If you’re a new grad nurse or starting a new job as a bedside nurse, chances are you’ll probably be offered a night shift until you build seniority. Night shift nursing requires a complete shift in our lifestyle and routines. Reversing sleep cycles and maintaining high energy levels in the quiet, dark hours of the morning requires a serious amount of mental and physical endurance. However, with the right preparation and mindset, you can survive the night shift as a nurse. Here are twelve tips to get you started. 

How To Prepare For A 12-Hour Night Shift

Tip 1: Develop A Sleep Strategy

• Adjust Your Sleep Patterns: Gradually shift your sleeping hours a few days before your first night shift begins. Try to go to bed later each night and sleep until midday or as late as possible. Once you’ve adjusted, try to maintain this schedule even on your days off (unless you have something to do in the early morning).
• Create A Sleep-Inducing Environment: This is super important because trying to sleep during the day is no easy feat. I personally used blackout curtains and a white noise machine to help me fall asleep and stay asleep. If you don’t have a white noise machine, YouTube has many white noise videos you can play while you sleep. Other things that can help are eye masks and earplugs. 

Tip 2: Keep Your Nutrition In Check

• Plan Your Meals: Preparing meals that are easy to digest and energy-boosting can help curb those late-night cravings for sugary, greasy foods. These types of meals include complex carbohydrates, lean proteins, and healthy fats. Stay hydrated, but limit caffeine at least 4 hours before the end of your shift to avoid disrupting your sleep after work. 
• Avoid Heavy Meals: Heavy meals can make you feel sluggish, while sugary foods can lead to energy crashes. Opt for light, nutritious snacks like fruits, nuts, and yogurts. 

Tip 3: Get Yourself Mentally Prepared For Night Shift

• Stress Management: Just the idea of working night shift can be daunting. Simple relaxation techniques like deep breathing, meditation, stretching, or light yoga to calm your mind before your shift. 
• Set A Positive Mindset: Remind yourself why you’re working the night shift and the benefits it brings, such as a quieter work environment (sometimes) or more personal time during the day. 

Tip 4: Physical Readiness

• Get Your Exercise: You’ve gotta stay active to keep your energy levels up. A short workout before your shift can get those endorphins running and boost your mood. 
• Relaxation Techniques: If feasible, try having a standing weekly or monthly massage to help relieve stress and give yourself something to look forward to after a difficult work week. 

Tip 5: Consider Your Social Life And Family

• Communication: Let your loved ones know your schedule to help them understand your availability and need for adequate sleep. This will hopefully help avoid conflicts when it comes to planning events.
• Balancing Your Social Life: Try to plan your social activities on your days off to maintain a regular life despite your schedule.

Tip 6: Work Environment Preparation

• Organize Your Work Supplies: Have everything that you need ready and prepared. A well-stocked nursing bag, comfortable shoes, and snacks can alleviate some of the stress of preparing for work.

Tip 7: Safety Is Key

• Plan Your Commute: How long is your commute? What is traffic like? Will you be driving, carpooling, or taking public transport?
• Workplace Safety: Do you work in a safe area? Is security available to walk you to and from your car during night shift if you feel uncomfortable? This is super important to know, especially if you’re working in an inner city. 

Adjusting To Night Shift As A Nurse

Honestly, those first few weeks of working night shift can feel like a roller coaster. For me, it felt like being permanently jet-lagged. Just know that this feeling doesn’t last forever. 

Understand The Time Adjustment Period

It can take anywhere from a few days to a couple of weeks for your body to adapt to night shift. Your sleep habits, lifestyle, and schedule consistency play a major role. The key is to listen to your body. Pay attention to how your body and mind respond to working nights. Some may experience fatigue, mood changes, or difficulty concentrating as they adjust. 

How To Adapt Quickly

You have to be consistent. Try to maintain the same sleep schedule on your days off. This will help your body regulate its internal clock. If possible, gradually transition into a night shift schedule instead of making an abrupt change. This can be less shocking to your system. 

Taking a short 20-30-minute nap before your shift can boost your alertness. Exposing yourself to bright lights during your shift is a good way to signal your brain to stay awake. 

Maintain A Healthy Routine

• Time Your Meals: When working nights, I try to simulate a regular meal schedule by eating dinner before work, a healthy lunch/ snack before midnight (if the shift isn’t too crazy), and a light breakfast after my shift ends. It’s important to be mindful of your meal schedule because the hormonal changes that come with changing your sleep schedule can make you feel hungry when you’re not.
• Stay Hydrated!: Before reaching for that cup of coffee, drink a glass of water. Being dehydrated will make you just as tired as you’d be if you hadn’t slept at all.

Follow Up With Your Doctor

Although night shift has many perks, they don’t come without risk. Working night shift makes you more likely to develop high blood pressure, elevated cortisol levels, weight gain, and mental health issues, etc. It’s essential to follow up with your primary care doctor to make sure your body is adjusting well. 

Embrace The Night Shift Lifestyle

Try to connect with your night shift coworkers who can relate to the struggles of working while the rest of the world is asleep. Moreover, hanging out with some of your night shift crew outside work is a great way to build a sense of normalcy within your demanding schedule. 

How To Fight The Side Effects Of Night Shift As A Nurse

Protect Your Mental Health

Make sure that you are aware of the signs of depression, anxiety, and mood swings, all of which can be exaggerated by the irregular sleep patterns that come with working a night shift. Try your best to maintain your hobbies outside of work so you don’t completely lose yourself.

Take Your Supplements

Taking a multivitamin halfway through my night shift was a game-changer. Not only did it keep me awake, but it helped me to stay more focused throughout my shift. Additionally, I regularly took magnesium glycinate before I went to sleep, and let me tell you, I slept GOOD. Vitamin D and Omega-3 supplementation are also important since lack of sunlight causes us to be deficient in these important nutrients. Remember to talk to your doctor before adding new supplements to your regimen.

Adjust Your Environment

It’s important to use blue light filters on your electronic devices to reduce exposure to blue light, which can disrupt your sleep. Also, ensure your bedroom is at a comfortable temperature that will help you stay asleep. Having a pre-sleep routine like reading or listening to soothing music is a good way to help you wind down. 

Adjusting to night shift is a process that requires patience and self-awareness. Following these strategies and understanding that it takes time can make the transition more manageable.