Updated July 3, 2024
Overnight shifts are common for healthcare workers. Physicians, nurses, and allied health professionals might be scheduled for the night shift while working in hospitals and long-term care facilities.
Although it can seem grueling at first, there are some tips you can make use of for better overnight experiences. Learn all about the strategies that can make a difference in how you tackle these demanding shifts so you can take them on without worry.
Practice good sleep hygiene
Sleep hygiene refers to your sleep practices. It’s not just about the hours you sleep but the quality of the rest you get in between. Improving your sleep can be a challenge if you work nights because you’re on a different schedule from your family and others in your life and community.
For this reason, it’s imperative to find ways to manage noise and light while you’re trying to sleep. Consider installing blackout curtains in your room and using a white noise machine to drown out the daytime sounds around you. To encourage comfortable and uninterrupted sleep, keep the temperature in the room on the cooler side.
If you have a habit of using your phone or other electronic devices before bed, try to break yourself of it. The light such electronics emit can negatively impact your sleep.
Another way to improve your sleep quality is to avoid caffeine, alcohol, and heavy meals in the hours before bedtime.
Adjust your sleep pattern
It will take your body a bit to adjust to working nights. A good way to help your body prepare the night before an overnight shift is to stay up as late as you can and sleep in the next morning. Try to take a nap before leaving for your shift.
It’s also better to cluster night shifts together instead of spreading them among regular shifts. Constantly rotating your work schedule can lead to poorer sleep quality and even impact job satisfaction. If you’re exclusively working the night shift, do your best to maintain a consistent sleeping pattern, even on your days off.
Give your body the fuel it needs
Working the night shift can create metabolic issues because your body isn’t used to eating meals and digesting them late at night. Consequently, you want to choose what you eat carefully and opt for the most nutritious options. Lunch should consist mostly of proteins and vegetables and not simple carbohydrates, for example.
It can be tempting to load up on sugary snacks for a boost of energy, but sugar crashes can make your shift even tougher. Instead, go with trail mix, fresh fruit, or a protein bar. Try to eat a few small snacks throughout your shift to keep your energy levels high.
Don’t neglect sunlight
Depending on where you live, and given that you are usually asleep when the sun is shining, you are likely deficient in vitamin D if you work the night shift.
Sunlight is a major natural source of vitamin D, which our bodies need to absorb calcium for building strong and healthy bones. In addition, sunlight is responsible for resetting your body clock.
A good habit to develop is to get out in the sunlight immediately after waking from your night shift. If that’s not possible, you should add vitamin D supplements to your diet so you don’t face a deficiency.
Stay hydrated
Staying hydrated can also help keep you alert throughout your shift. Avoid sugary drinks, including fruit juices, as they’ll spike and then drop your blood sugar levels. Instead, go for water. If you want to give it some flavor, add lemon wedges, cucumber, or mint leaves.
Exercise regularly
Working the night shift may increase your risk of heart disease, so taking steps to counteract that risk is vital. Exercise keeps your heart healthy, especially if you combine cardio, strength, and flexibility training. It can also help you maintain a healthy weight, which is essential for your heart and overall health.
Exercise can make you more alert, so you may not want to wait for your shift to head to the gym. Instead, go before work if possible. To maintain your motivation, try a few different types of exercise, like running, swimming, resistance training, yoga, and anything else that keeps you engaged and moving.
Keep mentally healthy
Working a series of night shifts can put you into a routine of eating, working, and sleeping with little social interaction. This lifestyle can take its toll on your mental well-being.
To keep your mental state in optimal condition, consider the following steps.
- Organize a social event before or after one of your night shifts.
- Physical touch is beneficial; hug someone you love or treat yourself to a massage.
- Pursue activities that make you happy during your time off instead of binge-watching the latest TV series.
- Join a gym to get some social time while working a sweat.
Anything that encourages social interaction outside of work can be beneficial. You may have to push yourself at first to find the energy to go out before or after a shift, but doing so can hugely benefit your mental health.
Reduce stress
Working overnights can raise your stress levels, especially in the beginning as your body grows used to your new schedule. Focus on mindfulness practices throughout the night, including deep breathing exercises, which help you stay in the moment.
Self-care practices such as journaling and meditation can help you think more positively as you get accustomed to being an overnight health worker. It’s also essential to take time to do things you enjoy and that make you feel relaxed after your shift.
Unplugging and focusing on being present with your family or friends can work wonders for stress management. If you’re feeling overwhelmed, taking a walk can help facilitate relaxation.
Get your family or roommates on board
If you have loved ones or roommates at home, you’ll need to make sure they understand your schedule. Keep a copy of your schedule somewhere visible so they know when you’re working or sleeping. This can help prevent knocks on your bedroom door about household issues when you’re trying to rest.
If possible, try to sit down and share a meal with your family daily. Breakfast may be the best option for some, but you’ll need to figure out what works for your unique schedule.
Find a nursing job that fits your lifestyle
Although it can take some adjusting, working night shifts in the healthcare industry can be lucrative and professionally rewarding. You can make a real difference in patients’ lives. If you’ve decided to try overnight jobs, Prolink can help.
Our dedicated team of recruiters will find the right position for your needs, goals, and lifestyle. Whether it’s a travel or permanent assignment, we’ll ensure you have a leg up in finding your dream nursing job.
To get started, connect with a recruiter today or click below to start your job search.
