How to Survive Night Shift as a Nurse from Those Who've Done It!

Ahh yes, the dreaded night shift. It’s something that (unless you’re some kind of superhuman that doesn’t need sleep) makes most of us groan internally at the thought of. Although our thoughts immediately go to what time we’re going to be able to sleep, while simultaneously googling how many cups of coffee someone can consume until it’s too much (6. According to Google, the answer is 6. You’re welcome, but also, we’re not doctors!), there are ways in which you can survive the night shift as a nurse that will help you get into more of a routine.

We caught up with Registered Nurse and night shift enthusiast Sarah McDonald*, who works the night shift every six weeks for a two-week block, starting at 9pm and finishing at 7:30am. Sarah works in the busy emergency department of a Melbourne-based Hospital and has helped us put together the below list of resources for anyone who is struggling with the night shift, is new to the night shift, or simply just wants to feel better when trying to manage shift work.

Sleep ISN’T for the weak!

Number one on the list of how to survive night shift is ensuring that you are getting an adequate amount of sleep. Going to sleep when the sun is shining and everyone else is awake is foreign to just about everyone, so forcing your body to go to sleep might seem like an impossible task. Getting the right amount of sleep before the night shift though is crucial in helping your body to function throughout the night.

To ensure you are getting good, quality sleep, some things to consider are:

·       Invest in blackout curtains for your room. You’ve probably never tried to have a decent sleep during the day before, but it’s almost impossible to achieve a deep sleep similar to what you get at night when the room is full of daylight. Blackout curtains will make your room as dark as it would be at night-time, meaning your body is almost tricked into believing that it is time to go to bed.

·       If blackout curtains aren’t a feasible option, try a sleep mask and earplugs to block out any light or noise. Sarah says that for her, “a dark and quiet room is essential in getting to sleep.” There are options available now for sleep masks that also include headphones allowing you to listen to music at the same time.

·       Eliminate all distractions around you before you go to sleep – an interrupted sleep is almost worse than no sleep at all! Turn your phone on do not disturb, let anyone else in the house know that you are needing to sleep so that they can be considerate of noise, switch off electronics and ensure your dogs are worn out so they won’t wake you up for a walk!

Like anything, practice makes perfect, and your body has to practice sleeping during the day for it to finally feel more natural.

But first, coffee

Our personal favourite – a liquid that we wish we could hook up to an IV drip and stick in our veins! While coffee and other forms of caffeine such as energy drinks seem like a good idea to keep you awake during the graveyard shift, these should be used sparingly and with caution. The Sleep Foundation recommends a cup of coffee or caffeinated drink at the start of your shift to heighten alertness. The effects will usually kick in within 15-20 minutes, with moderate amounts of caffeine every one to two hours being more effective than heavier consumption. Caffeine should also be avoided three to four hours before going to sleep.

Let’s get physical!

While you’re at work, going to the gym is usually the furthest thing from your mind (your bed being the closest!) so thinking about getting active during your shift is probably something you’ve never considered, but it may help if you have enough time during your break. Anything that gets you moving when you feel fatigue starting to set in can help to reboot your energy. This can involve a walk to the hospital cafeteria, taking the stairs instead of the lift, walking a few laps around the building, or if you’re really committed – going for a light jog or workout on one of your longer breaks.

Going hand in hand with exercise is eating healthy and drinking plenty of water. Just like you would for any job, eating well is crucial to ensuring that your body is functioning to the best of its ability, as well as drinking plenty of water to keep you hydrated.

Sarah’s top tips

Working in the Emergency Department, Sarah’s certainly seen her fair share of things – and night shift is no different!  We asked her what her top tips are for shift work and she advised us the most important thing is to “make sure you have healthy food and snacks for throughout the shift, as well as drinking plenty of water to keep your body fuelled and hydrated”. Unfortunately to all you coffee lovers, she told us that “I’m a big coffee drinker, but not after about 4am, otherwise it’s too hard to go to sleep when you get home. Getting everything out of the way earlier in the day such as going to the gym and making sure everything is organised for your shift ahead also means that you can nap stress-free in the afternoon before getting up and going to work.”

We asked Sarah what one thing she wishes she knew about night shift was, her answer was “it is normally pretty busy on night shift and there’s always plenty to do – it won’t be a ‘relaxing’ shift, but you know you won’t get tired!”

No doubt working the night shift is tough, but it can also be super rewarding and can show you your workplace in a whole new light. Ensuring you are getting adequate sleep before you start your shift is crucial, as well as making sure that you are eating lots of healthy snacks and drinking plenty of water to stay hydrated throughout the night. And coffee after 4am? Maybe give it a miss!

*Name has been changed for privacy reasons.