Anyone who’s worked in nursing can tell you that working night shifts gets easier with a bit of practice. Being a night shift nurse has number of advantages, and over time you might come to prefer working nights.
If you’re new to shift work, this guide gives you five hacks to survive those first challenging weeks.
Tip #1: Take a nap prior to your shift
There are two schools of thought on how to prepare for a night shift, which are:
1. Stay up late the night before the shift, and sleep as long as you can into the day.
2. Sleep normally the night before, and take a long nap in the afternoon.
But there is a third option, where you sleep in and take a nap before your night shift begins. There are no rules to say you can’t do this! Ultimately, your decision will depend on what works best for you and your body.
How long should you sleep before a night shift?
Again, there are no firm rules when it comes to sleeping before a night shift. Both of the approaches outlined above can be effective for helping you power through the night. It might take a bit of experimentation to find an approach that suits you.
As a first-time shift worker, there are things you can do to ensure restorative sleep during your time off:
- Earplugs, eye mask and blackout curtains: You’ll need to make sure that your bedroom is set up for daytime sleeping. Invest in some blackout curtains that block sunlight, and get some good quality earplugs so you don’t get disturbed.
- Regular exercise: People who exercise regularly tend to have better sleep. If you know you need deep sleep, it may be helpful to exercise while you’re up and about.
- Melatonin supplements: Available from most pharmacies, melatonin supplements can help to promote sleep. Melatonin is a hormone that your brain produces naturally in response to darkness and makes you feel drowsy. If you’re concerned about your sleep patterns, melatonin could be helpful. It’s best to talk to your doctor if you’re not sure.
- Establish a routine: If you have an upcoming block of rostered night shifts, establish a regular sleep routine. The sooner your body gets used to the change, the sooner you’ll feel energised while working nights.
Tip #2: Keep moving
One of the best things you can do to stay alert while working a night shift is to keep moving. This is particularly important if you have some downtime during your shift. It might feel tempting to sit down and nap, but you’ll be better off taking a walk or stretching.
Physical movement keeps the blood flowing, which will keep your mind active and help to get you through. It can also be very helpful to pop outside for a bit of fresh air if you have the opportunity.
Tip #3: Watch your caffeine intake
Caffeine has its uses, but night shift nurses need to be careful not to overdo it. A coffee at the beginning of your shift can be just the right thing to get you going. But you should try to avoid it as the shift starts to draw to a close. Excess caffeine may make it difficult to fall asleep when you get home.
Instead, remember to keep drinking water, so your body has what it needs to function at its best. Nutritious snacks will also give you energy without disrupting your sleep routine.
Tip #4: Chat with your colleagues
Chatting with your fellow nurses while working at night has two advantages. Firstly, they’ll help to keep you awake and entertained. And secondly, you’ll very likely expand your knowledge and learn useful new ‘nurse hacks’. Communicating with your colleagues will also help your mental health. Through sharing stories, you can gain an appreciation for all the hardworking and courageous nurses. So remember to check in with your fellow workers. Ask them how they’re doing, and reach out if you ever feel like you need a bit of extra support.
Tip #5: Fuel your body
Food can have a profound effect on our mood and energy levels. To keep going during an overnight shift, it’s essential to make sure your body is properly nourished.
Before your shift, sit down and enjoy a nutrient-rich meal with a good balance of protein and fibre. Ensure your body has the fuel it needs to keep you sustained. Prepare high-quality snacks that you can eat throughout your shift to keep you energised.
Good snacks for nurses include nuts, protein balls, fruit and yoghurt. Try to steer away from high-sugar treats such as soft drinks and lollies. While they might give you a lift in the short term, you’ll be at risk of having an energy crash.
What are the benefits of being a night shift nurse?
Once you’ve gotten into the swing of working night shifts, you might come to prefer them. There are many hidden benefits of shift work, including the unique sense of connection you forge with your co-workers.
For some, night shifts suit their body clock better. If you’re a night owl who starts to perk up at night, working nights could be perfect. Some night nurses also prefer the sense of quietude that typifies this type of work.
Within a hospital, night shifts offer several advantages. The pace is usually slower at night, which gives you more opportunities to focus on what you’re doing. There’s also a strong sense of camaraderie between nurses who work night shift.
Finally, pay rates tend to be higher for night shift workers (depending on your contract and employer). Although money isn’t everything, it certainly isn’t a bad thing if you happen to earn a bit more for doing what you love.
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