How To Survive Night Shift Nursing

Night shift nurses have to consistently deliver quality care - when most of us are fast asleep. Here's five healthy ways for RNs to stay alert all night long.

If you're considering transitioning to , you should be aware that many of the assignments available are night shifts. The disorder known as shift work sleep disorder (SWSD) can be debilitating, and can lead to a variety of health problems as well as an increased incidence of errors at work. Fortunately, SWSD can be avoided if you take some conscious measures to work with your body’s natural rhythms. Here are five tips to help you feel healthy and energized even if your work keeps you up all night.

Cleveland Clinic points out that your body has a better chance of adjusting to new sleep patterns if you limit the number of consecutive night shifts to five or fewer. If your schedule requires you to be on the job for 12 hours at a stretch, then you should try not to work more than four such shifts in a row. However, UCLA’s Sleep Disorders Center recommends that shift workers should make an effort to stay on the same sleep schedule even on days off. Maintaining as much regularity as possible helps your body cope better with a sleep pattern that doesn't match the natural circadian rhythms.

Your sleeping and waking cycles are hardwired to respond to the level of ambient light. Bring a light box to work so that when you’re catching up on documentation or taking a break, you can absorb as much full-spectrum light as possible. Similarly, if your commute home occurs after the sun is up, it’s helpful to lower the light levels that your brain receives by wearing sunglasses.

Getting enough sleep is the cornerstone for success in maintaining a night shift nursing schedule, so you must do everything you can to protect your ability to sleep well. Helpful steps include blocking out all daylight from your bedroom, wearing earplugs and hanging a sign on your door to dissuade anyone from ringing your doorbell. It's also essential to discuss your needs with your family. Kids and partners must be on board with helping create a quiet sleep-compatible environment for you.

Eventually, you’ll need to stop and eat in the course of a full shift, and unlike day shift workers, you can’t rely on the hospital cafeteria or nearby restaurants. Instead, too often night shift workers end up heading for the bank of vending machines when it’s their meal break. Avoid this temptation by starting off your shift with a sustaining meal of complex carbs, healthy fats and good protein. Packing healthy snacks from home that you can microwave in a few minutes at work is also a good way to keep your energy up. Here's what the Henry Ford Health foundation has to say about standing vs sitting down for a meal.

In addition to maintaining good nutrition, it's important to stay hydrated. Keep that water flask nearby whenever you can!

Moderate exercise is helpful in several respects. Moving your body gets your blood circulating and helps ward off sleepiness while you are working, and the calories you burn will also contribute to your ability to sleep when you do finally get home. If you work in a hospital, you can take a brisk walk up and down the stairs, or even do some yoga in a quiet corner of the break room.

Adjusting to a night shift schedule isn't difficult when you integrate the necessary supportive steps into your daily routine. Your own health and your patients' well-being will benefit from your ability to maintain your energy and alertness all night long.

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