Tips for night duty in nursing: how to stay healthy and awake!

Night shifts in nursing are a great challenge, both physically and mentally. Your body has to fight against the natural day-night rhythm, while the demands on you remain high. Lack of sleep, exhaustion and irregular meal times can affect your health in the long term. Nurses who work overnight not only need to stay awake and alert, but also fit and focused to meet the needs of patients.

Shift work is very demanding on the body. The constant change between day and night disrupts the natural biorhythm and can lead to serious long-term health consequences. Numerous studies show links between shift work and sleep disorders, chronic fatigue and an increased risk of cardiovascular diseases and metabolic disorders.

But how can you minimize the stress of night shifts and still stay healthy? This article offers you valuable tips on how to stay healthy and alert during the night shift and master your work in the best possible way.

Cara's story: The first night shift

Cara was overjoyed when she started her first job as a nurse in a hospital. She got on well with her colleagues and was proud to be assigned to night duty after just three months. But her first shift went differently than planned. She went out to eat with a friend before her shift - pizza and tiramisu - and felt sluggish afterwards. Despite drinking a double espresso, she fought against fatigue. By the end of the shift, she was completely exhausted and resolved to be better prepared next time.

How shift work affects your body

• Melatonin: The sleep hormone melatonin, the sleep hormone, is produced more in the dark and makes you tired. Shift work disrupts this natural rhythm, especially if you work at night and your body has to switch to "day" even though it is actually dark. This often leads to sleep disorders.
• MetabolismYour metabolism also suffers from irregular working hours. Your body processes nutrients more slowly, which can lead to digestive problems and metabolic diseases in the long term.
• Immune system Shift work puts a strain on your immune system, making you more susceptible to infections. The constant change between day and night weakens the body's defenses and increases the risk of chronic illnesses.

Long-term consequences of shift work:

• Sleep disorders: Difficulty falling asleep or staying asleep.
• Digestion problems: Constipation or diarrhea.
• Cardiovascular disease:Hypertension, cardiac arrhythmias.
• Metabolic disorders: Diabetes, obesity.
• Mental illness: Depression, anxiety disorders.

Tips for the night shift in nursing

1. regular and sufficient sleep

One of the biggest challenges of night shifts is the disturbed sleep-wake rhythm. Your body needs sufficient rest to remain efficient. Plan to get at least seven hours of sleep after a night shift.

Nora's Tip: Dark curtains, a sleep mask and earplugs help to keep your bedroom quiet and dark.

2. sleep rituals and power naps

Relaxation rituals such as a warm shower or soothing music help to prepare your body for sleep. Short power naps of 10 to 20 minutes during the shift increase your alertness and concentration.

Breathing Exercise:Inhale deeply through your nose, fill your lungs and let out a soft "aaah" as you exhale to increase relaxation.

3. proper nutrition during the night shift

A balanced diet is crucial to staying fit. Avoid heavy meals like pizza or fried snacks that make you sluggish. Instead, choose light, protein- and carbohydrate-rich foods such as lean meat, fish or vegetables.

Nora's Tip: Plan small, healthy snacks such as yoghurt or fruit to keep your blood sugar levels stable.

Nutrition plan:

• Before the service: Light meal, e.g. a salad with lean vegetables.For example, a salad with lean meat.
• About midnight: A small warm meal, e.g. noodles or rice.e.g. pasta or rice
.
• Snack: Yoghurt, cooked fruit or a muesli bar.
• Breakfast after the shift: A light breakfast, e.g. whole-grain bread or a sandwich.For example, wholemeal bread or a smoothie before you go to sleep.

4. movement keeps you awake

Exercise promotes your health and keeps you awake. Try to integrate small movements into your everyday life, even if it is difficult to plan regular exercise sessions: walk to work or use the bike instead of taking the car. At work, take the stairs instead of the elevator.

Nora's tip: A pedometer or fitness app can motivate you to integrate more exercise into your everyday life.

5. do not neglect leisure and social life

Shift work can interfere with your social life. Plan activities with family and friends and make time for relaxation. You should plan a social gathering or a meal together once a week.

Nora's tip: Plan time for relaxation too. Spending time in nature helps to reduce stress and recharge your batteries.

Together through the night: The importance of social contacts

Social contacts are important in order to have the necessary support in stressful times. A strong network is essential, especially in a challenging profession such as nursing.

Why are social contacts important?

• Stress-relief: Talk about your worries - your colleagues know the challenges and can give valuable advice.
• Motivation: Together you are stronger! The exchange with colleagues motivates you and shows you that you are not alone.
• Practical support: colleague can drive you to work or help you in some other way.

Nora's tip: Use breaks for conversations with colleagues and organize joint activities after the shift.

Additional tips:

Effects of shift work on your health

Shift work not only disrupts your sleep rhythm, but can also lead to long-term health problems. Make sure you visit the doctor regularly, eat a balanced diet and exercise to minimize the risks.

Light therapy: Your helper against jet lag

Light therapy can help the body to adjust more quickly to night shifts. Special light boxes simulate daylight and help to adjust the internal clock.

Stress management: How to relax despite being on night duty

Night shifts are stressful, but with the right relaxation, you can handle them well. Here are some relaxation techniques you can try:

• Mindfulness: Concentrate on your breathing and take a few minutes a day for yourself.
• Progressive muscle relaxation: Tense and relax different muscle groups one after the other.
• Yoga: Yoga helps to improve flexibility, reduce stress and calm down.
• Relaxing baths:A warm bath with soothing additives such as lavender or chamomile can work wonders.

Nora's FAQs

Night shifts in nursing are demanding, but with the right preparation you can stay fit and focused. Plan to get enough sleep, eat a healthy diet and incorporate exercise into your daily routine. Use relaxation techniques and take regular breaks. With these tips, you will master every night shift successfully and healthily.

With a well-structured daily schedule and healthy habits, you can also successfully manage demanding night shifts. Always take care of your health, because only then can you fully concentrate on caring for your patients.

Are you looking for a new challenge in the care sector or would you like to make the most of your knowledge?
Register now on noracares.at and find the right job for you!

• Shift work: work that takes place outside regular daytime hours.
• Power Nap: A short, restful sleep of 10 to 20 minutes.
• Light therapy: Treatment with special light to regulate the sleep-wake rhythm.
• blood-sugar-level: The amount of glucose in the blood that provides energy.
• Immune system: The body's defense system against disease and infection.