5 Essential Habits to Make Night Shifts Easier and Keep You Energized

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The night shift

Night shifts can be particularly demanding for nurses, often taking a toll on both physical health and job performance. The impact of these long hours is well-documented, with fatigue and stress being common challenges faced by those working through the night. However, by adopting a few simple habits, you can significantly reduce these effects and maintain your energy and focus throughout your shift. Whether you’re searching for rn nursing jobs, CNA jobs, or are already working with a healthcare agency like EmpowerCare, these tips can help you thrive on the night shift.

Stay Hydrated to Maintain Energy Levels

One of the most important habits you can develop, especially when working night shifts, is staying hydrated. Dehydration can lead to fatigue, headaches, and reduced concentration, all of which can make an already tough shift even more challenging. To combat this, keep a water bottle with you at all times and take regular sips throughout your shift. Aim for at least 8 glasses of water per day, adjusting for your level of physical activity and the demands of your work environment.

Choose Healthy Snacks for Sustained Energy

Healthy snacking is another key to surviving night shifts with your energy levels intact. Instead of reaching for sugary snacks or caffeine, opt for foods that provide sustained energy, like nuts, fruits, and yogurt. These options are not only nutritious but also help avoid the sugar crash that often follows consuming high-sugar foods. Keeping healthy snacks on hand can prevent energy slumps and help you stay focused and alert during your shift, which is so important in nursing jobs.

An image of a healthy breakfast

Create a Calming Pre-Shift Routine

Starting your shift on the right foot can make a world of difference. Creating a calming pre-shift routine, such as engaging in light exercise, practicing meditation, or spending a few quiet moments to center yourself, can set a positive tone for the night ahead. These activities help reduce nurse stress, improve your focus, and ensure you begin your shift feeling relaxed and prepared for the demands of the job.

Benefits of Implementing Healthy Habits

Nurses who have integrated these habits into their routines report feeling more alert and less stressed during their shifts. According to a study published by the International Journal of Environmental Research and Public Health, adopting healthy habits like staying hydrated, eating nutritious snacks, and establishing a pre-shift routine can significantly reduce fatigue and stress among night shift workers. This not only enhances your well-being but also enables you to provide better care for your patients.

Empowering Nurses for a Healthy Work Life

At EmpowerCare, we believe in empowering our nurses with practical advice and strategies to improve their work life. By incorporating these simple habits into your daily routine, you can make night shifts more manageable and ensure that you stay energized and focused throughout your shift. These tips are crucial for maintaining a healthy balance in your demanding career.

 

Making the Switch to Overnight Shifts

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An exhausted nurse

An exhausted nurse

Without preparation, switching to an overnight position can be very hard for healthcare professionals. The sudden shift can take a toll on both your body and psyche, potentially leading to Shift Work Disorder (SWD), a condition that increases your risk of various health issues for those working overnight. This along with the added stress and change on your body makes it crucial to have a plan in place for tackling this transition. Whether it seems like a night owls dream or a daunting change in lifestyle, you should always have a plan in place to make this switch easier. Here we are going to give you five exciting tips and tricks to tackle overnight shifts.

Create a Routine

This is probably the most important step when making this change. Getting a planner and writing down when your day-to-day plan will help create a routine to stick with. Make sure to carve out time for yourself to relax and get some “me time” in when needed as well. Working night is all about having a routine and having it down, so when you find the routine that works for you, stick with it.

Finding Sleep

Everyone knows how important sleep is, there is no questioning that, but this is especially true in the healthcare world. You need to have the right amount of sleep so you can provide the best care to your patients, yourself, and your family. When you are about to transition, you need to take time in order to plan out when you will get your much needed rest, and everyone is different, so you need to research what approach works best for you and your needs. You also need to be sure that you don’t do a sudden change in your sleeping all at once as that can disrupt your body appetite, and energy.

Restful Sleep

A quality nights sleep is also super important when making the change to nightshift. There are many things that you can do to be sure the rest you do get is restful. Small changes that you can do is invest in a good pair of blackout curtains for the bedroom, put your phone on the do not disturb mode, by a white noise machine, and be sure the people in your life know that your sleeping schedule is changing so they are aware of it as well. Uninterrupted sleep is needed and taking these small steps will make huge improvements in your sleeping.

Hydration

Staying hydrated during a long night shift keeps you alert and energized. Aim for 8 glasses a day, both at work and throughout the day. Some tips can help you drink more water to combat night shift fatigue. Carry water, set timers, use a straw.

Think Positive

A positive attitude can go a long way and can greatly improve your time working night shifts. There are many benefits that working night shifts provides that you cannot get working the day shift. For example, getting more family time, running errands, or just being able to relax during the day. Always have a positive attitude and it will take you far.

EmpowerCare has the team in place to help you with the change. We are here to help you with any transition needed to get you into the position you’ve been wanting. We would love to help you make this overnight shift change easy and harmless. Call us to find a role that fits your needs with a team that will make it happen for you.