Nurses Shift Work Health: Navigating the Night and Day

When discussing the life of a nurse, the clock doesn't tick in a straight line from 9-to-5. I've lived that reality, and I'm aware of the toll that can be extracted, but the understanding of the power of mental intention and information gives me the tools to change that challenge into a more manageable, perhaps even fulfilling element of my life.

Working shifts can throw your body’s internal rhythm, also known as the circadian rhythm, completely out of whack. This system controls everything from our sleep, hormone releases, eating habits and our mood, and when you're working irregular shifts or nights, your body has a hard time keeping up.

Persistent problems associated with irregular shifts are fatigue, stomach problems, mood swings, and a weak immune system, and they're not pleasant.

Coming home from a night shift, it can be nearly impossible to fall asleep during the day. The sunlight, noise and invitations to socialize all make it difficult to rest.

Unpaid sleep debt can build up over time, and leads to serious health problems such as heart disease, diabetes and depression.

It’s not just the physical toll that nurses face, but also the emotional and mental strain. The distance from loved ones, the jarring adjustments to different schedules, and the crushing weight of high-stakes work can all be very hard on even the strongest people.

Your body can often feel the negative effects of a disrupted sleep pattern, and with stress and burnout on the rise, when working at a night shift.

Well-known strategies to combat this include getting enough sleep, I create a quiet, cool and dark sleep environment, block out any light and use a white noise machine, steering clear of caffeine and screens before bedtime, and consistently sticking to a sleep schedule even on my days off.

My diet is also a priority, and so I eat well-balanced meals at regular intervals, steer clear of heavy meals before sleep and stash healthy snacks like nuts, fruits and yoghurt in the fridge for my shifts. Hydration is also high on my agenda, but I limit fluids before sleep so I don’t wake up in the middle of the night to use the bathroom.

Regular physical activity helps to regulate my body clock and squashes stress, and even a few short walks or stretches during my breaks can make a real difference, and exposure to bright light during my shift has been found to be really effective in staving off drowsiness.

Using light to my advantage, for example, I wear sunglasses on my way home from the night shift to cut down on morning light and get my body prepped for sleep.

Lastly, building a support network is also something that I believe in and connect with fellow colleagues who know what it’s like to be on a night shift, sharing tips and offering emotional support, and communicating openly with my family about my schedule.

As for shift work, the line between professional duties and personal life is blurred, it's a lifestyle that requires a delicate balance. Coming up against this challenge, I've found that intention and imagination are the keys to carving out that balance, and moments of reflection or journaling are often carved out from the day's hectic schedule for me.

Writing becomes a sanctuary that unravels the tangles of fatigue and emotion and also gives me a bridge to the world beyond the hospital walls, reminding me of who I am beyond the nurse’s uniform.

Social activities are tricky to plan, but they are crucial, therefore I plan my get-togethers and make sure everybody knows my schedule, on my days off too. I occasionally say no to events so that I can conserve my energy and don’t burn out, this isn't selfishness, it's self-love.

One of the paradoxes of shift work is that it can destroy our well-being, yet it can also give us the capacity to be more adaptable and resilient. Knowing this is what allows us to live with the reality of shift work.

In this resource on shift work and health, you'll find research-backed tips and heartwarming personal stories that resonate deeply with anyone who lives this life. It’s impossible to get rid of the irregular hours but it is possible to develop brand new routines, customs and relationships that can take up the place of the old ones, and that's not easy but it is achievable.

I see a future where nurses have the strength to write their own stories, literally and figuratively, and that’s basically what the Nurse Who Writes project is all about, merging wellness strategies with the art of storytelling and offering grants and support to nurses who want to tell their tales and offer their insights.

Self-reflection, connection and sparking change are what get you going, when navigating the complexities of shift work. Coming home from a long shift can be like a guiding light in the darkness, and for those who work irregular hours, it can feel like a beacon to get them through the night.

Coming from someone who has been there, if you're a nurse, know that your health is your top priority, protect it, speak out, and don’t be afraid to do so. Night shifts may be long, but the dawn is always coming.

The separation from family and friends, irregular schedules and the stress of critical work can wear down even the most resilient spirits.

Practical advice is within reach. You don't have to surrender to the turmoil of shift work.

Strategies, that I've found crucial are:

Prioritize your sleep, create a dimly lit, quiet bedroom environment and suppress any caffeine and screen use in the evening, while sticking to a regular sleeping schedule, even on days off.

Nourishment can also be managed with a diet of well-balanced meals eaten at regular intervals, avoiding heavy meals before bed and filling up on healthy snacks like nuts, fruits and yoghurt. Fluids should be kept at a reasonable level, to avoid needing to get out of bed in the middle of the night.

Regular physical exercise is also good news. It sorts out your body clock and reduces tension, short strolls or stretches during breaks make a difference.

Natural light is something to be used for good too, bright light in the evening helps me stay awake, and shades on the way home shield me from morning light and get my body prepped for sleep.

Lastly, build a network of fellow workers, they get what you’re going through, share advice, offer emotional support and communicate openly with family about your needs and problems.

Why I Wrote - The Shift Worker’s Paradox

This book exists because nurses, and all shift workers, deserve more than advice to “hydrate” or “adjust your sleep.” They deserve research-driven strategies to mitigate risk, preserve health, and understand the exposures they shoulder in service of others.

Author: R.E. Hengsterman, MSN, MA, M.E., RN

Registered nurse, night-shift administrator, and author of The Shift Worker’s Paradox

Nursewhowrites.com

For educational purposes only. Not medical advice.