Working the night shift takes a toll on a nurse’s overall well-being — physical, mental, and emotional. The disruption of your natural sleep cycle requires intentional self-care practices to maintain your health, energy, and job performance.
Let’s look at the importance of self care for nurses, specifically those working the night shift. Discover some strategies that can help these nursing staff thrive.
Working the night shift can take a toll on nurses
Before delving into different types of self-care strategies, it’s helpful to understand how night shifts affect nurses’ health. There’s no getting around it — night shift work can result in poorer physical and mental health for nurses.
Night shift work is linked to a higher risk of obesity, diabetes, cardiovascular disease, and gastrointestinal issues. Nurses working the night shift are more prone to irregular eating habits and reliance on caffeine to stay awake, which can exacerbate health risks.
The human body is naturally programmed to be awake during the day and to sleep at night. Working at night disrupts this circadian rhythm, and can lead to sleep disruption and other medical problems.
The night shift also brings increased risk for mental and emotional strain. Working nights can contribute to feelings of isolation, stress, and burnout. As any night shift nurse knows, it makes balancing work with personal life more difficult.
For all of these reasons, self care for nurses is an absolute necessity. And for nurses on night shift using certain self-care strategies can improve sleep, nutrition, physical health, and mental well-being.
Self care for nurses means sleep quality
Self care for nurses starts with good sleep. After working a night shift, sleep is the number one priority. When chronic sleep deprivation happens, it can cause impairments to your cognitive function, decision-making abilities, and reaction times.
As a night shift nurse, you may struggle with insomnia, fragmented sleep, and difficulty falling asleep during the day. In one study, the night shift was linked to many different sleep problems (poor sleep quality, sleep disorders, shortened sleep duration, and sleep deprivation, for instance).
Sleep issues caused by working the night shift can negatively impact your job performance. Over time, lack of sleep can lead to chronic fatigue, reduced alertness, and increased errors on the job.
To counter all of these potential adverse effects, night shift nurses can use these approaches to improve sleep quality:
- Create an appropriate environment for daytime rest. Make your bedroom as dark and quiet as you can. Use items like blackout curtains or an eye mask to block out daylight. Consider earplugs or a sound machine to drown out noise. Keep the room cool, since a lower temperature can promote better sleep.
- Establish a sleep schedule. To create a consistent schedule for sleeping, aim to go to bed and wake up at the same time every day, even on your days off. That helps to regulate your body, helping you fall asleep and wake up more easily.
- Develop a routine before going to sleep. This tells your body that it’s time to wind down. Incorporate relaxing activities (such as reading or taking a warm bath).
- Limit caffeine and alcohol. Caffeine can keep you alert during the night shift, but it can also keep you from getting quality sleep. Drinking alcohol after a night shift can disrupt your sleep cycle, preventing restorative sleep.
- Take naps in moderation. Some night shift nurses find that short naps (20 to 30 minutes) before a shift help them recharge, without interfering with sleep later. Napping during your break, if possible, can also boost alertness for some nurses.
- Plan for transition between night and day sleep schedules. Night shift nurses transitioning between night and day sleep schedules should do so gradually, shifting sleep and wake times by small increments. Over several days, align with a more typical daytime routine.
Plan meals with energy in mind
What you eat factors in how you feel and perform during night shifts. A well-balanced diet keeps you energized, prevents weight gain, and supports overall self care for nurses. These dietary strategies will help you thrive in your night shift role:
- Eat balanced meals. Choose nutrient-dense foods that give you the energy you need throughout your shift. Include a mix of complex carbohydrates, lean proteins, and healthy fats in your meals. Make a point of consuming whole grains, vegetables, fruits, nuts, seeds, and lean meats.
- Prepare meals and snacks ahead of time. During the night shift, it’s easy to develop a bad habit of relying on vending machines or fast food. Instead, pack healthy food that won’t leave you feeling sluggish.
- Drink water. Dehydration can lead to fatigue and poor concentration. So make sure you stay hydrated throughout your shift. Avoid sugary drinks and excessive caffeine intake, which can lead to energy crashes.
- Avoid heavy meals before sleeping. Eating a large meal makes it difficult to fall asleep. Instead, have a light snack if you’re hungry (such as yogurt with fruit, oatmeal, or a banana with almond butter).
Find ways to be physically active
Regular physical activity can be beneficial for all nurses — to maintain energy levels, reduce stress, and improve sleep quality. However, fitting exercise into a night shift schedule isn’t always easy. Here’s how to make it work:
- Incorporate short workouts. Focus on short, high-intensity workouts that you can do at home or in a nearby gym. Even 15 minutes of exercise can boost your mood and energy.
- Use break time to get some exercise. Take a brisk walk around the hospital, or do some stretches.
- Exercise before or after work. Find the time that works best for you—either before your shift to energize, or after your shift to unwind. Choose activities you enjoy, such as walking or cycling.
- Practice relaxation exercises. Incorporate yoga, tai chi, mindfulness, or meditation into your routine, to promote mental clarity and stress reduction.
Pay attention to your mental well-being
To improve mental wellness, night shift nurses can add these practices to their daily routines:
- Practice mindfulness. Set aside time each day (even a few minutes) for meditation or deep breathing exercises. It will help you stay grounded and manage stress.
- Stay connected. Working nights can be isolating, so make the extra effort to keep in touch with friends, family members, and colleagues. Social interactions can help combat loneliness and provide emotional support.
- Get professional help if necessary. If you struggle with stress, burnout, anxiety, or depression, don’t delay seeking support from a mental health professional. Many healthcare organizations offer counseling through employee assistance programs.
- Set boundaries. All nurses struggle to establish clear boundaries between their work and personal lives. For night shift nurses, the need to do so is even more pronounced. When you’re off the clock, do what brings you joy and relaxation.
- Optimize your work environment. Simple changes in your work area are essential self care for nurses who are working nights. Bright, well-lit environments can help you stay alert. If your work area is dimly lit, consider using a light therapy box to simulate daylight and boost energy.
- Invest in high-quality nursing shoes. Standing for long periods can lead to discomfort and fatigue. Supportive footwear can reduce strain on your feet and lower back.
- Prioritize work-life balance. Let your family and friends know your schedule. Plan activities that fit around your work hours. Maybe you can meet friends at the gym after your night shift, and before their workday begins.
- Set realistic expectations. Working nights makes it more difficult to accomplish errands or other tasks. Prioritize rest and self-care over trying to fit everything into one day.
Thriving as a night shift nurse
Self care for nurses who work nights is crucial to maintain good health and productivity. The good news is that it’s possible to mitigate risks with consistent, positive changes in your lifestyle. By making some simple changes to your routine, you can navigate the demands of night shifts with confidence and resilience.
Whether you're actively seeking a new role or assessing your next steps, explore Nurse.com's talent marketplace to help match your experience and skills to the best-fitting role.
