If you work the night shift, you know how tough it can be to stay awake and focused during those late hours. Nurses and caregivers know exactly how tiring it can be to work day and night shifts.
The work hours and environment on night shift may call for a nurse to alter many aspects of his or her daily routine and private life. Nurses must find ways to manage what is regarded as a less busy (or less stressful) workload during the middle of the night shift, as many patients are asleep during these times.
One of the reasons why it is difficult to stay awake when working the night shift is because we are conditioned to sleep during the day. This is because we all have a biological clock, also called circadian rhythm. When you have to switch to working nights, it can take a toll on your body and make it difficult to adjust. According to a study by the American Academy of Sleep Medicine, night shift workers are more likely to experience sleep problems, fatigue, and other health issues.
One of the biggest challenges is sleep deprivation. With the time changes and irregular hours, it can be hard to stay awake at night when your body clock wants to be asleep. But there are ways to cope with the sleep deprivation. By following these 15 helpful tips, you can make the most of your night shift and get through it successfully.
1. Get Enough Sleep During the Day.
This may seem obvious, but it’s important to get as much sleep as possible before your nursing shift so you can be alert at night. Make sure to get at least 7-8 hours of sleep before your shift, otherwise you’ll be trying to function on very little rest.
2. Eat Healthy Meals and Snacks.
It’s tempting to reach for unhealthy junk food when you’re working late, but eating nutritious meals and snacks will help you stay alert and focused.
3. Stay Hydrated Throughout the Night.
Dehydration can make you feel sluggish, so be sure to drink plenty of water. Try to drink an 8-ounce glass of water every hour or two.
4. Take a Nap Before Your Shift.
Try to get a little shut-eye before your shift if you can. If you’re feeling groggy, a 20-minute nap can be enough to give your energy levels a boost, increase alertness and reduce the effects of sleep deprivation.
5. Listen to Upbeat Music on the Way to Work.
Music can help you wake up and get your energy levels up. Try listening to music with a beat that’s between 120-140 beats per minute.
6. Avoid Sugary Foods and Drinks.
Sugary foods can give you a quick boost of energy, but they’ll also leave you feeling tired again. If you do need a quick boost, choose foods like bananas and whole-grain breads and cereals. Especially stay away from sugary energy drinks, since they can make you feel jittery and anxious.
7. Munch on Almonds or Nuts Before and During Your Shift.
Nuts and seeds are packed with protein and healthy fats, which can help keep your energy levels up. The protein and fats can also help you feel full longer.
8. Avoid Heavy Meals Before Your Shift.
If you have a long shift ahead of you, try to eat an early dinner before starting your shift. If possible, avoid eating a big meal within two hours of your shift.
9. Move Around Often.
Take a quick walk every hour or so to help prevent stiffness and soreness, and make you feel more awake so that you can continue working.
10. Stretch Your Muscles.
Try some simple stretches before and during your shift. Stretching throughout the night can help you avoid fatigue. You can also try some yoga poses or tai chi for additional physical benefits. Simple exercises can help you get your blood flowing, which will make you feel more awake and alert.
11. Keep Your Mind Active.
If you’re feeling mentally drained, try to do something that will keep your brain engaged. A crossword puzzle, a game of cards, or even a book can help keep your mind active and alert.
12. Stay Busy.
If you are feeling very drowsy, try to stay busy by doing something that will keep your mind off of sleep. Try a different task that will take only a couple of minutes and will keep you moving.
13. Connect With Co-workers.
Being friendly and interacting with your colleagues can help pass the time and keep you alert. Even if you’re feeling tired, try to smile and talk. It will make you feel better, and will help keep your mind off of sleep.
14. Drink a Cup of Coffee or Green Tea Before Your Shift.
Caffeine can help you wake up and feel more alert and may help provide temporary energy that can keep you awake for a few hours. But be careful not to consume too much caffeine, as it can make you feel jittery and cause your heart rate to increase.
15. Keep a Journal.
If you are feeling exhausted, try writing in a journal to help keep your mind focused on something other than sleepiness. Write down what you did today, and how it made you feel. Write down the good things as well as the bad. When you get home, read what you wrote and remind yourself of the good things that happened during your shift.
Finally, be careful driving home. If you feel really sleep deprived, try to avoid driving home from work as you may be too tired to drive safely. If you’re driving and feel drowsy, stop for a few minutes to get out of the car and stretch or walk around.
Working the night shift as a nurse or caregiver can be tough but it’s not impossible. By following the tips above, you should be able to make it through the shift unscathed and make it more bearable so you can survive – and even thrive – on the night shift.
