Everyone knows that feeling of dread when you have an upcoming dental appointment. For most nurses, that is how they feel when they have a scheduled night shift. You try your best to avoid it, but ultimately have to do it. While there are some nurses out there that might not mind working the night shift, for the most part, most nurses dread it. It interrupts your sleeping patterns, forcing you to sleep during the day, and inevitably not seeing your family at all. 

Adjusting Your Sleeping Pattern

When you begin working night shifts, your body will experience a bit of a shock. Other than staying up until 2:00 am in nursing school studying, generally speaking, you have had a fairly consistent sleeping pattern throughout your life. As in you were up during the day and sleeping during the night. With a night shift, you not only have to be awake at unimaginable hours but productive and reliable. In the beginning, this is certainly a challenge. It takes about two weeks for the average person to form a new habit. So, it will take time to become adjusted to this new working schedule. 

Sleeping During The Day

Since you will be sleeping while the majority of society is going on with their day, you need to invest in some curtains and earplugs. The sun is at its highest point in the sky around 2:00 pm, making it more difficult to achieve quality sleep. There are curtains specifically made for blocking out light, you do not want to skimp here. Unless you have a dark room, your brain will have a hard time believing it is nighttime and therefore resting. Also, having earplugs helps if you live with someone on an opposite schedule. This way you are not kept awake by them milling around the house. 

• Eat and drink before bed – to avoid being woken up in the middle of sleep for either. 
• Avoid caffeine or alcohol – having caffeine or alcohol before bed guarantees poor sleep. 
• Have a dark and quiet room – have light-blocking curtains and all sounds turned off. 
• Use earplugs – even though they can be annoying to use, they work incredibly well. 

Eat Healthily

If you are struggling energy-wise, you should not be eating mostly carbs or sugary foods. Many granola bars seem healthy but are loaded with sugar. This will make you feel more exhausted. What is also known as the dreaded “carb coma”. Instead, make sure to bring healthy food and meal options that actually give you energy. You could also consider buying pre-made healthy meals to bring with you. The night shift is usually slower and quieter than the day shift, but even then you may not have time for a meal. If that is the case, then bring some of these healthy snacks: 

• Bananas
• Edamame
• Yogurt
• Almonds
• Oranges

Don’t Overdue The Caffeine

Everyone knows how much caffeine improves their day, and how much caffeine makes them feel worse. If you know that having that third cup of coffee with make you feel worse, don’t have it. Caffeine makes you feel awake and happy at the moment and for about an hour afterward. But it inevitably wears off, and you can feel worse than before. For most people, it is recommended not to have more than two cups of coffee a day. The same goes for tea which can be loaded with caffeine. I know that nurses work harder and faster than most typical jobs, but they still need to keep in mind what is good for their bodies. Also, don’t forget to stay hydrated with water, albeit, coffee is often more satisfying. 

Spend Time With Co-workers

To increase your mood and your energy start a conversation with a co-worker when you have the time. This will make you happier and more productive at work. Not to mention, keep you awake if your night shift is slower than expected or your just tired. While you won’t be friends with everyone you work with, it is nice to have someone to make conversation with during a long shift. Simply walking to the cafeteria to get a snack together can lower stress for both of you. Also, you can relate to someone who works in the same profession as you, and even find out solutions to your workplace dilemmas. 

Schedule Time With Family

By having a schedule so different from most, seeing your family and loved ones will be a challenge. Because of this, you may feel sadness or that you are missing out. While most children understand that Mom and Dad have to work, they still feel the absence of their parent/parents being gone. To avoid feeling like you are missing out on family time, or even time with your spouse, schedule time. It may sound silly, but it will give you something to look forward to after a long shift. Feeling more connected to your family will help you feel more at peace and relaxed when at work. 

Working the night shift will still be a grueling process even with these tips, but hopefully, they can ease some of the stresses and effects it can have on you. Ultimately, you have to listen to your body and if you can’t handle what you are doing, or come home miserable all the time, you may need to make a change.