12 Tips for Surviving Your First Nursing Night Shift
Night shifts can be tough for new nurses. These 12 suggestions will assist you in managing and thriving during your nursing night shifts. Patient care responsibilities don’t stop just because it’s nighttime. Working at night presents unique challenges to your personal and professional routines. According to a 2019 report from the U.S. Bureau of Labor Statistics, 15% of workers with irregular schedules include 4% who work the night shift regularly.
Night shifts can disrupt your natural sleep pattern, affecting your cognitive abilities. However, night shifts also come with benefits such as a slower pace, less management, and greater independence in the hospital.
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Our nursing contributors share 12 ways to get ready for, succeed in, and even enjoy your first nursing night shifts.
1. Prioritize Sleep
It might seem obvious, but sleeping while the world is awake can be tough. During sleep, your heart rate slows, energy use decreases, and hormone levels change. Your brain activity also shows patterns linked to memory consolidation and detoxification.
Making sleep a priority is essential for your health and well-being. Your body produces melatonin at night to help you sleep. Bright light, including the blue light from phones, can interrupt this production and make falling and staying asleep harder.
Sleeping during the day goes against your circadian rhythm, which affects when melatonin is released. Nurse practitioner Latrina Walden offers sleep tips: “Treat yourself like a newborn and stick to a sleep schedule. Use blackout curtains, earplugs, and an eye mask to block out light and noise for better sleep.”
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2. Establish a Sleep Routine
Licensed practical nurse Shannyn McCauley suggests starting a sleep routine about a week before your first night shift. This helps your body adjust more smoothly.
“Decide on your new bedtime and wakeup time for work,” she advises. “Go to bed and wake up at the same times every day. While it might be tempting to switch to a ‘normal’ schedule on your days off, the more you deviate, the harder it’ll be to stay alert on your workday.”
3. Stay Active at Night
During the early hours of the morning, staying awake can be a challenge. Walden finds that moving around helps. If you feel drowsy, get up and move.
“Some people find naps helpful during breaks (if you get breaks), and others don’t. You’ll know what works for you,” she says.
She also suggests stepping outside for a couple of minutes to breathe in the night air, as it can help during tough moments. The same applies after your shift. If you have tasks to do, tackle them right away. Whether it’s a store run or a phone call, get it done before you sleep.
4. Maintain a Regular Meal Schedule
Working the night shift can impact your eating habits. Night shift workers tend to burn less energy and may eat to stay awake, which can lead to weight gain. Maintaining a consistent, healthy meal schedule is crucial.
Walden recommends eating a nutritious meal before your shift. “Avoid heavy, fatty foods. They can slow you down, make you tired, and affect your weight.”
5. Plan Energizing Snacks
During your shift, you might want a healthy snack or some caffeine to stay alert. Walden suggests opting for healthier caffeine options like green tea instead of energy drinks. Avoid caffeine after 3 a.m. to ensure you can sleep when you get home.
Prepare a night shift survival pack with snacks that stabilize insulin levels and provide energy. Consider packing light meals or snacks for breaks. Avoid junk food and high-carb snacks. Opt for options like bananas, vegetables with hummus, yogurt, or apples.
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6. Stay Hydrated
Staying hydrated is vital for maintaining your body temperature, preventing infection, and improving cognitive function and mood.
Even 2% dehydration can impact attention, memory, and motor skills. Proper hydration also aids in weight loss, detoxification, and reducing headaches.
Hydration needs vary based on factors like water loss, diet, and body size. Check your urine color to gauge hydration. Dark and strong-smelling urine indicates dehydration, while light yellow, like straw, is healthy.
7. Plan Ahead
Planning is essential during night shifts. Every aspect requires careful consideration:
– Sleep schedule
– Meals
– Snacks
– Social interactions
– Personal appointments
– Errands
Maintaining a consistent weekly schedule can be helpful. For instance, grocery shopping on a specific day and staying up for a while after a shift to handle daytime tasks can provide stability.
8. Bond with Night Shift Colleagues
Walden suggests building friendships with your night shift coworkers. “Night shifts usually have a stronger sense of teamwork on the floor,” she notes. They can offer support, understand your alertness challenges, and provide guidance on managing your social life during sleep hours.
9. Prepare for the Morning Rush
The sudden rush of morning can be surprising for new night shift nurses. Be ready for the tasks that must be completed before the day shift arrives. Get a head start on them to avoid chaos.
10. Set Boundaries
Set boundaries with friends and family to ensure restful sleep during the day. Explain your new schedule to them and prioritize your well-being.
“Rest is crucial, so keep it in mind,” Walden advises. Turn off your phone during sleep hours and consider posting a quiet sign on your door.
11. Stick to an Exercise Routine
Consistency is key for night shift nursing, including exercise. Physical activity is essential for health. While moving during your shift is good, it’s not a substitute for regular exercise.
Aim for 150 minutes of moderate-intensity exercise and two days of strength training each week. McCauley also recommends staying active during sleepy moments on your shift.
12. Practice Self-Care
Self-care is vital for avoiding burnout and maintaining motivation. Establish a post-shift wind-down routine. Listen to calming music, do yoga, or write in a journal.
Follow a bedtime routine to signal your body it’s time to sleep. Spend a few minutes in a bath, reading, or light stretching. Avoid screens before sleep and maintain your schedule.
While you’re working the night shift, stay connected with loved ones, exercise regularly if possible, practice mindfulness, and manage stress. Stress can lead to headaches, sleep disturbances, and mood swings. Incorporate something enjoyable into each day, like reading, meditating, or spending time outdoors.
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