How to adjust to night shift?

[DeLana_RN]

Hi, all,

after prolonged unemployment I found a wonderful job (yes, it can happen!) However, I have not worked night shift in many, many years (since I was a new grad, actually). Back then, I could never adjust to it, mainly because the for-profit hospital was so short-staffed that they required a mandatory OT shift every other week (yes, that meant 4 12-s; they called it a call shift, but you could just consider yourself called each and every time.) Plus, they did not allow self-scheduling and I would find myself having to work on-off constantly; it was a nightmare, and I only lasted about 6 months before I switched to days.

In this job, the schedule is much better: three consecutive 12's (if you so desire, and I do), no mandatory OT. But I still can't figure out how to make this work! Staying up all night is no problem for me (I'm an extreme night owl - note the time I'm posting on a night off, EST), but I have a hard time making myself go to sleep during the day. Of course, this is not a good thing... sleep deprivation could kill me if I run into a tree during my long commute home (in the past, I would sometimes drive home like in a fog - dangerous!)

So dear fellow night workers, please share your tips and tricks on how you survive - literally. I especially need to know the best way to prepare for your first night on as well as what to do on your last night off (stay up? Sleep, then get up late? etc.)

Thank you so much!

DeLana :)

P.S. I didn't think I would ever do nights again... but the pace is so much better at night than it ever was on days (I thought I would try to get off nights asap, but now I'm not sure at all!)

[dirtyhippiegirl, BSN, RN]

I don't have any advice re. having small kiddos since I don't have any, but:

Benadryl leaves me with too much of a hangover. Melatonin knocks me out without the lingering after-effects.

When I initially went to nights, I tried sleeping in a solid eight-hour block of time during the day. Just wasn't working. I was fighting my natural sleep cycle, which is to sleep in blocks of 3-4 hours, wake up for an hour or two or three, and then go back to sleep for another couple of hours. (I guess there is some historical backing that this sort of sleep cycle may have been more common with our ancestors before electricity was invented. Who'd have thunk?)

On my days off, I still nap but in shorter chunks of time. So I'll come home around eight, sleep from maybe 9-12, take another short nap from about 3-5...then go to bed around 11-midnight or so and sleep all night. Wake up around 6-ish (on a day off) in the morning and do it all over again.

[GitanoRN, BSN, MSN, RN]

certainly, i can relate to your dilemma, i use to work the night shift. however, my luck was that during the time i was supposed to be resting, the neighbors decided to do their lawn or their kids play the drums etc. and let's not mention the city workers began drilling the streets during my time of sleep. needless to say, i lasted 6 months on nights...then an opening for days came available & i jumped to it

[~PedsRN~, BSN, RN]

I think the key to enjoying nightshift really has to be the ability to sleep during the day.

I will work, get home, shower and eat a bowl of cheerios - and then literally put my head on the pillow and sleep like the dead until 4pm. :)

On nights I'm off AFTER having worked the day before, I can sleep all day - get up in the afternoon - go to bed at midnight and sleep all night again.

If I am horizontal.... I sleep.

I would try melatonin - I have heard some people really swear by it.

[joanna73, BSN, RN]

Benadryl has the same chemical compound as your over the counter sleep aids. I use it also. Either benadryl or melatonin works well for me.

[beckster_01, BSN, RN]

The day before my first night shift I will get up around 8am, then nap from 12-4/4:30. In between shifts I have no trouble sleeping, however it takes self discipline to make myself go to bed. I usually MAKE myself go to bed by 9am. I will usually wake up around 1 or 2, but as long as I stay in bed I am able to go back to sleep. For me, switching off of nights is always the hard part. That first day I will sleep until 1, when I usually naturally wake up. Then I am tired enough to go to bed by 11pm. I can't stay on the night schedule as some people suggest, it wears me down too much. Plus, I work day shifts as well, so it just isn't practical to stay up until 4am every night. Keep in mind, my only real responsibility is my dog, so that simplifies things. I also HAVE to work my 12's in a row, or else I get all messed up (since I don't like to stay on the night schedule when I am off). After a couple weeks you should be able to figure out what works best for you, good luck!

[Good Morning, Gil]

As far as exercise is concerned, I can't say I was very good about that even when I didn't work night shift lol, but I'm what they call "skinny fat" lol, meaning I am thin d/t my high metabolism, but my arteries will be a hot mess if I keep this up. I do eat healthy, though, for the most part :).

However, I am starting to exercise because it's healthy, right? And enjoyable :). The key to exercise and staying with it, I think, is finding something you enjoy doing.

If you hate that yoga class, you'll never go, etc. I hate running, so I would never keep up with that. I love to bike, though, so that's what I do :).

Exercise on days off.....that's what I do. I value my sleep on my working days, and if I tried to exercise when I got home from work, I wouldn't be able to fall asleep. I work 12's, and we all know those can sometimes turn into 13 lol. If I did 8's, then that would be different. I like 12's better than 8's, though.

Best of luck! It takes a while to adjust, I'm still trying to find the right balance :)

[jmpnjessie]

ZOMBIE. Nausea. Those are the worst feelings I had while working nights for 7 years. I also am returning to a 12 hour night shift and I TOTALLY agree that the atmosphere is better - for me, at least. I am an early morning riser by nature but was never able to sleep through a night. So...

Everyone does it differently. I agree wholeheartedly with Joanna (above) in that you must treat yourself well since you are abusing yourself by working nights. Exercise, small energy snacks (healthy) - plenty of water. I used to be able to head off of the floor and take a nice walk either inside the hospital (up and down stairs) or outside with a group. Keep busy, even if it is slow.....walk around, do exercises, whatever. Then you could always have a walk/jog after your shift before you head home if you can....it helped, too.

Have tried malatonin, Benadryl, Ambien....if I was not able to sleep for consecutive days/nights....The only one to keep taking if needed is the melatonin. Don't get used to relying on the others!!!

Have nice blackout curtains and get your temperature in your room comfortable for you. Get into a ritual, whatever you do. Have childcare in place so you are able to rest your mind and not worry about them OR they are coming in and waking you...

You may have to try a bunch of different earplugs...I used to use them regularly and if I shoved them into my ears too far my ears would ache....

I used to have the window rolled down even in winter in the mountains and sing "The Star Spangled Banner" at the top of my voice on the ride home.....LOLOL

I hope you find your "ZEN" spot - some of the best times I had were on the night shift.

[Cuddleswithpuddles]

For people who stay with a night shift schedule on your days off, what do you do on your off nights?

I am such a creature of habit when it comes to sleep. I know consistency will be best for me. However, I am not sure what the heck to do on my nights off. I love going out, going to museums, going hiking etc. It's gonna be a bummer not basking in the sun and staying inside. I am thinking I can meet up with fellow night owls at late night spots, cook, clean, study at home but then what else? Go to a 24 Walmart, a gas station, 7-11, strip club....? lol!

I would appreciate input on how your social life and hobbies have changed with the night shift. Thanks!

[DeLana_RN, BSN, RN]

Hi, all,

thanks for the tips, I'll have to try the melatonic for sure. However, I have found that since we use blankets to block out the afternoon sun, I really have no problem sleeping, even if the neighbors make a lot of noise (once I'm asleep, I don't hear anything).

However, I do have a more serious problem: I don't want to go to sleep! So what do you do for that?! Yes, I know, but reasoning has not helped so far. One problem is that I not only have a long commute, but management decides to hold frequent inservices and staff meetings after my shift, meaning that I can't even possibly get home until 10:30 (I try to get out of as many of these meetings as possible, but some are mandatory). Then I don't want to just go to sleep! So often it's after noon - I know, I know, it's dumb, but he morning sun is so bright and keeps me awake... plus a good book...

I do realize I can't keep this up, but how do you change this habit?!

Thanks again for any advice,

DeLana :)

[joanna73, BSN, RN]

You need to guard your sleep. It does take some time to wind down, which is why you have to try and get out of as many meetings as possible. If you've just worked nights, how can they make you stay? Otherwise, you won't last on nights.

[Cuddleswithpuddles]

Right at this very second, I am trying to stay up in preparation for my first night shift at my new job. I am already frustrated. Allnurses, do your thang and keep me awake.

[joanna73, BSN, RN]

I tried that when I first started nights. If you're tired go to sleep. When you wake up again, you can stay up for a few hours, then take a 3 hour nap. I still do this sometimes. It takes a while to transition into being up all night.