How to Survive Night Shift Like a Pro

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If you’re a nurse who enjoys getting your work done with few interruptions and you like having the time to get to know your patients and coworkers, consider working the night shift. For night shifters, the trade-off to an unconventional sleep pattern is a (mostly) pleasant work atmosphere—and maybe a shift differential. At the same time, there’s certainly a learning curve involved in adapting to this lifestyle.

6 Tips for Nurses Working Night Shift

Try these techniques for surviving the night shift like a pro so you can focus on enjoying the benefits. 

1. Get Sufficient Sleep

Prepare for your first night shift by taking a nap that day. Yes, there are plenty of superhuman nurses who come in for a night shift without napping—they’re the reason we see signs outside the hospital that say, “Heroes work here.” However, when the 3 a.m. slump rolls around you’ll thank yourself if you took a decent nap the day before. 

Some nurses will attempt to stay up late the night before their shift, followed by a day of sleep prior to the start of their shift, but this is a learned habit and may not work for everyone. If you aren’t a night owl, get up at your “regular” time and aim for a 2-4 hour nap prior to your shift. Your body will thank you for prioritizing sleep before an overnight shift. 

2. Stay Well-Nourished 

Working nights can make it tempting to chase a cup of coffee with an energy drink but be careful not to overshoot your caffeine intake. The FDA recommends limiting caffeine consumption to 400mg per day, or about two small cups of coffee. Keep in mind that although your patients are “sleeping” at night, there’ll be plenty of opportunities for an adrenaline rush to wake you up on any given shift.

Drinking plenty of ice-cold water during your shift is essential for staying well-hydrated, feeling refreshed and staying alert. Paired with nutrient-dense foods, proper hydration can keep sluggishness at bay, especially in the early morning. Avoid sugary processed foods that lead to insulin spikes; the crash from a sugar high can make night-shift fatigue feel even worse. My go-to night-shift meal was quinoa and chicken stuffed peppers—a nutrient-dense, protein-packed option. Some nurses find that sticking to small snacks rather than full meals throughout the shift helps them maintain energy levels without feeling overly full.

RELATED: 7 Make-Ahead Breakfasts for Your Shifts

3. Create a Restful Retreat

When you become a day sleeper, you’ll quickly realize that the sun is your biggest foe and blackout curtains are your best friend. If you’re traveling, use your nursing innovation skills to create makeshift blackout curtains or check with your landlord about putting up temporary window treatments (just don’t risk your deposit). 

Other items that can help block unwanted daytime stimuli are eye masks, earplugs and white noise machines. Many smartphone features can help you sleep better, too, such as the “Do Not Disturb” mode. You can also try one of the many apps that offer bedtime stories, soundscapes and playlists to help you ease into a restful sleep. Finally, set your thermostat to automatically adjust to your ideal sleeping temperature, keeping you warm and cozy or crisp and cool, depending on your preference.

4. Schedule Exercise Time

Night shifts can be physically exhausting, and working out after a series of tough nights may feel unappealing. However, maintaining a regular exercise routine supports your health and helps counter the effects of a disrupted circadian rhythm. Even on the most exhausting days, a walk or run outdoors can lift your mood and restore a sense of normalcy. Consider activities you enjoy—whether it’s cycling, swimming, weightlifting or aerobics—so you’ll be more likely to make time for them.

RELATED: Best Workout Discounts for Nurses and HCPs

5. Own the Unconventional Lifestyle 

Working the night shift means the usual “rules” of daily life no longer apply. If your body craves a bowl of spaghetti at 8 a.m., go for it! And don’t hesitate to turn down social invitations if they interfere with your pre-shift nap—just suggest a different day to catch up.

As you find your own rhythm, some of your best resources will be your coworkers. Use downtime to connect with them and pick up tips on transitioning between day and night modes. The camaraderie on a night shift is unique, so be ready to make lasting memories with your fellow night owls.

6. Don’t Drive Drowsy

Lastly, never drive home from a night shift when you’re feeling sleepy. Fatigue can significantly impair reaction times and decision-making, making it as dangerous as driving under the influence. After a long, demanding shift, even a short drive home can become risky if you’re fighting to stay awake. In this situation, consider options like carpooling with a coworker, taking a short nap in a rest area at work or using rideshare services to get home safely.

To take the next step in pursuing a career as a night shift nurse, view current job postings on Vivian Health.

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Editor’s Note: This blog was originally published in January 2022 and was updated in October 2024.