As a nurse you’re always taking care of others and you can easily forget to care for yourself. Nursing is not a 9-5 job because patient care is 24hours, 7 days a week.

Nursing in general is challenging, stressful and demanding. The duties and responsibilities of a nurse is no different during a day shift or a night shift, however the night shift does present unique challenges.

To work in a night shift, it requires a nurse to make significant adjustments to his or her daily routine and personal life. A well-planned schedule is required so that your body can adjust. A typical night shift is 12 hours long and can start anytime from 7pm to 11am the next day.  At the end of a night shift, nurses typically return home to sleep, rest and rejuvenate, however sleeping throughout the day can be difficult to achieve. Once awake, a night nurse often tends to their personal life, and then remains up until it’s time for their next shift. It could be tough to manage your night shift sleep at first, however, it is not impossible.

A night shift is considered less busy or less stressful because majority of patients are asleep. However, as well as continuous monitoring of patients throughout the night, there will be a host of tasks to complete, medication to administer, and patients to care for, so keeping your eye on the ball will be vital.

• You’ll have less interaction with patients and families which will help you get on with your job. You can focus more on paperwork and other duties which are equally important.
• Working nights means a better pay rate compared to day shifts. You can get anywhere from £3 to £5 per hour more and you’ll soon notice the difference in your pay packet.
• Night shifts come with more freedom and give you a chance to breathe. You’ll be able to stop to go to the bathroom, have a snack and respond to messages without being disturbed or rushed under your feet.

To help you prepare and survive your night shift, we have put together five top tips to help you stay cool, calm and collected, no matter how stressful the situation may be.

1. Sleep adequately & invest in items to help you sleep better

It’s important for nurses to make sleep a priority at home, a minimum of 8 hours is required to be able to function and give the body the rest it needs. Night shift nurses must teach their bodies how to properly fall asleep (and remain asleep) for long periods of time without any interruptions. Even on your days off you must stick to a regular sleep schedule. The body cannot adjust for a day here and there on a different schedule, and it adversely affects your sleep quality when you significantly change your sleep schedule on off days. If you are having trouble sleeping try these get-to-sleep-quick tricks:

• Make sure your room is dark and quiet by using black - out shades and blinds, turning off your phone, doorbell sounds, any alarms and making the room as sound-proof as possible. You can also use a sleep mask and earplugs to help block out light and sound.
• Try not to consume alcohol or caffeine within four hours of going to sleep, so you don't waste precious hours staring the ceiling instead of snoozing.
• Don’t go to sleep straight away after getting home. Relax for a bit first and go to bed when your body starts telling you it’s time for rest.

2. Eat healthy, prepare meals and snacks

What you eat before a night shift can have an adverse effect on energy, stamina, and performance levels. It is important to choose the items that provide energy but do not cause sleepiness or a ‘crash-and-burn’ effect later on in the shift.

Consume light and smaller snacks frequently throughout the day with raw salads, nuts, fruit, and vegetables. Choose well-balanced meals that include high-protein, complex carbohydrate, and low-fat foods. Meal preps save the day when it’s difficult to find time to cook homemade food every day.

Always have snacks with you whilst on a night shift. Not all hospitals a 24-hour cafeteria to grab food and drinks while you are working. It’s important to maintain energy during your entire shift, and snacks can be a lifesaver on a long night. Bring your favourite grab-and-go snacks, protein powder, or shake mixes that are easy to eat when needed.

Additional tips for making beneficial dietary choices while on the night shift include:

• Opt for gluten-free options where possible. This will help to improve digestion, aid a healthy bowel system and stop you from feeling sluggish or bloated.
• Spend time browsing the health snack aisles in supermarkets or your local health food store for healthy snacks that give you a little sugar boost such as dried fruits, granola bars, sweets and fruit juices. Avoid consuming large amounts of refined sugar (such as doughnuts, cookies, and cakes), which can deliver an instant boost of energy but can also lead to extreme mood swings and a crash later on in a shift.

3. Let your close family and friends know

Pre-warning your family, friends, neighbours or flatmates you’re on nights can make your life easier and prevent them from distracting you. They can be mindful or think twice before sending you a message or calling you.  

4. Stay hydrated with water

Simple yet very effective. Water is beneficial for your overall health and productivity. It regulates the flow of oxygen that reaches the brain and makes you more alert, focused and less tired.

As mentioned earlier, avoid huge amounts of caffeine and energy drinks as that can make you more dehydrated. If you do consume some, just balance it out with water.

5. Fit in some ‘me time’ and do your favourite things

Making sure you continue to do things you love and enjoy when you working nights is really important. It’s easy to get into a mundane routine of working, coming home, eating, sleeping, showering and then back to work. You almost become trapped in a vicious circle which can be hard to break.

From time to time, it’s worth getting up a little earlier or go to sleep a little later and do something that you enjoy and makes you feel better. It might just be meeting friends for dinner before you go to work or having a nice long bath, doing some gardening or reading. Whatever it is, you feel better for it because you're still going feel like you're living your life even though you're at work when everyone else is asleep.

In summary, there are many ways to make your night shifts as a nurse more tolerable. Sticking to a certain routine, having enough sleep, eating healthy and being hydrated are big factors to maintain a good lifestyle. It can be tough to reprogram your brain and body but it’s definitely not impossible!

Looking for a nursing job?

TLTP Medical are a framework nursing agency and are on many preferred supllier lists for NHS Trusts across the UK. Register here https://www.tltpmedical.co.uk/user/registration and we’ll help you find the right nursing role that give you a perfect work/life balance. If you prefer to have a chat with us, please call us on 020 8709 6553.