Have you ever wondered how night shift workers make it through their shifts?? Let me tell ya, it ain’t a walk in the park most days. You struggle dang near every night in one way shape or form. But we love our jobs, and do it because we want to!
In this segment, I am going to discuss how I have managed to survive 5 years on night shift at a hospital. These tips and tricks, I hope, will help a new starting night professional or anyone looking to keep their eyeballs open during their shift.
How to prepare for your first night shift position/ Recurring shifts
Night shift can be a challenge, so to speak. There are a ton of variables that can make it a good night or a bad night. Some things that have really helped me prepare for a shift is getting a good “nights” rest, taking time for myself before the shift, and having a decent snack.
“Good” Sleep
What even is good sleep when you work night shift? I truly think good sleep is a myth. Night shift supposedly takes 10 years off your life. I firmly believe this because your body has a very hard time adjusting to switching from the back and forth manner of nights to days.
I have found that there are a couple of factors that affect getting the good good sleep: the weather, the day of the week, and your mood.
The Weather
The best time to sleep during any day is when it is overcast or raining weather. Nothing screams depression like a gloomy day. For me though, these days are the ones that make me the happiest for my night shift sleep schedule.
Most days, however, you are dealing with the bright (AF) sun. A pretty good cure for the bright sun is having blackout curtains. These have been a HUGE lifesaver for me. They don’t block out total light, but it is dark enough that they send my body into a restful sleep.
The Day of the Week
I have found that if it is your first night at work, you will not sleep well before your shift. You typically sleep around 6-8 hours the night before but try to take a small nap before work. Some people can stay up really late the night before and sleep dang near all day….but that ain’t for me folks.
My discovery is that yes, I will sleep pretty decently the night before my first shift. I will wake up and do chores or exercise pretty hard (which makes me decently tired), and come home and take a short nap.
Having a small nap before work helps me sleep better the next couple of nights. While it may hinder my mood and energy level a bit, it’s small sacrifice for a better result the following shifts.
Now what works best for me may not for you, and that’s okay. You have to find what works well for your body, your schedule, and your health.
Moody Myrtle
As far as the mood goes, this is hit or miss. Sleep and moods go hand in hand. But sometimes you have to sacrifice one to assist the other.
For example, I am a very sleep oriented individual. Once I get home from a 12-hour shift, all I am thinking about is getting to sleep. I don’t eat breakfast or worry about chores, I am trying my hardest to get right to sleep. But not eating can put me in a hangry mood too….(sacrifices).
Then there are some people that when they get home from work, they like to get their chores done, make breakfast or watch TV. HECK TO THE NO. If anyone can do anything after a 12-hour shift, they are super people.
I am as good as gone once I get home. Anyone that can do more than just get themselves to sleep after work, are saints. I am typically a pretty pleasant coworker to be around, even in the morning. Sometimes I just need an hour to fully wake up and then I am good as gold :).
Meal Prep
Over my 5 years of experience, I have watched my body take on many forms. No, I don’t have any children, so it has been strictly the crazy eating schedules you adjust to. I consider this an effect of the night shift life.
As a respiratory therapist, you have set times when you need to get things done (visit patients, treatments, etc). So, after awhile, you get a jist of when you can take breaks and eat.
What I have discovered is that you are silently training your body and mind to eat during certain stages of the night. For example, when I pack my lunch, I am thinking ahead to the times I am able to eat.
I eat a snack just before I go into work around 1700, another snack around 2100, and lunch/dinner between 0100-0130. I found that it is helpful to train your brain for the times to eat so you don’t find yourself getting bored and snacking. It’s not to say, however, that when you are off work, you don’t wake up at 0130 and want to eat. But on your off days, you must retrain your mind to resume a normal schedule.
This brings me to my main point for this section: meal prepping. Just recently I have become consistent with making meals for work. I try to make them on an off day so they will be ready for 4-5 following days.
I make meals that are easy and don’t take longer than 1 hour to make and prepare. That being said, they aren’t complicated, and they do repeat, but they work for me.
If you are looking for new recipes to try at home, check out Erin’s blog posts (breakfast, lunch/dinner & coffee) for some super yummy ideas!
Positive Attitude
You have to try to come in swinging with a positive attitude or else your anxiety will kick in. Try your best to stay relaxed in the car on your drive up. Listen to some good tunes that will help hype you up for the walk inside.
Call a friend or family member that will help ease your anxiety and nervousness. The first day is always the hardest, but just know there is only room for growing from here. This is your first step to confidence, and to me, that is a victory in itself.
Make Some Friends
I was thoroughly surprised how accepting the crew was to me coming in. Sure you are shy and nervous, but having good friends at work will make the experience that much better, and bring you out of your shell!
Some places are not as accepting, and it’s simply because you are new. Don’t let that scare you away though. Just keep being your bright and beautiful self and they are sure to love you.
Let me tell you, having good friends that turn into a family at work, is life-changing. I look forward to going into work and having great nights with these people. Even when the nights are crazy busy, having good people surrounding you is life-changing.
It will mean the world of a difference if you find just a couple folks that accept you for you and take on the night shift (or day shift) life. Making inside jokes, giving each other grief, and celebrating the good and bad times is how you make memories.
Keep Busy
This has proven to be the hardest step. After I eat lunch, probably 30-40 minutes while digesting, my body is ready for a nap. It is always a fight to stay awake. Doesn’t matter what I pack, healthy or unhealthy, I am ALWAYS fighting to not sleep.
Finding things to do can also be hard if you aren’t busy. There is only so much more you can do. Try cleaning equipment, checking your area, asking others if they need, etc. Try and find things in your workspace to keep you busy. But when you can’t, use some personal belongings.
Writing this blog has been a huge help for me with staying awake. Keeping my eyes and hands busy has been a lifesaver (and I owe it all to Erin :)). You gotta bring something to work with you that is acceptable, but also entertaining.
Once talking with friends dies down, bring out your book or journal, and keep your mind working. I have also seen people doing brain puzzles such as Sudoku or crossword puzzles.
Anything and everything works. Last resort would be looking at social media or watching a show on your phone. I tend to tune out of the space and tune into my device when doing either of those things, so if you get sucked into things, do not lose focus on your job.
Try your Best
No one is going to fault or hate you for trying your best. If you truly put all your effort into learning your new job, positive change will be coming your way soon enough. You just have to be patient and live in the moment.
Trust your gut and go with your first thought. All the studying and late nights cramming for tests are coming into play right now. Not everything will be the same but believe in yourself that you got this. Live in the moment…you got this!
Comment below with answers to these questions:
1. Do you work night shift at your job?
2. What tips do you have that have helped you stay awake during your job?
3. How can we help motivate others to prepare for their first shift?
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