How to Survive-and Thrive!-on Night Shift

A few days ago a new grad reached out to me with the question: "Do you have any tips on how to survive/thrive on night shift?" I sure do! I have worked over 2,300 hours of night shift, including time in home health and hospital nursing. There are things I love about night shift and things I...don't love. But, through those hours, I learned what worked for me. I hope these tips are helpful!

1. Recognize that night shift isn't for everyone.

Night shift is a great place for new grads to start out. The pace is typically slower than during the days (though night shift nurses work incredibly hard, and some nights will be c.r.a.z.y). However, you don't have as many discharges and admissions, and your patients do not have physical therapy, occupational therapy, multiple doctors rounding on them, etc. There is time for you to sit down, look through the patient's chart, ask questions, get feedback, and LEARN. Take advantage of that! Ask the other nurses questions, offer to help them when you can, and use those hours to your advantage to learn as much as you can.
Night shift can also be rough. Simply because we are not nocturnal. Working all night and sleeping during the day is not normal, and your body will not function at its prime. Realizing that as you go in will help you to work through the difficulties mentally, as you begin to work through them physically.
Some people love night shift. The pace, the autonomy, the camaraderie, the snacks 😋 But for others, the schedule is a struggle, and they feel permanently jet-lagged. Be willing to give it a chance, but don't be too hard on yourself if it doesn't work out for you!

2. Figure out a sleep schedule

The hardest part of night shift is figuring out a sleep pattern that works for you. I recommend trying a few different patterns, and deciding what you like best. Here are 2 samples that worked for me:

Work schedule: Monday night, Tuesday night, Wednesday night (Note: working 3 in a row is so much easier, but not always possible)

Sunday night I would stay up as late as possible (1 am or later), and then sleep for as long as my body would let me.
Monday afternoon, I would take a nap, so I was going into the work night already beginning to transition to a night shift schedule. Work Monday night.
Go to bed as soon as I get home Tuesday morning. Sleep all day. Work Tuesday night.
Go to bed as soon as I get home Wednesday morning. Sleep all day. Work Wednesday night.
On Thursday morning I would stay up for a little bit, take a good nap in the afternoon, and then go to bed Thursday night before midnight.
Friday morning I set my alarm and have the entire weekend through Sunday as a day shift schedule (3 days) before beginning the cycle again.

Work schedule: Monday night, Tuesday night, Thursday night

Sunday night I would stay up as late as possible (1 am or later), and then sleep for as long as my body would let me.
Monday afternoon, I would take a nap, so I was going into the work night already beginning to transition to a night shift schedule. Work Monday night.
Go to bed as soon as I get home Tuesday morning. Sleep all day. Work Tuesday night.
On Wednesday, I would stay up through the morning and nap in the afternoon.
Stay up as late as possible Wednesday night, and then sleep as late as possible through the day Thursday. Work Thursday night.
On Friday morning I would stay up for a little bit, take a good nap in the afternoon, and then go to bed Friday night before midnight.
Saturday morning I set my alarm and have the weekend through Sunday as day shift schedule (2 days) before beginning the cycle again.

3. Set up your room for day-sleeping

I found it very helpful to have room-darkening curtains in my room.
Make sure you communicate to your roommates or family how important it is that you sleep during the day. You are saving lives while they sleep at night!
A sound machine, fan, or air conditioner can be helpful to cover noise during the day.
If possible, sleep in a room that does not have windows that face the west. That afternoon sun will wake you up too early.
I also took melatonin to help me sleep during the day before going into work, and personally did not have any problem falling asleep without it at night.

4. Bring healthy snacks

Carrots, apples, nuts, and string cheese are great options.
Eat a filling dinner before going into work.
Take healthy snacks that you can grab easily and eat quickly.
Stay well hydrated throughout the shift.
Stop drinking coffee by 4 am, and stop drinking large quantities of water by 6 am.
I would usually eat some yogurt and granola when I got off before heading to bed.

5. Take an active break

If you are able to take a 15 or 30 minute break during your shift, stay active!
Walk around the unit, walk the stairs a few times, or, if your hospital has a walking track, get some laps in.

6. Get outside on your days off

One of the worst parts of working night shift is not seeing the sun for days.
So on your days off, get outside!
Take a walk in your neighborhood, have a picnic, go for a run. Soak up that Vitamin D! 😊