10 Tips for Surviving Night Shift in Healthcare

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Working in healthcare can be a great career choice for a variety of reasons. Whether you are working as a nurse, tech or physician assistant, you have the opportunity to make on impact on your patients, which can be very rewarding.

A career in healthcare also often means working hours outside the traditional nine to five workday. Many medical professionals work night shift or rotating shifts. Even if you consider yourself a night owl, working the graveyard shift can be detrimental to your health.

Your body has a natural circadian rhythm, which involves sleeping at night and being awake during the day. When you work overnight, you go against your body’s natural rhythm, which places stress on your system. According to UCLA Sleep Disorder Center, you may not only feel tired, but your hormone levels, thinking, hunger and mood can all be adversely affected by working nights.

The good news is, there are several things you can do to survive the night shift healthy and sane. Consider some of the following questions:

1. Make your bedroom conducive to sleep: One of the biggest problems for night shift workers is a lack of restful sleep. Lots of natural light may be a great selling point for a home, but not when you are trying to sleep. Make your bedroom as dark as possible. Blackout curtains may be a good investment. Ear plugs may also be a good idea to block out the noise from life on the outside.
2. Catch up on your days off: While you do not want to sleep all day on your days off, catching up a bit can help you feel better. Try to sleep for an extra hour or two when you are not working.
3. Limit caffeine: Caffeine may be the only thing getting you through your shift, but too much can prevent sound slumber. Caffeine can stay in your system hours after you drink it. If possible, stop drinking coffee or other caffeinated drinks about three hours before your shift ends.
4. Pay attention to your diet: Between eating at irregular hours, stress and changes in metabolism, it’s not surprising night shift workers are at an increased risk of being overweight. A disruption in the normal sleep/wake cycle along with sleep deprivation may slow metabolism and increase insulin resistance. But watching your waistline expand is not inevitable. While at work, it can be easy to reach for a soda, fatty snacks and vending machine food, but don’t do it. Bring prepared, healthy foods to work, such as boiled eggs, fruit, veggies and nuts.
5. Exercise: Getting regular exercise can prevent weight gain, give you more energy and improve mood. Find something you enjoy doing, such as jogging, exercise classes, swimming or playing a sport. Try to get at least 30 minutes of exercise most days.
6. Drink plenty of water. Being dehydrated can make you feel even more tied. Although juice and other beverages help, water is still your best bet.
7. Spend a little time outside: While sunshine is your enemy while trying to sleep, it’s your friend when you wake up. Sunlight can increase endorphins, boost mood, aid in vitamin D production and help you feel more alert.
8. Stay connected: While the rest of the world is sleeping, you’re at work and vice versa. Working nights can prevent you from seeing family and friends, but it is essential to maintain a strong support system. Make staying connected a priority. Call, text and plan time together on your off hours.
9. Keep changes as minimal as possible: If possible, avoid switching between day and night shift, which can be even more difficult than just working nights. Keeping your schedule as consistent as possible can help your body adjust easier to nightshift. 

10. Enjoy your time off: Working in the medical field can be physically and emotionally draining. When you factor in feeling sleep deprived, the stress can really add up. Make time to recharge. Whether you pursue a hobby, hang out with friends or just relax, find time to do the things that recharge your mind and sprint.

References

UCLA Sleep Disorders Center. Coping with Shift Work.  http://sleepcenter.ucla.edu/body.cfm?id=54  Accessed March 2015.

Boston University. The Hidden Burden of Shift Work.  http://www.bumc.bu.edu/wellness/self-care/sleep/the-hidden-burden-of-shift-work/ Accessed March 2015.