[Hopeslayer]

Having just recieved my license and got put on 11-7. I'm having a really hard time adjusting to those hours. Anyone have any advice? Mostly having problems sleeping, haven't had more than 4 or 5 hours a day since I switched to 11-7 last week. help!! lol

[traumaRUs]

8 hour night shifts are very difficult. Any possiblities of getting to 10 hour shifts or 12 hours hifts? That helps a lot.

[youngatheart]

I am orientating on days 7am - 7pm in one month i will switch to 7pm-7am really am a day person but that is the position i was offered really nervous about those hours as I really am a day person and have been for over 40 years. I hear your pain. I am really worried to.

[LoriAlabamaRN]

As a night shift person, I take melatonin every day. You can get it at any drugstore, walmart, grocery stores, etc. It's in the vitamin aisle. It's all natural, nonaddictive. Your body produces melatonin to go to sleep, and since the same gland produces serotonin while awake not only can you get exhausted trying to sleep days but you can actually battle depression. I take a 3mg tablet about 30 minutes before I want to go to sleep, fall asleep naturally and wake up refreshed, without any of the "hangover" feeling I get with actual sleeping pills. I have gotten many of my coworkers started on it and they love it.

Also, make your bedroom as dark as possible. I use tinfoil on the windows to block out all sunlight. Blackout curtains are also a possibility if during your off days you would like some sunlight in your bedroom.

White noise is good to block out all the pesky daytime noises, such as lawnmowers, people talking outside, and traffic.

Stop drinking caffeinated beverages at least four hours before you plan to go to bed.

Don't stuff yourself right before going to bed, you will not sleep well.

One or two alcoholic beverages before bed can help you to wind down and feel more like it's nighttime than morning; however, more than two will actually PREVENT you from resting well.

Keep the temperature of your room very cool, your body will feel more like it is nighttime. I keep a window AC in my room; not only does it prevent me from having the enormous utility bills from cooling the whole house to my sleep temperature, but it also provides delicious white noise!

Make sure that all your family and friends know that you will be sleeping during the day and not to contact you after 8am unless it is a dire emergency.

Conduct your usual "nighttime" rituals before going to bed.

If you use blackout drapes, close them as soon as you get home. If you want to read, etc before sleeping do so by electric light, not sunlight.

Invest in some really high-quality bedding, indulge and pamper yourself! Make your bed as comfy as possible, lots of pillows in a range of firmness. Get a down comforter and keep the room cool enough to need to snuggle up in it.

Wear dark sunglasses from the time you step out of your workplace until the time you step into your house. Sounds silly, but very effective!

Good luck!

[RNinSoCal]

Hello fellow NOC shift nurse!!
I agree with the above poster. Those are great tips. Melatonin did not work for me personally but it does work for some people. I use 25 mg of Benadryl or one Tylenol pm and it still works for me. I also try to exercise in the morning. 30 minutes on the ellipse after a busy shift will exhaust anyone. I wear ear plugs when I sleep and have heavy dark curtains also. All of my friends and family have been trained to leave messages on my machine because I turn off the ringer. My sister has a key to my apartment for emergencies and my apt manager knows I work nights. I used to have a problem with anxiety tht would keep me awake. I would worry about getting to sleep, staying asleep, sleeping long enough etc. I would also worry about work when I was new to med/surg. Now I just sleep whenever I can. Sometimes I sleep from 11 am to 6 pm, other times I sleep from 3 pm to 10 pm. If I only get 5 hours of sleep once in a while I know I will sleep better the next day. I was always an insomniac regardless of the shift I worked. I have done 8 hour nights, 12 hour nights and 12 hour days.
Make sure you stay hydrated during work. I have noticed new grad night shift nurses neglect nutrition and hydration. Your body will feel better if you adjust your eating habits also. I eat snacks around 0100 and 0500 (unless there is a pt crisis). Instant oatmeal is a favorite of mine or a protein bar. I also try to drink 24 oz of water per shift. Gatorade can work for a quick blood sugar and hydration boost also. Please see a doctor if you start feeling ill. I did have one co-worker who just could not work nights and ended up anemic and dehydrated in the ER. Take good care of yourself.

[youngatheart]

Thanks for all the wonderful tips, I am really getting nervous about working the 7pm-7am shift. I have always been a day person. I hope it doesn't take long to adjust. I think maybe as a new grad nights would be great to work. If it doesn't than I put in a note to work days if possible. Thanks again good tips

[Hopeslayer]

Well, about 1 week later and I have totally adjusted to the new shift. The irony beast has raised it's ugly head however. I have made it well known that I "dislike" 11-7, so, I am on 7-3's and 3-11's on the next schedule,lol. . Time to get "unused" to 11-7.