If you’re a nurse working the night shift, then I know where things can get difficult! Let’s face it, you’re up all night working hard when your body is saying that you should be asleep along with the rest of the world.
Not only is that physically taxing, but mentally as well.
Nurses working the night shift are some tough cookies, so be proud of yourself first of all. Second, if you’re planning on staying on nights for a while, you need to implement some crucial tips into your life.
I’m going to share with you helpful night shift tips that will help maintain a structured, happy lifestyle despite going against your circadian rhythm.
I was a night shift nurse for two years in the past, and I learned so many things along the way!
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My Experience As A Night Shift Nurse
Before we get into the super helpful tips, you should know that I really liked night shift. It was such a challenge (which I really love), and I learned so much about myself and my body through my experience.
My dream job was to be a labor and delivery nurse, and I landed that role in a night shift position. I was also dating someone new at that time (my now husband!) so when I say challenge, I mean challenge.
A good chunk of me being a night shift nurse was eating really poorly. I always felt like I “deserved” to eat whatever I wanted because of how “tough” my circumstances were.
Even though my eating habits were poor, I was pretty solid in my sleeping habits.
I would make sure to get eight hours of sleep before my shifts, and I had no issue sleeping on my days off either. For context, I worked three 12-hour shifts a week. Other night shift schedules may be:
- Eight-hour shifts five days a week
- Ten-hour shifts four days a week
Challenges Of Working The Night Shift
One obvious challenge for any night shift nurse is the fact that you have to be up all night with a high-functioning brain.
For the majority of your life, you have been sleeping through the night. When your job all of a sudden has you up all night for multiple days in a week, your circadian rhythm gets confused.
Energy Levels Are Affected
Since only your professional life takes place at night, your energy levels are easily affected when you are sleeping at all hours of the day.
On your days off, you sleep at night. On working days, you sleep during the day.
This will negatively affect your energy levels, if and when you do not implement critical habits and practices that will help maintain a consistent, steady energy level with such an inconsistent schedule. We’re going to talk about that in a little bit!
Inconsistent Diet and Appetite
Working the night shift can lead to an inconsistent diet and appetite. You may be coming off a shift at 7AM but craving a burger and fries. Or you start your shift at 7PM and don’t feel hungry until 2AM.
The added stress of working night shift can also either heighten or diminish your appetite depending on the person you are.
Mood Swings
Going hand in hand with low energy levels, your mood can change quickly from a tired mind and body.
It can feel like a constant feeling of “jet lag” and never being able to catch up on sleep.
This can increase irritability and throw you in a cycle of consuming energy drinks and then crashing over and over again.
Maintaining A Social Life
The general public work during the day time and have free time in the nights. They also have off on weekends when most social activities take place.
Since most night shift nurses work some weekends, it can be difficult to maintain a social life.
Fitting Into The Dating World
I have first hand experience in dating while working night shift, and it can be difficult finding a person that understands your nurse life.
When you’re going into work, they are ending their day. It can feel lonely and annoying having to work when they are free to catch up with you.
Helpful Tips For Nurses Working The Night Shift
Prioritize Your Sleep!
This is the # 1 most critical tip you must follow if you want a happy, healthy night shift life.
Sleep is what gives you energy, and since your schedule isn’t as simple as sleeping every night every day, you have to put some effort into it.
You know yourself best, so if you need black out curtains, a sleep mask, white noise, melatonin, or ear plugs, add it to your sleep routine consistently.
During my night shift times, I’d wear ear plugs when I’d need my sleep in the daytime because I lived with my family. I need silence to sleep well, so I had to add this into my sleep routine.
If you’re struggling to sleep, experiment with different things until you find what works for you. I said it’d take some effort, but you’ll figure it out!
Disclosure: Some of the links below are affiliate links. This means that, at no additional cost to you, I will earn an affiliate commission if you click through the link and make a purchase!
Use A Giant Water Bottle
Staying hydrated during your night shift is so important. Water gives you so much energy and fights off headaches as well, something that can happen when you’re going against your circadian rhythm.
I recommend buying a large water bottle so you don’t have to be bothered with constantly filling it up. The simple act of filling up a water bottle can deter you from staying hydrated, so eliminate that need!
Some of my recommendations are:
Love Your Night Shift Team
Developing a family type bond with your night shift team will make a night and day difference (that wasn’t intentional lol)!
Of course, you can’t choose who you work with, so hopefully you work with some awesome colleagues to make this easier.
Stay friendly, open, helpful, and reliable, and you’ll attract the same.
Related: What A Positive Nursing Work Environment Looks Like
Celebrate Moments At Work
Working night shifts can often feel dull and sort of miserable. Shine light to your shifts by celebrating holidays or birthdays at work!
Coordinate pot lucks, do Secret Santa, pop on live streams of fireworks during the 4th of July.
You have to get creative or you’ll get lost in the mundane routine of work and associate it with something that takes you away from all the things you love. It doesn’t all have to be miserable.
Take A Dinner Break
Just as if you were working during the day and taking a lunch break, you must factor in a dinner break. It’s just different timing, but it’s the same concept.
Fueling your body with nutrients is what is going to carry you through your shift both physically and mentally.
You need your body to move and your brain to think as a nurse, right?
Related: Healthy Eating Habits For Busy Nurses
Stick To A “Day Off” Schedule
Since your days off will be a bit wacky, consisting of sleeping after your previous shift but knowing you have the night to sleep too, you have to be mindful.
Depending on how you are, maybe sleep 3-4 hours after your last shift to give you some energy, then enjoy your day and sleep at a decent hour at night for a good night’s rest.
You have to go into your days off with a bit of a plan to maximize your energy while still enjoying your time off! You don’t want to sleep through it all!
Make Sure You Practice Self-Care
In general, nurses must practice self-care if they want to stay mindful, balanced, and at peace. Staying up all night while meeting high demands in a fast-paced work environment can be stressful.
Check out these simple habits you can add to your life that have amazing benefits.
In Summary…
Night shift nurses are some of the toughest nurses out there. However, it takes added effort to excel at it.
Your health is affected more easily than working day shift, so you have to prioritize it and give it the attention it deserves.
When you put your health first, you are going to perform at work so much better and have a better opinion about your circumstances.
Now, pull out those black-out curtains and get some rest.
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