Tools for Surviving Night Shift

Most nurses are creatures of habit. We develop routines before going to work, have routines while at work, and have routines when we get home. How many can relate to this?? This week was my first week back on the job. I’m a night shift nurse by heart.  I like the pace, people, and pay.

I reluctantly started night shift on my first travel assignment in 2006. It was not by choice, but after a week of nausea and confusion, I was hooked! There isn’t the constant buzz and whir that one experiences on day shift in a hospital. Nights are great for those of us who become easily distracted, as long as you can stay awake.

Working nights is no joke when it comes to the effects it has on the body.  More and more research is finding a connection between shift work and increased likelihood of cardiovascular disease, depression, obesity, and insomnia.  That’s why it’s so important to try to make sleeping well, eating well, and exercising a part of life.  Don’t get me wrong, I eat chips and drink soda sometimes, but it’s all about balance.  I try (keyword try) to limit the junk to one day a week.

I thought I’d share some of my routines for surviving night shift. It’s a process that is years in the making, thus time tested.

Stay hydrated

I usually have one or two cups of tea before work.  It gives a little pick me up and has the added advantage of antioxidants.  I might have a cup of tea on my first break at work too as well, but I have a rule of no caffeine too late for fear of interfering with my sleep.  I also pre hydrate with water before work in case it’s so crazy busy I don’t have time initially to drink.   Every chance I get, I drink a glass of water.

image

Sleep

It’s so essential to sleep and sleep well. Whatever it takes. I know that my bedroom has to be as dark as possible and cool. If the temperature is off even by a degree or two I can sense it. I use an eye pillow filled with flax seed and lavender (highly recommend). Eye pillows block all light, can relieve headaches and eye tension, and allow for a deep state of relaxation. The weight of the flax seed in the eye pillow is said to add needed acupressure points around the eyes. The added benefit of lavender has a further calming effect.

image
My homemade lavender eye pillow with flax seed. Highly recommend!!

Eat

I eat healthiest actually on the nights I work. I know my body needs the best fuel possible to stay alert. I eat dinner at home before going in. Baked salmon with a garlic yogurt sauce is my favorite. Both are high in protein and hold me almost the entire night. I bring fruit, nuts, and sometimes yogurt as well to snack on all night. The nuts and yogurt give the energy I need and hold me for a while, plus it is easy to eat quickly if needed.

image
My favorite dish!!! Organic Norwegian Salmon with Couscous and a garlic yogurt sauce. Yum!!!

Exercise

I practice yoga nearly every day, sometimes it is only fifteen minutes with my legs up the wall with my eye pillow and deep breaths, sometimes it is a full invigorating practice that challenges my strength and endurance. It depends on how I am feeling that particular day.

image
Viparita Karani, my favorite yoga pose. Perfect for stress relief, headache relief, and to ease into sleep. Should be a daily routine in the life of a nurse. Contraindicated for those with high blood pressure, glaucoma, or severe neck/back injury. Use your own discretion. Try for 5-15 minutes and let me know what you think!!

Stay busy

As we all know, this is usually not a problem. We are often faced with an admission or a decline in our patient’s status when we are most tired (right around 5 am). I usually have a routine of cleaning everything around my patient early in the shift. As I get more tired, if I have nothing patient related to do, I clean and stock.

What are your routines???  Would love to hear!!

Advertisements

2 Replies to “Tools for Surviving Night Shift”

  1. I would love to try this yoga pose myself, looks easy and relaxing. I hate myself for not being disciplined enough to do regular yoga. On this current travel assignment, we try to balance it out though by hiking or running. As for night shift routines, we always have dinner at 430pm before going to work. I am not a big “lunch” person so like you, I bring some snacks/finger food to just munch on, most especially handy when you are crazy busy and trying to catch up on your charting. I don’t drink coffee so I just drink water instead to keep me awake (if I am sleepy at all).

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s