The Night Shift Nurse's Survival Guide: 11 Tips to Staying Healthy as a Nightwalker
In my first year as a night shift nurse, I didn’t call in sick for an ENTIRE YEAR. I really wish I was exaggerating because, at the time, I was SO proud of that fact, but honestly, I was running on empty (and lots of tears). 😭
I had been cruisin’ as a night shift nurse for well over a year when suddenly, I could hardly function and my body started waving the white flag.
Okayyy, I say “suddenly,” but it was definitely the opposite of “sudden,” I just refused to acknowledge the signs for MONTHS.
Actually, it was more like the feeling you get when you top out on a roller coaster … That “oh shit” feeling even though you knew what you were getting into after standing in line for half an hour, getting yourself strapped in, and then waiting in anticipation as the coaster pulled you upward.
You knew it all along. And I knew it, too.
Because like I said, I knew something was wrong for months — I just refused to do anything about it because I felt like I couldn’t possibly call in sick and let my understaffed unit suffer more from my absence.
Spoiler alert — that mentality backfired. 😂
Oh man, do I wish I had the knowledge I have now when I started as a night shift nurse all those years ago. I spent many, many days feeling dazed and confused from lack of sleep and many, many months being sick because I didn’t know how to care for myself.
For a very long time (probably the first two years or so of my career), I struggled to find what worked for me due to a lack of knowledge and resources. But I was a night shift nurse for nearly 5 years, so I’ve learned a few things to help you create sustainable habits for a more balanced life.
My Top 11 Tips To Survive and Thrive as a Night Shift Nurse
TIPS FOR SLEEPING WELL1 | Find the Right Sleep Schedule
Here’s the night shift nurse’s million-dollar question: how do you balance your night shift nursing schedule and sleeping necessities with … the rest of your life?
Surprisingly (at least to me), most of the night shift nurses I know flip their sleep schedule by a complete 180 on their days off. They live the night shift nurse life during their stretch of 4 shifts, working by night and sleeping by day. Then they take a short 1-2 hour nap after their last shift (or don’t sleep at all), returning to sleeping at night and getting up at 6 am the following day. 🤯
I learned early on that type of sleeping routine wasn’t sustainable for me. Alternatively, I decided to shift my sleep slightly on my days off. So if I would take a long 4-5 hour nap after my last shift, I’d still be tired enough and ready to sleep around 0200-0300, then I’d sleep until about 1000-1200 the next day (still allowing myself plenty of time to live like a real human).
Sleep, obviously, is and always will be the biggest hurdle to jump for night shift nurses. But just because something works for your nurse besties doesn’t mean it’ll work for you. This sleep schedule thing definitely requires some trial and error to figure out how to get restful sleep.
2 | White Noise Machine
Daytime noise is inevitable — neighbors mowing lawns, kids playing outside, the occasional barking dog … It's exhausting, and as a night shift nurse, these sounds can be infuriating when you’re trying to sleep.
Enter white noise: your new best friend. A fan or a white noise machine is a simple and effective way to create a cocoon of calm and drown out those daytime disruptions.
But if you don't feel like buying a fancy machine, then there’s always YouTube and Spotify which are brimming with free white noise tracks, ocean waves, and ambient nature sounds to help you tune out the world.
Find what works for you, whether it’s rain falling on leaves or plain old static. This small change can work wonders for your ability to drift off, stay asleep, and wake up feeling somewhat human again.
3 | Blackout Shades and/or an Eye Mask
Our bodies are biologically programmed to associate light with wakefulness and darkness with rest. For night shift nurses, mastering this one detail can mean the difference between tossing and turning or actually catching quality z’s. 😴
So how do you adjust the light in your home for the best sleep/wake cycles and well-adjusted circadian rhythm? I’d say purchasing high quality blackout curtains will be the biggest lifesaver that can block out every ray of light creeping in through your windows. But if you can’t justify the expense right now, get creative. Cardboard, heavy blankets, or even aluminum foil can do the trick.
And for those night shift nurses who prefer a more minimalist solution, an eye mask is a great alternative too. Buuut I’ll be honest and say I found eye masks sooo uncomfortable and ditched them after consistently waking up with a headache. After that, I ended up finding some peace after draping a loose T-shirt over my face instead (which obviously looks and feels ridiculous but if it works, it works, y’know?). That just goes to show that it may take some experimentation to find your sweet spot, but once you nail your dark-as-midnight setup, your sleep will thank you.
TIPS FOR YOUR PHYSICAL HEALTH4 | Nourish Your Body
Okay, I know that night shift nursing doesn’t lend itself to gourmet meals or perfectly timed snacks, but fueling your body properly is non-negotiable when you’re working odd hours. Skipping meals or relying on vending machine snacks isn’t doing you any favors. Aaand we’re constantly telling our patients to eat better and exercise more, and I’m not calling you out or anything, buuut it’s probably time we follow our own advice. 🤪
You require (and deserve) good food to sustain those long night shift nursing hours. Knowing what I know now, I’d start with meal prepping. Yes, it takes a little extra effort upfront, but having healthy, ready-to-go options in your fridge will save you time and energy later. But if you’re not a kitchen connoisseur (or striving to be one), consider meal delivery services as an option — many offer healthy meals tailored to your preferences.
I also found that sometimes my mindset got in the way of enjoying the experience of cooking and eating a meal because when you’re THAT exhausted all the time, it’s hard to want to cook or sit down for a full meal. But I started to think of it in a different way, changing my mindset from “I have to make dinner” to “I am grateful to make dinner to nourish the body that does so much for me.” From then on, making dinner didn’t feel like just another thing I have to do.
5 | Stay Active
Night shift nursing takes a HUGE toll on your body. Long hours on your feet, irregular sleep, and stress can leave you feeling exhausted literally all the time. But a sedentary lifestyle will slowly kill you. So like anything in life, we have to find a balance.
As backwards as it sounds, staying active is one of the best ways to combat these challenges and keep your energy levels up. But I don’t mean you have to become one of those insane gym-rat influencers who spends 3-4 hours in the gym everyday because exercise does not have to be so hardcore. The key is finding something you actually enjoy and doing it consistently.
Love dancing? Try a Zumba class. Prefer something low-key? Go for a long walk or practice yoga. Been doing yoga for a while and want to strengthen your pulling muscles now? Try indoor climbing. The goal is to move your body in a way that feels good and sustainable to you.
Making movement a priority not only keeps you physically fit but also helps combat the mental fog and stress that often come with night shift nursing. A little bit of activity can go a long way in helping you feel more balanced and energized.
6 | Don’t Skip Your Hygiene Routines
Hygiene might sound like a no-brainer, but it’s worth emphasizing. When you’re a night shift nurse, exhaustion can make even basic self-care feel like a monumental task. However, maintaining good hygiene helps you prevent infections, support healthy skin, and even improve mental health by giving you a sense of control and confidence in your day-to-day life.
But I don’t just mean “good hygiene” as a one-time pamper day — I’m really talking about becoming consistent and intentional about the essentials in your daily routine, basically everything your parents nagged you about as a kid. 😂 Wash your face every day to keep your skin clear and refreshed, brush your teeth twice a day to protect your oral health, and don’t forget about taking regular showers and keeping your hair clean.
Neglecting these routines can lead to more than just feeling “off.” Poor hygiene can cause skin infections, dental issues, and even make you more vulnerable to illnesses. So as a night shift nurse, prioritizing these habits helps you protect yourself from unnecessary health risks while also showing yourself the care you deserve after caring for everyone else.
7 | Schedule Regular Health Checkups
You work in healthcare, so I know you know better than to put off your regular health screenings. But as a night shift nurse, I also know it’s all too easy to put your own health needs on the back burner. Still, neglecting regular checkups and screenings isn’t just a minor oversight — it can lead to serious consequences down the road (and I don’t want that for you 💗).
Regular checkups with your healthcare provider helps you to catch potential health issues early, stay on top of vaccinations, and ensure any existing conditions are carefully monitored. Early detection and treatment of health concerns can mean the difference between a manageable situation and something far more serious. Plus, staying proactive with your health can actually save you time, money, and stress in the long run by avoiding costly complications.
Even more, these visits are an opportunity to build a strong, honest relationship with your primary care physician — a partnership that can help you learn new ways to improve your overall health and longevity, empowering you to live your best, healthiest life both on and off the clock. So here’s your gentle reminder from one sleep-deprived night shift nurse to another: treat yourself with the same compassion you show your patients, because you deserve nothing less.
TIPS FOR YOUR SPIRITUAL HEALTH8 | Reconnect With Yourself
Spirituality isn’t synonymous with religion (which is a concept that held me back from my own spiritual practices for years). It certainly can be for some people, but really, spirituality is simply an outlet for connecting to yourself, expressing your heart, and finding inner peace.
Experiment to find what resonates. Maybe it’s a 10-minute guided meditation, jotting down your thoughts in a journal, or just sitting quietly and reflecting on your day. These moments of stillness can be transformative, helping you recharge your emotional batteries and face the night shift with renewed clarity and strength.
Dare to show up for yourself, just like you show up for those you love in your personal life and those you care for in your work. Deep dive into your own self-study and discover the things that make you you. Embrace the courage to be vulnerable with yourself, even when it feels impossible. The more you nurture your inner world, the stronger and more grounded you’ll feel, even during the chaos of night shift nursing.
TIPS FOR YOUR MENTAL HEALTH9 | Keep a Clean Space
Your environment has a direct impact on your mental health. A cluttered space makes for a cluttered mind and can negatively impact your mental health. Energy is all around us, and we constantly absorb that energy, whether we are consciously aware of it or not.
When your living space is clean, you’ll be more likely to boost your mood, prevent depression, improve focus, reduce overall stress levels, and even ensure better sleep. But it’s easiest to start small: clear off your nightstand, make your bed, or tackle one drawer at a time.
10 | Tap Into Your Creativity
Creativity can help when you’re feeling down or stuck in a rut. So make an effort to try something new and creative on a regular basis. Create just to create, without judgment to your work. Each and every one of us has the capability of being creative; you just have to learn how to tap into it.
It doesn’t have to be anything elaborate — start small. Try doodling, journaling, baking, or even experimenting with photography. The point isn’t to produce a masterpiece but to engage your brain in something that sparks joy and curiosity.
When you prioritize creativity, you’re giving yourself an opportunity to recharge in ways that watching TV or scrolling social media can’t. Plus, you might discover a new passion or skill along the way!
11 | Find Your Community
Night shift nursing can feel super isolating — working when the rest of the world sleeps can leave you feeling out of sync with friends, family, and life in general. But you don’t have to do it alone.
Your fellow night shift nurses know exactly what you’re going through (IMHO, my night shift colleagues were the only reason why I stayed in night shift nursing for nearly 5 years). Building a support system with other night shift nurses can make a huge difference, whether you’re venting about a tough shift, laughing your butt off at 3 AM, or celebrating your lemonade when life decided to give you lemons.
Make an effort to stay connected with those who matter most outside of work too. Plan coffee dates, group chats, or even virtual hangouts during your off-hours. I’m not kidding when I say community isn’t just a nice-to-have — it’s essential. Surround yourself with people who lift you up, understand your challenges, and remind you why you love what you do.
A Final Note From One Night Shift Nurse to Another
You don’t owe anyone your time, you certainly don’t owe anyone your health, and as cliche as it sounds, you can’t pour from an empty cup.
If you’ve tried every trick in the book and night shift nursing still feels unsustainable, it’s totally okay to pivot. Whether that means exploring new roles in nursing or stepping into something entirely different, your health, happiness, and family should always come first.
And when you’re feeling like you’re ready to try something new with your nursing career, and just don’t know where to begin, I’ll be here for you, ready to help you navigate your journey from bedside to business.
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