Night Shift to Day Clinic - Circadian Rhythm Reset Tips?

[NervousNurse45]

Hello!

A little over a week and a half ago I got home from my last 12 hour oncology night shift. 24 hours later I started my M-F day shift 0800-1630 dream job at an oncology clinic. I have been loving the work and the staff immensely, but am finding it hard to get my body and my brain to not feel tired 24/7.

A little bit about me: I used to work 40-60 hrs/week in college. 0500 get up, gym, class work 1-2 jobs, home and sleep by 2200. Only one day off, and then I would usually pick up extra shifts anyway. I am definitely a morning person, but knew nights was where I was headed as an RN. I worked 1900-0730 for 1-1.5 years, and physically felt awful for most of it (but loved the pace and my coworkers immensely, I might add!).

Since starting days my energy has been all over the place, but mostly exhausted. I eat (mostly) healthy, however cannot stop my sugar cravings. I (try to) stay hydrated the best I can, but find myself exhausted by 1800 and going to bed my 2030. I do get up at 0500 with my fiancee, but not without tons of coaxing and coffee! I take melatonin 10mg every night, sometimes with benadryl 25mg, sometimes just benadryl alone. Nothing seems to help me snap back full of energy in the morning. My sleep cycle remains so disturbed and broken even with consistency thus far.

I was wondering if any of you have advice regarding this circadian rhythm shift, any advice for regaining/retaining the energy I once had when I was previously a day-walker. I know overall it will take time to rewrite my system from working nights for so long, but if any of you have any little tricks that helped you along your journey I'd LOVE to know!

Any and all advice is valuable.

Thanks for your input!

Best Always,

Nervous Nurse

[K+MgSO4, BSN]

Your issue is in your first line...24hrs is not enough time to flip from night shift to a full week of days at a new job. As well as the physical tiredness you are battling information overload in a new job. I tell my new grads that it will take at least 2 weeks to stop the brain overload wearing you down.

Add in the Christmas period with all the parties, catch ups, planning for a big celebration or organising to travel somewhere there is little chance of resetting before the New Year.

If you are able keep the same wake and bed time every night, exercise, good diet (with all the goodies around at this time of year), take it easy on the alcohol, fizzy drinks and caffeine.

Make some SMART goals to get some targets for you to achieve. Good luck!

I am not sure if it is possible depending on the weather but get outside in daylight and fresh air even if it is just 20min, exercise and sunlight will assist resetting.