If you’ve been working at the mine for a while, you likely know what it takes to keep you going through a normal workday. However, not every workday is going to be a normal one. Whether it is due to unexpected staffing shortages during cold and flu season or an irregularly high production requirement, sometimes you’ve got to pull more hours than your normal shift. And, even if you know a long shift is coming, that doesn’t always mean you have a lot of time to prepare.

Luckily, there are numerous ways to improve your energy levels, and keep them up, during those long days of overtime. To help you get started, here are some tips to fight off fatigue and to keep you focused after you cross into overtime territory.

Plan Your Sleep

If you know a long shift is coming up, or if you are adding an extra workday to your normal work week, set yourself up for success by making an effort to get enough sleep on the days leading up to your overtime shifts. In general, adults should get around seven to nine hours of sleep every night to function well the next day. While an occasional shortfall might not be problematic, it isn’t wise when you know overtime is coming.

Since you are going to need to maintain focus while you’re working those extra hours, plan your days ahead to include the sleep you’ll need to do your job well.

Pulling Overtime at the Mine? Here’s How to Keep Your Energy Levels Up

Watch Your Diet

Healthy eating and proper nutrition are critical to maintaining energy levels when you are pushing yourself to work beyond your normal hours. Give yourself the best nutritional building blocks by focusing on quality lean meats, like chicken and fish, legumes, nuts, seeds, and fresh fruits and vegetables. You want to ensure you get enough high-quality protein, complex carbohydrates, and healthy fats to sustain yourself throughout the entire day.

Additionally, avoid excessive amounts of sugars. While sugar may give you a quick boost in the moment, the subsequent crash can actually make it harder to finish out your day. If you find yourself needing a quick energy boost, consider fresh fruit instead of snacks with added sugars like candy bars.

Hydrate

Staying hydrated can be critical to maintaining energy, especially when you work long hours. Take the time to drink enough water, so you can avoid the symptoms of mild dehydration like fatigue and irritability, and to ensure you don’t become seriously dehydrated. Most men need around 11 cups of water a day, while women generally need 9 cups. However, those with an active lifestyle or who live in a hot climate may need more to compensate for fluid lost throughout the day.

Consider Adding Supplements

One way to make sure your body has what it needs to maintain energy is to take the right supplements. For example, if you feel that your diet has shortcomings, then you might want to consider a multivitamin to fill in any gaps. Or, if you know you are short on something specific, you can choose an option that only includes what you need.

If you are looking for better memory function, increased attention span, or even a faster metabolism, then you can check into nootropic stacks. You can get more information from sites like Nootropic Studio to help you find the best options for you based on your individual needs and goals.

Sometimes, all it takes is adding the right supplement to your normal routine, and you’ll find that working overtime isn’t necessarily a strain at all.