Surviving in Night Shift: 10 Tips for Nurses to Stay Healthy

Being a nurse has its perks; it gives you a unique sort of satisfaction. For starters, you’re able to save lives. And, of course, you contribute towards improving patient health. But unfortunately, the unusual hours, especially for night shift nurses, are by no means an easy task. In fact, working long hours can lead to serious health issues—both physical and mental. The numbers say it all. According to a study by the National Institute of Health (NIH), about 65.6% of nurses reported experiencing high levels of job burnout. But do not fret if you are in the same boat. There are some ways to keep yourself healthy inside and out. In this article, we will look at top tips for nurses to stay healthy.

1. Get Good Sleep

Adequate rest is often a distant dream for most night shift nurses. After all, it’s challenging to sleep during the day. So, what can be done? Aim to catch up on lost sleep hours whenever possible and prioritize getting enough rest during daylight hours. Ensure that the room you’re spending most of your time in is where you feel peaceful and relaxed. Here are some tips for creating the ideal sleeping environment:

• Minimal light

Being overexposed to light can prevent you from sleeping or make it harder to adjust your circadian rhythm. That’s why it’s helpful to use blackout curtains or an eye mask to block the light if that’s something you’re struggling with to sleep.

• Minimal Noise

Your bedroom should be ideal to get a good rest, without any noise. Ear plugs can help isolate yourself properly from loud distractions.

• Minimal Screentime

Disconnect devices an hour before bed to ensure your eyes are well-rested so you can sleep right away.

2. Advance Your Education Online

As an RN you probably want to take your education to the next level to excel in the field and be able to serve your patients to the best of your ability. Consider pursuing an RN to BSN online program since it will not just enhance your qualifications and expand your career options, but it’ll also save you time and effort that is usually needed for in-person classes. If you take your BSN online, you will have more flexibility and can schedule your days around your routine. Working in nursing positions may require staff from late nights to early mornings, so studying and completing your degree at your own pace through the online program is the perfect solution to cover both work and family time as well as providing the much-needed financial support.

3. Get Regular Exercise

Exercise is a stress reliever and can give you an energy boost regardless of what form of exercise you choose. Being active for at least 30 minutes can do the job for you. Exercise is often thought of as formal ‘working out’ but it doesn’t have to be that. Healthy habits can be anything from walking, dancing, yoga, running, or whatever else you enjoy.

Research shows that chronic low back pain – or CLBP – is a growing concern amongst nurses, affecting almost 50-80% of professionals of this field. That is an alarming statistic. Regular yoga can greatly reduce the risks associated with CLBP.

4. Healthy Diet

Eating a good diet, especially focusing on vegetables, fruits, and whole grains, can help you maintain your energy. You might often have heard that breakfast is the most important meal of the day, and this statement is 100% true. Adults who consume breakfast tend to have more energy and higher brain function and can obtain more essential vitamins and minerals while preventing the crashes associated with sugary snacks.

A good way to stay healthy and prevent weight gain is to grocery shop and prepare meals in advance. It’s this way that’s less likely to trigger you to reach for quick, unhealthy snacks and junk foods.

5. Practice Self-Care

Need to feel better after coming home from a long and exhausting day? Make some time for self-care. Begin by lighting some candles and running yourself a hot bath. Even doing just this is enough sometimes to get the stress out of your tired body! Then dab some aromatherapy oils – it can be really soothing. There’s no harm in it if you’re feeling a little indulgent. Treat yourself to a little skincare routine. How so? Well, maybe put on a cooling face mask, soak your tired feet in warm water or just get a simple neck massage. These little self-care rituals don’t only help you get yourself off and unwind; they help you to recharge both mentally and physically.

6. Maintain a work-life balance

Do you spend enough quality time with your family? Do you keep work and personal life separate? If the answer to both of these questions is no then you need to do something about it. Work actively towards balancing your family and work life. Don’t miss out on any chance to spend quality time together. Schedule game nights. Go for a long drive. If your busy schedule doesn’t allow any of this then just get on a call with your loved ones whenever you get the chance. Lastly, try not to bring your work home – which also includes not talking about it at home.

7. Prioritize Your Mental Health

Mental health plays a huge part in the general health of an individual. As a result, it is important to take care of mental and emotional health. Take a walk, breathe deeply, perform ten minutes of meditation, or find a quiet spot to take a break every day.

It’s okay to set boundaries around work or other activities when your health is at stake, and it’s manageable to keep a balanced workload. Be kind to yourself. If you face challenges, keep going. Not everything is solvable or conquerable. Cut yourself some slack.

8. Find Supportive People

When you spend long hours at night working, you might feel isolated. Why? Because these shifts usually don’t align with your family and friends’ schedules. So look for a strong support system – even if it is outside the family or usual circle of friends. Talk to your fellow nurses and staff and accept their help when you need it – similarly, offer your support when they need it the most.

But if you’re still feeling lonely or depressed, don’t be scared to get some sort of support or help from a counselor or therapist. Yes, nursing can be very rewarding. It gives you a feeling of fulfilment you might not find in corporate jobs. But it is not wise to ignore the difficult aspects of this field. It wouldn’t help address the issues nurses face on a daily basis. Working the night shift has its own challenges that could easily lead to quick deterioration – both in physical and mental health. Such work situations demand a practice of realistic approaches. These ten practical strategies can go a long way for improving your well-being. Remember: Taking good care of yourself leads directly to good patient care and a better work environment.