Top 20 tips to stay energized

BY KARINA SINCLAIR

---

Snow and ice removal is a job of extremes. Workers must remain alert, strong and strategic during long, early morning or late night shifts. Like any feat of endurance, the battle against major weather events demands proper rest and nourishment.
 

Sleep

The biggest snow storms always seem to arrive at night. While most people are drifting off to dreamland, you’re navigating drifting snow. You might also be stifling yawns and blinking past that hyperspace sensation known as snow hypnosis while carefully navigating your plow blade around obstacles.

According to Occupational Health Clinics for Ontario Workers (OHCOW), sleep deprivation may lead to increased stress, illness, sensitivity to pain and musculoskeletal injuries. It may also decrease coordination, reaction time and mental alertness — all key requirements for bringing your best to the job.
 

1. Incorporate wind-down rituals: Develop ways to decompress after a physically demanding shift. Consider activities like stretching or using a foam roller to ease muscle tension and promote relaxation. Get more great exercise advice here.
2. Develop quick sleep strategies: Train your body to fall asleep rapidly when needed by practicing relaxation techniques such as progressive muscle relaxation or box breathing.
3. Create a sleep-friendly environment: Make your bedroom as comfortable as possible for sleep. Use blackout curtains, reduce noise with earplugs or a white noise machine and set the temperature to a cool but comfortable level.
4. Power down electronics: Avoid using electronic devices such as smartphones, tablets and computers at least an hour before bedtime. The blue light emitted by these devices can interfere with your ability to fall asleep.
5. Limit exposure to light: Exposure to natural and artificial light in the hours leading to bedtime can affect your body's production of melatonin, the hormone that regulates sleep-wake cycles. Dim the lights and consider wearing blue-light blocking glasses if you need to use electronic devices.
6. Direct your mind: Subscribe or download podcasts specifically designed to help you drift off. Some guide you through meditation and others play gentle immersive soundscapes or tell calming stories to distract your wandering (or worrying) mind.
7. Fuel your body wisely: If you’re hungry before bed, choose sleep-friendly snacks and beverages that promote relaxation and sleepiness, such as: turkey slices, tart cherry juice, oatmeal and bananas. Avoid heavy, spicy or greasy foods.
8. Limit caffeine and stimulants: Even though it’s tempting to live off of coffee while working the overnight shift, be mindful of your caffeine intake. Caffeine and other stimulants, like nicotine, can interfere with your ability to fall asleep and stay asleep. Opt for decaffeinated beverages or water instead.
9. Watch the weather: Monitor for storms through local news, Environment Canada or your favourite forecast app. Although the weather is always changing, it helps to know if a winter weather event is approaching so you can sneak in a nap before it hits.
10. Seek professional help if needed: If you're consistently struggling with sleep despite practicing good sleep hygiene, consider seeking advice from a healthcare professional. They can help identify underlying sleep disorders or provide personalized recommendations to improve your sleep quality.  

 

Snacks

Whether you’re clearing snow from private pathways, commercial properties or long stretches of highway, your body needs the right kind of fuel to power through.

Jessie Trupp, a registered dietitian with the University of Guelph says choosing a balanced range of foods can help maintain mental alertness, support muscle strength, boost immunity and help you feel full longer. Adding foods that are high in protein, complex carbohydrates, good fats and antioxidants can make a positive difference in your health. Trupp suggests winter warriors try these nutrient-dense snacks for sustainable energy while on the job.
 

1. Greek yogurt: Start your day with lowfat or plain Greek yogurt, which is high in protein and can help you feel full. You can add a drizzle of honey or fresh fruit for sweetness.
2. Fruit: Fresh fruit like apples, bananas, berries or grapes are convenient, rich in vitamins and minerals and provide natural sugars for a quick energy boost without the crash
3. Vegetable sticks with hummus: Carrot, celery, bell pepper and cucumber sticks paired with hummus provide a satisfying crunch along with protein and fibre.
4. Hard-boiled eggs: Eggs are a great source of protein, can help keep you feeling full, and are easy to prepare in advance. You can also make egg breakfast sandwiches and store them in the freezer for a quick breakfast on the go.
5. Whole grain crackers with nut butter: Whole grain crackers paired with almond or peanut butter provide a balance of carbohydrates, protein and healthy fats to keep you fuelled.
6. Edamame: Steamed edamame pods are rich in protein and fibre, making them a satisfying and nutritious snack option.
7. Popcorn: Air-popped popcorn is a low-calorie snack that provides whole grains and fibre. Just be mindful of added salt and butter.
8. Mixed nuts and seeds: Almonds, walnuts, pumpkin seeds or sunflower seeds provide healthy fats, protein, magnesium and fibre for lasting energy.
9. Trail mix: Add some texture to nuts and seeds by tossing in dried fruits like raisins or cranberries for another boost of energy and fibre.
10. Homemade energy bars: Go one step further and combine trail mix, oats and honey to make your own energy bars. This way, you can control the amount of sugar and fat in them.

 

---

READ MORE ABOUT: