How to Work the Night Shift and Stay Healthy: 12 Tips

How to Work the Night Shift and Stay Healthy 12 Tips

How to Work the Night Shift and Stay Healthy 12 Tips
n In many hospitals and long-term care facilities, newly hired nurses are asked to work night shifts. Although some real night owls like this schedule, working at night is challenging for most nurses. You are probably spending a portion of your time recovering from your time. But there are ways you can work night shifts and stay healthy — and taking care of your own health will help you take care of others more effectively. Try our 12 tips.

1. Cluster night shift together.

It’s helpful to bundle your shifts together and stick to a night’s work sleep schedule even on your holidays. That way, your body can get used to a schedule and not always be in adaptation mode. One study found that nurses who worked on a rotating shift এক a group shift after a night shift to a day shift নিম্ন reported lower work satisfaction, decreased sleep quality and quantity, and more frequent fatigue. They were also at greater risk for developing psychological and cardiovascular symptoms.

However, this may not be practical for everyone. If you want to get back to a more normal schedule after the weekend night shift, try going to bed in the morning - but get up in the afternoon and stay active until a more normal sleep time. Take a power nap in the next few days. Then on your last free evening, wake up as late as possible, sleep, and even take a long nap before your first shift.

2. Stick to a routine.

Consider using a time-management strategy to create a schedule for other aspects of your daily life. You can plan the best times for self-care activities like exercise, yoga, meditation and sleeping, as well as household chores like cooking and cleaning.

3. Get your family on board.

List your family members / housemates to support your schedule. Post your work and sleep schedules in the refrigerator so they can see when you work, sleep and stay awake. Try to find a daily meal that you can share with family members so that you stay connected even on working days.3

4. Practice good sleep hygiene.

Practice good sleep hygiene by keeping a regular sleep schedule and creating an environment conducive to a good night’s sleep. This can help you avoid shift work sleep disorder, a common circadian rhythm problem that can lead to both insomnia and excessive drowsiness among those who work overnight shifts. Sleeping during the day. Using blackout screens, wearing an eye mask, running a white sound machine or app, and avoiding the use of electronic devices before going to bed can help ensure your comfortable sleep. ((Breast Cancer Prevention Partner, “Night-Shift Work and Light-at-Night,” Update 2019: https://www.bcpp.org/resource/night-shift-work-light-at-night/))

If your bedroom isn’t ideal, consider any dark room away from the high-traffic part of the house even a large walk-in closet or a bed tent. , Which gradually increases the light in the room before the alarm goes off.

5. Prioritize sleep.

Needless to say, except that it is so important: you need to prioritize sleep so that you can keep your body healthy and your mind sharp while treating patients.

While it may be tempting to join friends at lunch sometimes to keep up with your social life, it is important to consider how staying away from your sleep schedule can affect your health. Chronic sleep deprivation has serious health implications for health, productivity and occupational safety. 7 Experts recommend 7-9 hours of sleep per night for adults aged 18-64.

6. Use caffeine wisely.

Most of us rely on a certain amount of caffeine to wake up and stay productive. Caffeine can improve memory, mood and physical performance. Whether your favorite medicine is coffee, black tea or dark chocolate, it's best to take it-unless you stop before you get mad.

For that reason, avoid energy drinks rich in sugar and caffeine. While these will give you a temporary boost, studies show a correlation with negative health effects, including high blood pressure levels, high blood pressure, increased risk of obesity, and poor sleep. Of course, remember how close you take caffeine to your bedtime.

7. Eat healthy.

Since shift work has been associated with an increased risk of metabolic problems, healthy eating is important. Preparing your meals and snacks in advance can not only save you time and money-it also gives you more control over what you eat. The ideal lunch contains some protein, along with green leafy vegetables or other vegetables. For snacks, choose healthier choices like whole fruit, trail mix or a high-protein energy bar, instead of sugary items that will give you a short-term improvement and crash. It's a good idea to eat smaller, more frequent meals to keep your energy steady throughout the day. Night shift workers should also consider vitamin D supplements, as low exposure to the sun can lead to deficiencies.

8. Stay hydrated.

Combined with healthy eating, staying hydrated will help keep you active and alert. Avoid sugary soda and fruit juices, which will spike your blood sugar and then crash. Drinking enough water helps control body temperature, prevent infections, nourish cells and help organs function properly. 10 Experts recommend about 11 cups (88 oz.) Of water and 16 cups (128 oz.) Per day for the average woman. For the average person.

9. Sleep effectively.

Sleeping at the right time during a shift can help raise night workers' alerts and reduce the risk of errors. 11 A survey has recommended that all nurses should sleep in a private, dark, quiet and cool room when working from midnight to 6 am. For 20-30 minutes. If your employer doesn't already have a policy that helps you sleep, consider talking to management about accepting one.

10. Exercise.

Since working night shifts can increase your risk of heart disease and other conditions, it is important to adopt a regular exercise routine. A well-rounded exercise program that includes cardio, strength and flexibility training can reduce your risk of developing heart disease and other chronic health conditions, help you maintain a healthy weight and improve your mood and cognitive functioning. 12 Exercising too close to bed can make it difficult for some people to fall asleep, so consider working out before your shift, not later.

11. Limit pressure.

Working night shifts can have an adverse effect on nurses, so it’s important to actively focus on your mental health. Consider taking self-care exercises - such as meditation or journaling - that will give you time to self-reflect, reconnect with yourself, and better understand how you are feeling. Working actively to think more positively and engaging in activities that make you laugh can help relieve stress.

12. Get the right mindset.

After waking up (even in the evening), it’s best to have a nutritious routine that takes you into a positive mood. This can include meditation, writing in a dream journal, workout, yoga or anything else that helps you feel focused and ready for your change.

At first, adjusting to night shift work can be challenging. Finding a mentor, coworker or friend who can offer advice or just listening to your concerns can be invaluable. It can also help you develop your own philosophy of nursing, so that you can get back to it in difficult times. If you need advice on managing any persistent mental or physical symptoms, it is important to seek professional help.