercare and group homes for individuals with disabilities.

Personal Assistent (Personal Assistant): Providing support to individuals with disabilities in their homes. These roles often involve customized schedules that can include overnight shifts, as personal care needs don't stop at night. Umeå Municipality is a key employer in this area (MindDig, n.d.).

Logistics & Industry:

Lagerarbetare (Warehouse Worker): Found at distribution centers, logistics hubs, or large retail warehouses. Tasks include picking, packing, loading, and unloading.

Truckförare (Truck Driver - Internal): Operating forklifts or other internal transport vehicles within large warehouses or industrial sites. Certification is often required.

Produktionsmedarbetare (Production Worker): In manufacturing plants that run continuous operations. This could be in various industries depending on Umeå's specific industrial base (e.g., timber processing, component manufacturing).

Security:

Väktare (Security Guard): Patrolling commercial properties, construction sites, hospitals, and sometimes residential areas. A security guard license ("väktarlegitimation") is required in Sweden.3

Larmoperatör (Alarm Operator): Monitoring alarm systems from a central control room. These are typically 24/7 operations.

Cleaning & Facilities:

Lokalvårdare (Cleaner/Custodian): Cleaning offices, schools, hospitals, shopping centers, or industrial premises after business hours. Many contracts explicitly stipulate night work.

Emergency Services Support:

Larmcentraloperatör (Emergency Call Center Operator): While often requiring specialized training, some entry-level or support roles in private security or roadside assistance call centers might operate overnight.

6. Academic Perspectives on Advantages of Working Nights in Sweden

While much academic research on night work focuses on potential health impacts, some studies and discussions from Swedish academics or related fields do touch upon the perceived advantages, particularly in the context of specific cohorts or work-life balance considerations within the Swedish employment model.

Flexibility and Autonomy: Academics examining work-life balance often note that night shifts, despite their challenges, can offer a unique form of flexibility. For individuals with daytime family commitments (e.g., childcare, caring for elderly parents), working nights allows them to be present during the day. This aligns with broader Swedish employment policies that aim to support work-life balance (Global People Strategist, n.d.).

Increased Focus and Reduced Distractions: Some organizational psychology or productivity studies might indirectly point to the potential for increased focus during night hours due to fewer interruptions, which can lead to higher individual output for certain tasks. While not explicitly an "advantage of working nights" as a health benefit, it can be seen as a work efficiency benefit for some individuals.

Career Progression in Niche Areas: While not a universal academic finding on advantages, the idea of "less competition" leading to faster advancement in specific night-dependent fields (like healthcare or security) is a practical observation that might be discussed in vocational studies or labor market analyses. Individuals who consistently excel in night roles may become invaluable, leading to leadership opportunities within night teams.

Financial Incentive as a Motivator: Economic studies on labor markets acknowledge that higher wages for inconvenient hours are a key motivator for individuals to take on night work. In Sweden, the regulated ob-tillägg makes this a tangible benefit, compensating for the social and physiological demands.

It is important to note that much of the academic literature in Sweden (and globally) on night work often focuses on potential negative health consequences (e.g., disrupted circadian rhythms, increased risk of certain diseases, as seen in studies on breast cancer and shift work) (Knutsson et al., 2013). However, the specific advantages for individuals in particular life circumstances or seeking certain financial benefits are also acknowledged within broader discussions on labor market dynamics and work-life balance. When discussing academic perspectives, it's crucial to acknowledge the dual nature of night work – potential benefits for some, alongside recognized health risks for others, which often necessitate robust employer-provided health support and clear regulations.

7. Seasonal Night Shift Jobs in Umeå (Summer and Winter)

Umeå experiences distinct seasons, and these can influence the availability and nature of night shift jobs.

7.1 Summer Months (May - August)

During the summer in Umeå, with its long daylight hours and even midnight sun (Umeå Municipality, n.d.), certain industries see increased activity.

Tourism and Hospitality (Limited Night Shifts): While not typically 12 AM - 6 AM, some hotels or larger campsites might require night receptionists or security during peak tourist season. Music festivals or outdoor events (if any run late) could also create temporary night-time support roles.

Construction: Construction activity often peaks in summer. While most work is daytime, some projects requiring continuous pour or specialized tasks might have night crews to meet deadlines or minimize disruption.

Agriculture/Forestry Support (Indirect): While direct agricultural work is unlikely 12 AM - 6 AM, some processing plants related to the region's strong forestry industry might increase output during summer, potentially requiring night shifts for processing or logistics.

Municipal Services (Temporary Cover): With many permanent staff taking summer holidays, the municipality often needs temporary staff to cover various services, including cleaning, eldercare, or support roles that may have night shifts.

7.2 Winter Months (November - April)

Umeå's long, dark, and often snowy winters bring different demands.

Snow Removal and Road Maintenance: This is a key seasonal night job. When heavy snow falls, plows and other machinery often operate overnight to clear roads and pathways before the morning commute. These roles are typically temporary and highly dependent on weather conditions.

Logistics and Freight: The demand for goods transport often remains high, and challenging winter conditions can sometimes necessitate night-time operations for deliveries or warehouse management to ensure timely movement of goods.

Building Maintenance (Winterproofing): Some building maintenance tasks, especially those related to heating systems or snow/ice removal from roofs, might occur overnight to ensure safety and functionality during extreme cold.

Increased Healthcare Demand: Colder weather can lead to more health issues, potentially increasing demand for night staff in hospitals and eldercare.

8. The Ideal Candidate for Night Work

Working 12 AM to 6 AM, seven days a week, is a significant commitment that requires specific personal attributes and a disciplined approach to lifestyle.

Self-Discipline and Routine Adherence: The ability to consistently maintain a reverse sleep schedule, even on days off, is crucial to avoid perpetual jet lag. This involves strict sleep hygiene (blackout curtains, quiet environment, consistent bedtime) (University of St. Augustine, 2024; HSE, n.d.).

Resilience and Adaptability: The body's natural circadian rhythm is programmed for daytime activity. Night workers must be resilient to the initial challenges of adapting and adaptable to changes in their personal and professional life that might impact their sleep.

Independence and Self-Motivation: Night shifts often involve less direct supervision. Individuals must be able to work independently, stay motivated, and manage their tasks efficiently without constant oversight.

Problem-Solving Skills: In some night roles, fewer senior staff may be present, requiring night shift workers to be resourceful and capable of solving minor issues independently or knowing when and how to escalate.

Good Communication Skills: Despite fewer people, clear and concise communication with incoming/outgoing shifts and any supervisors or emergency contacts is essential.

Health Consciousness: A strong commitment to maintaining physical and mental health is vital. This includes prioritizing quality sleep, a healthy diet, regular exercise, and managing stress (Gigin, 2024).

Family and Social Support: It is highly beneficial if family and friends understand and support the night worker's schedule. This can involve cooperation in maintaining a quiet home during daytime sleep and planning social activities around the unique work-life rhythm (HSE, n.d.).

Comfort with Solitude (for some roles): While some night shifts are team-based, others can involve long periods of solitary work (e.g., security, some cleaning roles). An individual must be comfortable with this.

8.1 Family Commitments During the Day

For individuals with family commitments, night work can be a double-edged sword but often presents distinct advantages:

Increased Daytime Parent/Caregiver Presence: Parents working nights can be available for school drop-offs and pick-ups, daytime activities, appointments, or simply more quality time with children when they are awake. This can be particularly appealing for single parents or couples who can stagger their shifts.

Managing Elder Care: Similar to childcare, night shifts can allow individuals to provide care for elderly family members during daytime hours when services might be more accessible or family interactions are desired.

Challenges: The main challenge is maintaining a consistent sleep schedule when family members are active during the day. This requires clear communication with the family, designated quiet sleep areas, and cooperation from household members to minimize noise and disturbances (HSE, n.d.).

9. Salaries on Night Shifts in Umeå

Salaries in Umeå, like the rest of Sweden, are influenced by collective agreements ("kollektivavtal") which often dictate the "ob-tillägg" (inconvenient hours supplement) for night work.

Base Salary: The base salary for a position will depend on the industry, the specific role, required qualifications, and experience. According to SalaryExpert (n.d.), the average salary in Umeå is around 439,963 SEK annually or 212 SEK per hour. This is a general average and will vary significantly.

Ob-tillägg (Night Supplement): This is where night shifts become financially attractive. The "ob-tillägg" is an hourly supplement paid in addition to the base salary for work performed during specific inconvenient hours.

For work between midnight and 6 AM, especially on weekdays, the supplement can range from 20-40 SEK per hour.

On weekends, and particularly late Saturday night into Sunday morning, the "ob-tillägg" can be significantly higher, often reaching 50-80 SEK per hour or more, depending on the collective agreement.

Total Earnings: A night shift worker in Umeå, especially someone consistently working 12 AM - 6 AM seven days a week, would see their total hourly earnings significantly higher than a day shift worker in the same base salary band due to the cumulative effect of the "ob-tillägg." For example, if a base hourly rate is 180 SEK and the average night supplement is 40 SEK, the effective hourly rate becomes 220 SEK. Over a 30-hour night week, this adds up considerably.

Industry Variation:

Healthcare: Generally has standardized "ob-tillägg" rates negotiated through collective agreements for municipal and regional employees.

Security: Often has specific collective agreements with regulated night supplements.

Industrial/Manufacturing: Varies based on the specific company and union agreements, but night shift supplements are common.

Cleaning: Also typically governed by collective agreements that include night pay.

It is crucial to inquire about the "ob-tillägg" when discussing compensation for any night shift role, as it forms a significant part of the overall remuneration.

10. How to Find a Local Job on Nights in Umeå

Combining online and offline strategies tailored to the local Umeå context is key.

Online Job Boards (Swedish Specific):

Arbetsförmedlingen (The Swedish Public Employment Service): The official government job portal.4 Many jobs are listed here. Filter by Umeå and search for terms like "natt" (night), "nattpersonal" (night staff), "undersköterska natt" (assistant nurse night), "väktare" (security guard), "lagerarbetare natt" (warehouse worker night).

Private Job Sites: Popular Swedish job portals include:

Platsbanken (part of Arbetsförmedlingen but also acts as a general portal)5

Monster.se

Blocket Jobb

Indeed.com/se

LinkedIn (especially for professional roles, though some operational roles are listed)

Jooble.org/se (as seen in search results, often aggregates from other sites).6

Company Websites: Many larger employers in Umeå (e.g., Umeå Municipality, Norrlands University Hospital, larger manufacturing firms, logistics companies) list vacancies directly on their own career pages. Regularly check these.

Staffing Agency Websites: Agencies like Manpower, Adecco, Academic Work, Uniflex, and others with Umeå branches will post their available positions, including temporary and night roles.

Local Networks and Community Resources:

Umeå Municipality Website: The municipality is one of Umeå's largest employers and frequently has openings in eldercare, disability support, cleaning, and other services that require night shifts (MindDig, n.d.). Look for their "Lediga jobb" (available jobs) section.

Healthcare Provider Websites: Check the region Västerbotten's website (Region Västerbotten) for hospital and primary care positions.

Union Contacts: If you are a member of a relevant union, they often have job boards or can provide leads on openings within their sectors.

Local Newspapers (Online and Print): While less common for night shifts, sometimes smaller local businesses or urgent needs are advertised here.

Social Media Groups: Look for Umeå-specific job groups on platforms like Facebook where local businesses or individuals might post openings.

"Open Applications" (Spontanansökan): Don't hesitate to send a speculative application (CV and cover letter) to companies you are interested in, even if they don't have advertised openings. Clearly state your availability for night shifts (12 AM - 6 AM, 7 days a week).

Follow Up: For both online and face-to-face applications, polite follow-up (e.g., a phone call a week after applying) can demonstrate keenness.7

11. How to Keep a Night Job in Umeå and Progress to a Future Full-Time Night Job

Once you've secured a night shift position, especially a part-time or temporary one, focusing on retention and progression is crucial for long-term stability and career growth.

Mastering the Night Shift Routine:

Consistent Sleep Schedule: The most important factor. Go to bed at the same time every day, even on your days off, to regulate your circadian rhythm. Use blackout curtains, earplugs, and a cool, quiet room (University of St. Augustine, 2024).

Strategic Napping: Short, well-timed naps before a shift or during breaks (if allowed) can significantly boost alertness (HSE, n.d.).

Healthy Diet and Hydration: Avoid heavy, greasy meals before or during your shift.8 Opt for smaller, frequent, and nutritious meals. Stay well-hydrated and limit caffeine intake a few hours before your planned sleep (Gigin, 2024; University of St. Augustine, 2024).

Regular Exercise: Physical activity can improve sleep quality and overall health.9 Aim for workouts before your shift, not immediately before trying to sleep (Gigin, 2024).

Professionalism and Performance:

Reliability and Punctuality: Always arrive on time and be prepared for your shift. Night teams often rely heavily on each other due to smaller numbers.

Proactive Work Ethic: Even during quieter periods, find constructive tasks. Ask for additional responsibilities, organize your workspace, or proactively prepare for the next shift. Avoid complacency (Pertemps, n.d.).

Effective Communication: Maintain clear and concise communication with colleagues, supervisors, and the day shift. Handover reports should be thorough.

Continuous Learning: Use any downtime for professional development. This could involve online courses, reading industry-related materials, or learning new software relevant to your role (Gigin, 2024).

Networking and Visibility:

Build Relationships: Form strong bonds with your night shift colleagues and supervisors (Pertemps, n.d.). A positive reputation within the night team is invaluable.10

Engage with Day Management: When opportunities arise, interact positively with day shift managers or department heads. This increases your visibility beyond the night team.

Express Interest in Progression: Clearly communicate your desire for more hours, a permanent position, or advancement within the company. Inquire about internal training programs or promotional paths (Gigin, 2024).

Health and Well-being:

Monitor Your Health: Be attentive to any physical or mental health changes. Seek medical advice if sleep problems or stress become persistent.

Social Life Balance: Make an effort to maintain social connections, even if it requires creative scheduling. Plan activities with family and friends during your awake hours.

Transitioning to Full-Time:

Demonstrate Consistency: Prove that you can consistently perform well on the night shift, adhering to the demanding schedule.

Seek Feedback: Regularly ask for performance feedback and actively implement suggestions.

Internal Applications: Keep an eye on internal job postings for full-time night positions or roles with night components. Your proven track record will be a significant advantage.

Show Value: Highlight how your presence on the night shift contributes directly to the company's continuous operations, safety, or productivity.

By consistently applying these strategies, an individual can not only secure a night shift job in Umeå but also build a stable and potentially progressive career in nocturnal employment.

References

Gigin. (2024). Career Growth in Night Shift Jobs: Mastering Professional Development. Retrieved from https://gigin.ai/blog/building-work/career-growth-in-night-shift-jobs-mastering-professional-development/

Global People Strategist. (n.d.). The Positive Effects of Employment Shift Time Policies on Workers in Sweden. Retrieved from https://globalpeoplestrategist.com/the-positive-effects-of-employment-shift-time-policies-on-workers-in-sweden/

HSE. (n.d.). Hints and tips for shift-workers. Retrieved from https://www.hse.gov.uk/humanfactors/topics/shift-workers.htm

Knutsson, A., Alfredsson, L., Karlsson, B., et al. (2013). Breast cancer among shift workers: results of the WOLF longitudinal cohort study. Scandinavian Journal of Work, Environment & Health, 39(2), 170–177.

MindDig. (n.d.). Jobs in Sweden at Umeå. Retrieved from https://www.minddig.com/careers/umea

MindDig. (n.d.). Support assistant at Umeå. Retrieved from https://www.minddig.com/careers/umea/extra-jobs-and-temporary-jobs-in-disability-care

Pertemps. (n.d.). How To Survive The Night Shift. Retrieved from https://www.pertemps.co.uk/candidates/career-advice/life-at-work/how-to-survive-the-night-shift/

SalaryExpert. (n.d.). Job Salaries in Umea, Sweden. Retrieved from https://www.salaryexpert.com/salary/browse/jobs/l/sweden/umea

Umeå University. (n.d.). Dual Career Programme. Retrieved from https://www.umu.se/en/work-with-us/dual-career-programme/

Umeå Municipality. (n.d.). Summer in Umeå. Retrieved from https://www.umea.se/flytta/english/movetoumea/workinumea/summerinumea.4.1f3fde8f193b54d23b142e5.html

University of St. Augustine. (2024). How to Work Night Shift and Stay Healthy: 12 Essential Tips. Retrieved from https://www.usa.edu/blog/how-to-work-night-shift-and-stay-healthy/