I recently read an article that stated, "In many hospitals and long-term care facilities, newly hired nurses are asked to work the night shift".  However, this has not been my experience with the hospitals I've worked at.  Night shift is for those who PREFER to work nights.  The night shift pays more money (in some places it is a lucrative job), is a bit more relaxed and at times is a better form of nursing.  Many nurses also love it  because it tends to be a bit quieter and less "political" because management usually works the day shift.

I prefer the night shift for all of the above reasons.  People always criticize the night shift worker, however my explanation is this:  would you rather have someone who ENJOYS working at night when you or a family member need help the most, or would you rather have someone who HATES being at work for that reason?  Enough said.  It is NOT for everyone.  

Night shift does require preparation, and continued forward momentum

The night shift is, however, challenging for most nurses, CNA's and any other medical/non-medical employee.  For example, we might spend a good bit of our time off recovering from the time on.  For this and other reasons it requires some preparation.  There are many ways you can work the night shift AND stay healthy!  

While you might not get all of them right away, just remember to keep working at it, for every step you take leads you to happier, healthier nursing as well as setting an example for those we teach every shift.

Here are some of those steps:

1. Cluster your nights together.

It's helpful to cluster your shifts together and stick to a night shift sleep schedule even on your days off.  That way your body can get used to just one schedule and is not constantly having to adapt.  

This may not work for everyone though.  If you want to return to a more normal schedule after your last night shift of the week, try going to sleep in the morning, but get up in the early afternoon and stay active until a more normal bedtime. Take naps during the day if needed.  Then on the last free evening, stay up as late as possible, sleep in, and if necessary take a long nap before your shift begins (naps aren't for me).

2. Stick to a routine.

Consider using a calendar, white board or day planner to create a schedule for the other aspects of your daily life.  This way you can map out the best times for self care activities, appointments, even cooking and cleaning.  (if you can get someone to do that for you, great!)

3. Get everyone in the household on board.

This doesn't mean that they have to have the same schedule.  It means they support your schedule.  Post your work and sleep schedule so family members/roommates can see when you'll be working, asleep and awake (if that's possible - my awake schedule is this: if I am not asleep I am awake).  Try to find time each day to share a meal with them so you can stay connected ecen during the nights you work.

4.  Practice good sleep hygiene (no, I'm not talking about a bath).

Sleep hygiene is keeping a regular sleep schedule and creating an environment that is conducive to restful sleep.  It can help alleviate or avoid "shift work sleep disorder" a common circadian rhythm problem that can cause insomnia and excessive sleepiness, as well as many chronic health conditions if continued long term.  

Exposure to light disrupts sleep so you want to avoid as much light as possible when you're trying to sleep during the day.  Blackout curtains, white noise (machine, app or fan), and avoiding the use of electronics (cell phone, laptop, television) before bed can all help you ensure you get quality sleep.  

If your sleeping environment isn't ideal (room too close to household traffic, outside noise, light, etc), you may want to consider sleeping in a different part of the house.  Consider also using a wake up light, that gradually increases the light in the room before the alarm goes off.

5.  Make sleep your priority.

It actually goes without saying, except that it is extremely important.  You need to prioritize sleep so you can keep your body healthy and your mind sharp when you are treating patients.  

Although tempting to stay up and join friends for lunch, shopping, or even doing yard work, it is important to know that straying away from your sleep schedule can impact your health.  Chronic loss/lack of sleep has serious implications for health, productivity and safety.

Taking well timed naps during a shift can help night shift workers increase alertness and reduce the risk of making errors.  One study recommended that nurses and other health care workers working between midnight and 6 am take a 20-30 minute nap in a private, dark, quiet and cool room.  Some employers have a policy and area in place.  If yours doesn't, consider suggesting one!

6. Limit caffeine intake.

I'm sure you were waiting for this one.  And it's difficult to do, but once you eliminate it and replace the caffeinated beverages with water, you will feel a difference.  Most of us do rely on that awful word to wake us up and help us stay productive.  It has been known to improve memory, mood and physical performance, and while it's fine to consume it, it's important to stop before you become jittery, strung out, and about to go to bed.  

While your drink of choice is coffee, soda, black tea or even energy drinks that are high in sugar and caffeine, and while they give you a temporary energy boost, consider avoiding them.

Studies show negative health effects, including elevated stress levels, higher blood pressure, an increased risk of obesity and poor quality sleep.

7. Eat healthy.

Night shift work has been linked to an increased risk of metabolic problems.  For that reasons, it is important to eat healthy.  By preparing your meals and snacks ahead of time, you'll have more control over what you eat - and save money and time as well!  Make sure to include protein (this gives your brain an energy boost, too!) along with greens or other vegetables.  Include healthier snacks like whole fruit, trail mix, or high energy protein bars.  And it's a good idea to eat smaller, more frequent meals to keep your energy steady throughout your shift.  You may also want to supplement with Vitamin D, as reduced exposure to the sun can lead to a deficiency (ask your doctor about the dose).

8. Stay hydrated.

(all this is easier said than done!) Along with healthier eating, staying hydrated will help you stay energized and alert.  While at work ( or any time actually) avoid sugary sodas and fruit juices, which tend to make your blood pressure spike and then crash.  Drinking enough water helps regulate body temperature, prevent infection and deliver healthy nutrients to your cells, as well as keep your organs functioning properly.  There are so many recommendations about the amount of water that is necessary, depending on the type of activity you're performing and whether or not you already have health issues that restrict your intake, so be sure to check with your health care specialist.

9. Exercise.

(ugh, here we go again!)

Since research has shown that working the night shift may increase your risk of heart disease and other chronic conditions, it's important to develop a consistent exercise routine.  A well-rounded exercise program includes cardio, strength training, and flexibility training and can help reduce the risk of developing heart disease, maintain a healthy weight, and improve your mood and cognitive functioning.  However, exercise too close to bedtime may make it difficult for some people to fall asleep.  Consider working out before your shift, and then perhaps a lighter form of exercise such as yoga and meditation after.

10.  Limit stress.

Since we know working the night shift can have an adverse psychological impact on nurses and other health care providers, its important to actively focus on our mental health.  Have you ever considered how adopting self-care activities such as meditating or journaling will allow you time to self reflect with yourself, and help you better understand how you're feeling.  They also help you recharge your mind my focusing your thoughts on something creative.  Keeping a gratitude journal also helps you to think more positively, and engaging in activities that make you laugh can help you relieve stress also.

11.  Get in the right mindset.

Upon wakening (even if it's in the evening), it's good to have a nourishing routine that gets you into a postive frame of mind.  Personally, I listen to loud music while in the shower.  Something upbeat and motivational.  This can also include meditation, writing in a dream journal, working out or what ever helps you feel centered and ready to take on your shift and meet the challenging situtions head on and with grace. and enjoy the human connections you make throughout your shift.

And finally, and most important,

12.  Reach out.

Even if you follow all of the above steps, adjusting to or staying strong during a night shift can be challenging.  Find a mentor, a life coach, co-worker or friend who can offer advice or simply listen to your concerns.  It's an invaluable gift.  It might help you develop your own philosophy of nursing, and be the friend, co-worker, mentor or coach for others, too.  However, if you need advice on managing any persistent psychological or physical symptoms, it is important and completely normal to seek out professional help.  Most hospitals and healthcare facilites offer a free benefit called the Employee Assistance Program that is completely confidential and completely free.  It too is an invaluable gift.