Tips for Nurses Working the Night Shift
Newly graduated nurses are often assigned what some might consider the less than desirable shift known as the night shift. For nurses who do not work in Labor and Delivery, where babies make their own schedules, or in the ER where everything from a sore throat to a heart attack is treated in fast order, the night shift can be a quiet and sometimes very long shift to cope with.
To be a successful night shift nurse, there are a few things that should be thought about when preparing to work overnight. Working the night shift requires more than just a great attitude - granted, that does play a role in being able to stay awake, especially in the wee hours of the morning. Since working night shifts requires going against the body’s natural clock and becoming the ultimate night owl, night shift nurses can make a few lifestyle changes so that the transformation is a little easier.
Mother nature provides all living beings with a circadian clock. The tiny 24-hour clock lives in the brain and naturally senses when it’s time to sleep and when it’s time to be awake. For humans, this is done by following the natural progression of the day and by the cues set out by the setting of the sun and rising of the moon. Every human and animal clock is set slightly different throughout a 24-hour period, and that’s why there are some morning people and some night people, and why there are critters that prefer to scurry around at night and some who settle in at dusk.
Night shift nurses have to train their bodies to go against the natural rhythm of the circadian clock. For some, especially those who prefer to use the phrase “early to bed, early to rise,” going against their nature can be a little trickier. If new night shift nurses make a few changes and keep a few tricks up their sleeves, working overnight will be much easier to bear.
Talk to the night shift veterans
Take the time to talk to the night shift veterans in the hospital; they typically have an arsenal of tools that they use to get through working night shifts all while maintaining connections to the daytime world. This is especially true for nurses who have families or other commitments and need to be able to participate in the occasional daytime activity like a school recital.
Track habits and sleep patterns
Being labelled a night owl or morning person is done for a reason. Some people just naturally have an easier time staying awake late into the night, while others start thinking of their pajamas and bed at 7:00 p.m. With a little a bit of work and some strategic activities, one can shift their behavior and habits, making them more suitable to working the night shift. Being aware of one’s natural sleep cycles is the first step. Nurses should start keeping a sleep journal and track what time that they start to feel like it’s bedtime, as well as how much sleep they need to properly function. They should also track some of the things they do to tell their bodies that sleep is not too far away. This will help change their behavior when getting ready to work a night shift. For example, if someone’s bedtime routine consists of sipping on herbal tea after a hot shower, then those activities should be avoided when scheduled to work the night shift.
Give the body time to adjust
It’s not going to happen overnight, pun totally intended. Just like starting a new exercise regime and suddenly being aware of every muscle in the body, starting on the night shift takes some getting used to. The first few shifts might result in sleepiness and zombie-like walks home after 12 hours. Be patient, the body will adjust. If, after a few weeks, the crushing fatigue that comes with sleep deprivation doesn’t subside, or symptoms such as weight gain or moodiness begin to take their toll, then it’s time to talk to management. Most hospitals have wellness services in place to assist those who are transitioning to working the night shift.
Don’t be tempted by caffeine
It’s common to try and consume all the caffeine possible to get a boost when working the night shift. While, an energy boost might indeed happen, it will likely only be temporary and then, the big caffeine crash will hit like a brick wall. For nurses who have patients relying on them, crashing while on shift is not a good thing. Coffee, like many things is ok in moderation so it’s fine to enjoy a cup, or two, maybe even three, while on shift, but when reaching for that “just one more” cup of coffee be aware of the amount of caffeine that has already been had. Try not to make coffee runs within four hours of your intended bedtime. It’s important to stay awake while on shift but it’s just as important to be able to fall asleep when the shift is over.
Since coffee is a diuretic, remember to keep hydrated. Being dehydrated can lead to fatigue - definitely not something that a night shift nurse wants. For every cup of coffee consumed, it's recommended to drink two glasses of water. Keeping a reusable water bottle on hand while at work makes it easy to sip on water throughout the shift.
Keep the body fueled
Bodies will naturally fight fatigue by craving foods that provide energy (just think carbs). To avoid mid-shift slumps or to keep nausea at bay, something that can happen when the body is adjusting to a new schedule, try to eat regularly. When waking up from daytime sleep before the night shift, it's important to have a well-balanced and filling meal. Keep healthy snacks on hand that include proteins such as hard boiled eggs, fruit with nuts,cheese, yogurt, veggies and hummus. Even though it’s not always easy, try to avoid overindulging on pastries, chips and other junk food that might be lurking in the nurses’ lounge. While delicious, these foods can lead to a sugar crash rather than rush. Similar to caffeine crashes, it is something that should not happen while caring for patients.
Don’t forget to sleep!
A requirement of working the night shift is to stay awake, but to do that sleep has to happen at some point. It may be tempting to forgo sleep the day before starting the night shift in an attempt to change the body’s clock, but that tactic will only lead to sleep deprivation and a significantly higher risk of making a mistake. To stay healthy, it’s recommended to get at least 7 to 8 hours of sleep in a 24-hour period. Instead of getting caught-up in the daytime hustle and bustle that greets the night shift workers as they leave work, the best thing to do is to go home, close the light and sound blocking curtains and sleep.
Get moving
One of the best ways to stay awake while on night shift is to move. The pace is much slower during the overnight hours, making it an ideal time to get caught-up on paperwork. Nurses can easily find themselves sitting for long periods of time, perhaps reaching into the bowl of candy a few too many times. Try to move at least once an hour, don’t wait for a patient to ring for the nurse to take stroll down the hall. Use the stairs when bringing samples or supplies to other floors. Challenge fellow nurses to competition and see who can take the most steps during the shift. Exercise will make it easier to fight off fatigue and maybe even the extra pounds that can easily show-up on the night shift nurses scale.
Focus what’s happening not on the time
As a nurse working in the twilight hours, a good way to beat fatigue is to focus on the patients, what is being done and the impact it has on their patient’s lives. Nurses on any shift make connections with their patients, but night shift nurses sometimes have the luxury of really getting to know them. For the parents who are with their sick child or the partner who is holding vigil next to their loved one, a quick chat with their nurse about who they are and not their illness or condition can give them a boost. The night shift is the perfect time for nurses to really reflect on what they do and why they do it.
Working the night shift is tough, but it can be one of the most rewarding shifts to be on. As long as nurses take the time to prepare themselves to work through the overnight, the less than desirable shift can quickly become a nursing favorite.
