Starting on Night Shift

I tried to keep my night shift schedule for years while working nights. But, it was just my husband and I. I'd stay up all night, sleep all day. We'd have evenings that I wasn't working together. And on working times, often say hi/bye between shifts.  Sometimes I'd grocery shop after work, or at least pick up the necessities.  The hard part was day stuff sometimes happens. So, if we needed the repair guy, or trips to the auto shop, etc, it would be me since I had the "days" off. Also kinda hard to sleep through lawn mowers. I enjoyed nights for years. Just switched to a day job, so needing to get used to things like sleeping in an occupied bed!

4 hours ago, ToHealTheSick said:

Hey y’all! I am a new grad nurse starting on night shift in the Labor and Delivery Unit of my local hospital. I’ve already got a mask, earplugs, and blackout curtains, and have started to talk to my family about realistic expectations to make sure we’re all on the same page for allowing me to get some sleep. Beyond that, does anyone have any practical tips for surviving night shift? And for having a life outside of work and sleeping? I’m super excited to start working, but it would be a lie to say I’m not nervous about being on a schedule that’s not easily compatible with my family/friends. I know it’s probably just for a season, but still, I don’t want to unintentionally isolate myself. I guess my real question is how to set up a healthy work/life balance while working the night shift? ?

Once you are off orientation, try to schedule your shifts back to back. It makes it easier to get through and then adjust back to days on your time off (if you want to adjust back to days). Some don’t move back to days because it messes up the circadian rhythm too much. Also use the do not disturb mode on your cell phone! Works wonders when people always forget how you are sleeping during day and working at night. I also found an alarm clock that has a light that mimics a sunrise that was helpful. I did nights for years and did pretty well because I could stay on that night shift mode. The second go around was much harder and I am back on days thankfully! However, sometimes nights are nice as a new grad because it’s a slower pace and you have more time to ask questions, review charts, etc.

No coffee after 3am.

Eat a light breakfast when you get home.

I was one of those who switched back & forth with my sleep routine. I set the alarm for a 4-hr nap just before going in to work the first night. I usually slept 3 or 3 1/2 hours, and that was enough to keep me going all night. Then I went to bed shortly after getting home in the morning (within an hour . . .) and slept all day. After my last night shift, I would go home and sleep 3 or 4 hours only. I set the alarm for 4 hours. Then I stayed up all day so I could sleep that night.

I curfewed myself. I could drive until noon if I worked the night before. After that, I refused to be responsible for anyone - including driving - until I had at least 3 or 4 hours of sound sleep. And a 4-hour nap after working all night meant I was safe to drive for 4 more hours, that's all.  A 6-hour nap was enough for me to take on a whole shift, but I tried to avoid this. I am one of those who needs a regular 7 or 8 hour sleep. If I get 9 or 10 hours, I wake up singing! ?

Bedroom should be dark, cool, and insulated as best you can from sudden loud noises. Some people use a fan or air conditioner for white noise. Some use CDs. I could never find ear plugs that were comfortable when lying on my side. 

We have a landline phone (2 phones connected) in addition to our cell phones. I made sure that the landline phone could not be heard in my bedroom. I didn't have to turn off the ringer on both phones - only the one that could be heard from my bedroom. And, as speedynurse said, silence your cell phone. 

Sleep-times must always be scheduled. If you don't schedule that time, little tasks, errands, eating, reading, etc., will eat into your sleep time. You won't enough time left to get the sleep that you need.

I seldom could come home and go directly to bed and to sleep. I needed wind-down time. Don't pretend that you can count on using that time as part of your scheduled sleep-time. (If you get home at 7:45am, schedule your sleep-time for 8:45am to 4:45pm.) OK, if you normally are good with less, you decide when it's wise to get up.

If you have black-out curtains, as I do, I don't see why you would also need a blindfold. Actually, we went beyond black-out curtains. We covered the glass in our bedroom windows with cardboard. And we hung a long (to the floor) blackout curtain in our doorway. That way, with our door ajar, our cats could go to bed with me (so cozy and relaxing) and they could get up and leave the room when they wanted to leave. If you have kids who will be home while you're sleeping, this probably won't work for you.

If you have friends who work days, they'll sleep nights, and you will have evenings to get together. If you can group your nights together and have 2 or sometimes 3 nights in a row off, you may be able to switch to the day schedule and do things with your friends. I could do it, but not everybody can.