In an already stressful industry, working nights can be particularly difficult and can lead to low mood and burnout. Being aware of this and taking action to support your wellbeing can help.
Here are some small steps you can take to protect your own wellbeing and the wellbeing of fellow crew and cast:
Hydrate
It may sound obvious but being dehydrated leads to fatigue. You might well feel mentally and physically sluggish if you’re not drinking enough fluids. Keep a water bottle nearby and take sips throughout the night. Coffee and tea can be useful, but if you find that caffeine affects your ability to sleep, stop drinking these a good few hours before the end of the shoot.
Eat Well & Snack
Eat well before the shoot starts and keep snacking throughout the night. Complex carbohydrates are good for sustaining energy – think energy bars, wholegrains, fruit and veg.
Stay up the night before
If you’re working a string of overnights, you might want to try staying up late the night before the first shoot and sleeping in the day of (no alarm!). This technique doesn’t work for everyone, but you might find it helps to get your body used to the change in routine.
Eat breakfast before sleeping
Don’t skip breakfast after the shoot ends! Try to eat something light before you head to sleep. Waking up hungry in the middle of your ‘night’ of sleep can be frustrating, so eating before bed should help you to sleep better and for longer.
Sleeping Environment
When you head to bed, use an eye-mask and/or earplugs to help you get good quality sleep. If you’re sleeping at home, we recommend getting black-out blinds to block out daylight and create the most ‘night-like’ environment. Then try to sleep in for as long as you can, aiming for at least 7-8 hours.
Restful Downtime
Fill your downtime between days with restful activities that you would usually enjoy. If you normally exercise or practice meditation, try to schedule this in between sleep and the start of the next shoot. Spend some time in daylight if you’re able to, take a walk or sit outside with a hot drink for 5 minutes. Pick up that book or put on that series/film you’ve not had time for!
Check on Each Other
Remember, it’s very normal to get fatigued and for people’s patience to wear thin when working nights. Where you can, try to check in with your colleagues and ask how they are. Be generous with yourself and others, take breaks, and walk away from conflict if you need to.
If things are feeling tough, reach out for help. The Samaritans are available to talk 24/7, 365 days a year – call 116 123
If you have any questions or want to learn more about engaging a Wellbeing Facilitator on your production, contact us at 6ft From The Spotlight. We’d love to hear from you at info@6ftfrom.org
Written by Wellbeing Facilitator Carys Mol. Carys works as a WBF across film, drama, and unscripted TV and consults on vulnerable contributor care, company culture, and promoting wellbeing on productions.
