The Night Shift
The nursing field is one of the few careers
where working shift work is almost guaranteed. Most nurses know this going in,
but not all are prepared for the grueling schedule of the night shift.
As nurses, our patients' health is our number
one priority. But before we start to offer care to others in need, we should
always remember to take care of our own bodies. Below is a short list of ways
nurses can maintain a healthy lifestyle while working nights:
Before Work
-The night (day) before your shift, make sure
to prioritize your sleep time. Eight hours is the suggested time for mental and
physical recuperation.
-Arrive at work with a healthy meal inside of
you. Don't overload on one particular food group. Try to have an even spread.
-Schedule your week before it begins. Ask to
have your days off together. Make a plan to meet with your friends and loved
ones. It is extremely important for shift workers to keep their connections
with their private life. Make the effort and plan to socialize on your days off
or before a shift.
-Schedule regular checkups with your doctor.
You need to pay even more attention to your body and overall health when
working against nature's natural rhythms.
During Work
-Drink more water. Water flushes out toxins,
ensures hydration and keeps you awake.
-Get your tedious tasks done early. You don't
want to be stuck with a mound of paperwork at 4 a.m., the time most nurses feel
a considerable drop in energy.
-Avoid the quick boosts. Donuts, cookies and
cakes are not your friends. At least while you're working. They are wonderful
treats to indulge in after hours, but during work, they only offer a temporary
spike followed by a greater dip.
-Some experts suggest grazing, small snacks of
healthy food throughout your shift.
-Be safe on your break. When you work nights,
your breaks are usually taken in the dark. If you do plan to leave your
facility, make sure to tell one of your colleagues.
After Work
-If possible take public transit or get a ride
-Wear dark sunglasses driving home, so the
morning sun doesn't disrupt your melatonin production.
-If you feel tired on the drive, pull over
immediately. Car pooling is one way you can increase your safety on your
commute. Keeping a conversation will keep you stimulated and two pairs of eyes
on the road is always better than one.
-Have a light meal before heading to bed. Some
experts suggest sticking with the meals consistent with day work.
-Make sure your room is as dark as possible.
Black out blinds or black paper over your windows will limit the amount of
sunshine entering your bedroom. This will help your body nod off.
-Use fans to drown out the noises outside of
your room.
-Always remember to turn off all your electrical devices, or at least
turn them to silent.
