Navigating Night Shifts: Tips for Nurses to Thrive in the Dark

Most people work from 9:00 AM – 5:00 PM, go home, eat dinner and then head off to bed. However, there are thousands of nurses across the country who will work a night shift from 7:00 PM – 7:00 AM.

One of the most challenging aspects of surviving the night shift is managing sleep. When adjusting to working through the night, you can suffer from what feels like a perpetual state of jet lag. Though it may seem like a daunting task to transform your sleep schedule, it does not need to be.

Before your first night shift, make sure you have the right tips and tricks to not only breeze through your shift but also feel great the next day, both mentally and physically.

Exercise

During your shift, you may be on your feet for most of the night, but occasionally you might have some quiet time in the wee hours of the morning. In these lulls, you could begin drifting off to sleep.  

To combat fatigue, take short breaks for light exercises like stretching or quick walks. These activities boost circulation, energy, and mood, enhancing resilience and preventing stiffness, making them essential for your night-shift strategy.

Sleep

If you find napping more energizing than exercising, consider a quick nap during your break. In some facilities, some nurses are allowed to sleep during certain parts of their shifts. If this is allowed, taking a few 10–20-minute power naps can help maintain your energy levels throughout the night.

As a reminder, be sure to check your institution's policy on napping during night shifts, as some hospitals provide designated nap spaces while others may prohibit sleeping on the job.

Hydrate

Did you know that just 2% dehydration can impair attention, memory and psychomotor skills?

You should drink water regularly throughout your entire shift. The best way to stay hydrated is to bring your own large water bottle with you. Keep it by your station and take sips occasionally to maintain a steady level of hydration throughout your shift.

While it may seem counterintuitive, you will want to steer away from caffeinated beverages like coffee, tea, and energy drinks late in the night. While a single caffeinated beverage at the beginning of your shift can help with your initial sleepiness, it can disrupt your established sleep pattern and lead to heightened feelings of anxiety. Studies also show that it can take 2 to 10 hours for caffeine’s effects to wear off. As a result, managing your caffeine intake is imperative to maintain a healthy sleep schedule.

Eat Well

When you work the night shift and your circadian rhythms have not adjusted to being active at night, your digestive tract can be impacted. It’s not feasible or healthy to not eat during your shift, but to avoid gastrointestinal issues you should watch what you eat and when you eat.

During your shift, eat nutrient-rich foods such as vegetables, fruits, yogurt, nuts, protein, whole grains, and green tea. Avoid sugary and high-carbohydrate food since these can increase sleepiness and can cause a false surge of energy that will lead to a crash.

What To Do When You Get Home

It may seem like common sense, but make sure you get sleep! During sleep, your heart rate slows, hormone levels change, and your brain activates memory consolidation and detoxification.

At the end of your shift, you may be confronted with the urge to go to bed immediately or join others as they start their day. The most beneficial route is somewhere in the middle. You need some time to unwind and prepare your mind and body for sleep. You can make yourself some soothing tea, eat a banana and/or do some practiced meditation before you go to bed.

As you go to sleep as the rest of the world is just starting their day, try to trick your mind into thinking it is bedtime.

• Block out all outside noise by wearing earplugs or investing in a white noise machine. All your devices should be turned off or silenced so it doesn’t interrupt your sleep. You can also politely remind your friends and family that you would like some quiet time and would not like to be woken up.
• If you don’t have blackout curtains you can wear a sleep mask to mimic the dark.
• Keep your bedroom dark and cool. The ideal temperature for sleeping is between 60 to 68 degrees Fahrenheit.

As with regular sleep schedules, you want to still try getting at least 7 hours of sleep every day.

The Centers for Disease Control and Prevention (CDC) suggests that consistency is the best to get adjusted to your night shift. To keep your momentum on your days off, go to bed at 3:00 or 4:00 AM and wake at noon or 1:00 PM. If you alternate between day shift and night shift you may want to anchor your sleep schedule within the same 4 to 5-hour period to make the transition every day. For example, if you work the night shift and want to be awake in the daytime during your days off, make your anchor 9:00 AM to 1:00 PM. This means you will sleep from 9:00 AM to 5:00 PM on days you work and from 5:00 AM to 1:00 PM on your days off. This approach eases transitions between days on and off.

Be a Star of the Night Shift

Working the night shift as a nurse comes with unique challenges, but with the right strategies and support, it can be incredibly rewarding. By prioritizing self-care, maintaining a healthy sleep routine, and staying engaged in patient care, nurses can not only thrive but excel during the night shift, delivering exceptional care. Whether you're a night owl or a dayshift enthusiast, it's your abilities and skills that make you a standout nurse.