The Night Shift Nurse's Survival Guide: 13 Tips to Staying Healthy as a Nightwalker

October 20, 2023 Bridget Montes

In my first year as a new grad nurse on night shift, I didn’t call in sick for an entire YEAR. At the time, I was SO proud of that fact, and I had been cruisin’ on night shift for well over a year when suddenly, I could hardly function.

I say “suddenly,” but it was definitely the opposite of “suddenly,” I just refused to acknowledge the signs for MONTHS.

Honestly, 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. You knew what you were in for. 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.

But oh man, do I wish I had the knowledge I have now when I started as a night shift nurse 7 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 nightwalker for 4+ years, so I’ve learned a few things to help you on your journey as a night shift nurse, too.

Here are my top 13 tips for surviving night shift:

Environmental:

Keep a clean space: 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. So 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.
White noise machine: My sleep benefitted greatly from adding a fan to the room. Obviously, it doesn’t block out all the noise, but it does help. There are plenty of YouTube white noise or ambient noise channels, so start there if you don’t feel like spending money on something you don’t know will work.
Blackout shades or eye mask: Make your room as dark as possible during the day. Use blackout shades. Put cardboard in your window frame. Use an eye mask. Try it all.
Personally, I couldn’t stand being restricted by an eye mask and always ended up waking up with a headache. So I used blackout shades and a T-shirt draped loosely over my eyes to make it extra dark. And that just goes to show you that sometimes you have get creative to figure what will work best for you.

Spiritual:

Reconnect to self: 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.
Yoga, meditation, journaling, & prayer: Spirituality isn’t synonymous with religion. It certainly can be for some people, but not all people. Spirituality is simply an outlet for connecting to yourself, expressing your heart, and releasing some weight from your shoulders.

Physical:

Sleep: Can you flip your sleep schedule by a complete 180 on your days off? I certainly cannot. Surprisingly (at least to me), most of the night shift nurses I know do just that. They live a night shift life while working; they take a short nap after their last shift, then return to getting up at 6 am the following day.
I learned long ago that type of sleeping routine wasn’t sustainable for me. Alternatively, I decided to shift my sleep slightly. So if I took 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.
Just because something works for your nurse bestie doesn’t mean it’ll work for you, so this sleep schedule thing definitely requires some trial and error to figure out what works for you and your body.
Nutrition: We’re constantly telling our patients to eat better and exercise more. Well nurse friend, you are no different.
You require (and deserve) good food to sustain those long hours on your feet. So, try new recipes. Try meal prepping (mass-producing multiple meals in one cooking session). Try meal delivery companies (I’m partial to HelloFresh). Try made-for-you food delivery companies (you’ll have to Google what’s in your area).
Sometimes mindset can get in the way of enjoying the experience of cooking and eating a meal. Think of it this way: change “I have to make dinner” to “I am grateful to make dinner and experience the joys of eating a meal.”
Exercise: A sedentary lifestyle will slowly kill you, and it’s just that simple. Be active, move your body, and appreciate all your body can do.
Choose something you enjoy, not because you want to lose weight or feel like you have to do something. Instead, choose an activity that will bring you joy and encourages you to keep returning to it time and time again.
Hygiene for skin/hair/nails: I don’t mean this as a one-time pamper day. I mean, take care of your hygiene as a part of your daily routine; don’t neglect this just because you’re a nightwalker.
Wash your face every day. Take a shower after work. Clean your hair regularly. Brush your teeth twice a day. Make sure you don’t have dirt under your nails. Basically, it’s everything your parents nagged you about as a kid.
Regular health screenings: You work in healthcare, so I know you know better than to put off your regular health screenings. But sometimes we need a little reminder, I get it. Take care of your own body with the same compassion you give your patients because we all know you deserve it.

Mental:

Self-care: Your energy isn’t infinite. Rest, recharge, and recover. Add simple self-care practices into your daily routines. Maybe take that long-awaited vacation you know you deserve.
Creative outlets: Being creative can inspire a more positive mindset and foster the ability to see things differently. 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.
Community: Without love and compassion within our communities, we will suffer. Surround yourself with people who can provide you with the empathy you need while supporting and empowering you to live your most fulfilling life.

You control how you treat yourself...

Remember, you don’t owe anyone your time, and you certainly don’t owe anyone your health. So if the night shift doesn’t work for you, no matter what you try, get a different job that allows you the scheduling you need to be happy and healthy.

I’ve said it before, and I’ll say it again:

You have to care for yourself before you can care for others.

And from one sleep-deprived nurse to another—if you’re feeling like you’re ready to try something new with your career, and just don’t know where to begin, try pivoting…

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