5 Tips for Mastering Night Shift Self-Care from a Nocturnal Nurse
Welcome, my fellow night shift nurse! It's no secret that working through the night can leave you feeling drained and disoriented, especially when you're trying to maintain a regular sleep schedule during the day. But don’t panic, because I'm here to help! In this post, we're going to explore 5 practical self-care tips that are specifically designed to improve your quality of life while working those 12-hour night shifts.
I have been working the night shift since 2005 and have only reverted back to the day shift for vacations and orientation at new jobs, which is a rarity. Over the years, I have experienced both the highs and lows of keeping a relatively healthy night shift schedule.
At times, I have excelled at it, while at other times, I have struggled and suffered needlessly through a stretch of shifts. If you're also finding it challenging to adjust to the night shift schedule, or if you're considering it for the first time, I would like to share with you some of the lessons I've learned about doing it right.
Now, you might think that these tips are simple and straightforward, but the truth is that it can be a real challenge to maintain good self-care habits when you're working against your natural circadian rhythm. That's why I'm sharing these tips with you - as someone who has been working night shifts for years, I know firsthand how important it is to take care of yourself.
So, whether you're a seasoned night shift pro or you're just starting out, read on
*Please note that this article will only cover night shift work and not swing shift or rotating from days to nights, but I plan to address those topics in the future.
Let’s dig into my tips for mastering this nonsense.
1.Routines Rule!
Plan ahead and make this stretch of night shifts your bish.
Let's start with routines. You know, those things that are essential for making our lives easier, but work on autopilot because we do them so often. We need three routines (or phases) for night shift: Work Prep, Reset, and Sleep Prep. You don't want to be frantically flying by the seat of your scrub pants while also staying up all night for many nights in a row. Plan ahead and make this stretch of nights your bish.
Let's delve a little deeper into what I'm talking about with these routines, shall we? They’re less complicated than it sounds.
Work Prep should be done at some point before you hit the sack during the day, even the day before your shift. The point of this is to avoid doing unnecessary shit when you wake up feeling groggy and disoriented. Set aside your work clothes, pack your lunch, and make sure your work bag is ready to go. Be sure you have gas in the car, and the latest episode of Nursing Uncensored cued up for the commute. That way, you'll have a stress-free start to your night. You can do this prep one day at a time, or for a cluster of days/shifts.
Next up, the Reset routine. This is the part where you come home and have to reset yourself for the next shift, which could be less than 10 hours away depending on how long it takes you to schlep home. Pack your work food, get your sleep aids ready, and do whatever it takes to unwind short of getting wasted. Whether it's taking a warm bath, reading a book, or listening to soothing music, find a way to relax and let go of the stress from your shift. I personally love long, hot showers with Gilmore Girls playing on my phone and a few drops of lavender essential oil on the shower floor.
Related post: When I Get Home From Work
After commuting through a world that was wide awake and sunny, it's time to tell your brain that it's bedtime. This process should really begin from the moment you get home.
Lastly, the sleep prep routine is probably the most challenging and important of the three. After commuting through a world that was wide awake and sunny, it's time to tell your brain that it's bedtime. This process should really begin from the moment you get home if you can help it. Use blackout curtains or a sleep mask to block out the sunlight, and set a relaxing mood with aromatherapy or calming music. Stop using screens or, if you must, use some blue-light-blocking glasses and turn the brightness down, for chrissakes, you’re blinding yourself. And if all else fails, try counting sheep or pretending you're a sloth. Find routine or routine combos that work and capitalize the hell out of them.
2. Get Your Crew on Board
It's important to let your inner circle know what your schedule is like, so they understand why you can't always be available during the day. Make sure they know when you can be reached and how they can support you during your stretch of night shifts. If you have pets or kids, let them know what kind of help you need with chores and other responsibilities. And for those lucky enough to have a loved one who can cook or shop for you, you better worship them. Seriously, give them all the love and praise they deserve because they are a rare and precious gift.
Make sure your people know when you can be available to them and how they can support you during your stretch of night shifts.
Your family, roommates, and neighbors should be aware of your work schedule. You don't want them to think you're a vampire or a ghost because you're never around during the day. They can help you out by keeping the noise down or being understanding when you need to sleep during the day. Share your calendar, so they know when they can reach you or when you're available to be bothered. And for the love of all things caffeinated, make sure they know not to wake you up during your precious daytime slumber. Trust me, a sleep-deprived night shift nurse is not someone you want to mess with.
3. Be Responsible with Scheduling
Let's face it, working night shifts can feel like you're living in an alternate universe. But you don't have to let your work schedule destroy your life. It's important to know your limits and not push yourself too hard by working too many night shifts in a row. The transition from night to day shifts can also be a struggle, so give your body the time it needs to adjust.
Use your job's scheduling process to your advantage. That means learning how to ask for time off and set unavailability.
As a nurse, you have to be responsible with your scheduling. You have to figure out what shift patterns work best for you and make sure to use your job's scheduling process to your advantage. That means learning how to ask for time off and set unavailability. Some nurses prefer to work long stretches of night shifts to get a longer stretch off afterward, but others find that they can't handle more than three in a row. Remember, what works for one nurse may not work for you, so pay attention to your own body and mind.
And let's not forget about guilt trips and overtime. Don't let anyone guilt you into working more hours than you can handle or trading shifts you don’t want to trade all the time. You're most valuable as a nurse when you're not burned out. So, take care of yourself, and don't be afraid to say no to overtime or trades that you wouldn't work on your own. After all, you can't take care of others if you don't take care of yourself first.
It's time to let go of the idea that burning the candle at both ends makes you a badass. In fact, you're more of a badass when you prioritize your health and wellbeing.
4. Remember the Basics
As nurses, we often wear our poor nutrition and lack of self-care as a badge of honor. We chug energy drinks during our shifts, then hit the bar for more stimulants after work. But as medical professionals, we should know better. There's only so long the body can deal with that kind of abuse before it starts to break down. It's time to let go of the idea that burning the candle at both ends makes you a badass. In fact, you're more of a badass when you prioritize your health and wellbeing.
Food is fuel, and your body needs the right kind of fuel to function properly. Even the healthiest food can be delicious if you know how to prepare it. Make use of your knowledge from nutrition class and steer clear of the junk food. And when it comes to hydration, make sure that fancy water bottle you bought gets filled up and emptied out a few times a day.
Finally, don't forget to take care of your bodily functions. Going to the bathroom may not seem like a big deal, but holding it in for too long can cause serious health problems. So, take breaks when you need to, and don't be afraid to step away from your work when nature calls. Your body will thank you for it.
5. Meal/Food Prep
Let's be real, part way through a long and stressful shift, having something delicious to look forward to can be a real mood booster.
You're not going to be eating with your family at 2 am, so you need to be prepared. Meal prep is a great way to ensure you have healthy food options ready to go. Plus, it'll save you money from buying takeout all the time. Meal prep is a great way to ensure you have healthy food options ready to go, especially since cafeteria food often leaves a lot to be desired. And let's be real, part way through a long and stressful shift, having something delicious to look forward to can be a real mood booster.
Plus, if you're saving money by not buying takeout all the time, you can use those funds to splurge on meals when you're not at work. And don't forget about snacks - having good snacks on hand can keep you from running out of energy during your shift. Once you get into the habit of meal prep, you'll find that you become much more efficient at it, and it won't take up as much of your time as you think. So, invest in some quality containers and get prepping!
Related post: My 15 Favorite Foods for a 12-Hour Shift
You Can Do It!
In conclusion, we've covered five solid tips for taking care of yourself while working night shifts. These tips are designed to enhance your shift work life, rather than add more stress to it. It's important to remember that change takes time, so don't try to alter your entire routine all at once. By planning ahead, establishing a routine, and focusing on the fundamentals, you can avoid becoming the crankiest nurse on shift. Keep these tips in mind and prioritize your self-care, because a healthy and rested nurse is a valuable asset to any team.
