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Surviving night shift in BPO
Sleep strategy, night-differential pay, and the health habits that make graveyard sustainable.
By trab.ph editorial · · 2 min read
Protect a real sleep block
Pick one consistent sleep window and defend it — blackout curtains or a mask, earplugs, phone on do-not-disturb, and a sign on the door. Split sleep (two short naps) works for some but a single 6–7 hour block is easier to keep. Keep the same schedule on rest days where possible; weekend resets cost you Monday and Tuesday every week.
Claim the night differential
Work between 10pm and 6am earns at least 10% on top of your hourly rate, every hour in that window — and it stacks with overtime. Check your first payslip: the differential should appear as its own line, not folded silently into "allowances".
Eat and move like it matters
Heavy meals at 3am and energy drinks every two hours are the fast path to burnout. Eat your main meal before shift, carry light snacks, walk during breaks, and get daylight on the commute home when you can. Annual physicals exist for a reason — use them.
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