If you are just starting a new job as a night shift nurse, or maybe returning to nights after a break, it can be daunting to try and find a routine. You want to stay awake and stay healthy at the same time.
When you are preparing for your new shift, here is what you need to know. First I want you to know, you can do it. If you think you can't, guess what - you have to - so starting telling yourself that you can.
I am a morning person. When I started nights, I had never pulled an all-nighter, I went to bed by 9PM if I could. I knew this would be difficult for me, so I started to leave myself notes around the house, so I would not forget anything. On my dresser is a list of everything I need done before I go downstairs. In the kitchen I have a list of everything to do downstairs. Next to the door is a list of everything I need to take with me before I leave.
Also, make sure you buy enough scrubs to avoid laundry between shifts. It takes away from your rest. I have four pairs, it seems to work well with mostly three 12-hour shifts. Also, purchase a nice scrub jacket, 2AM is freezing.
Before your first shift:
1. Go to bed slightly later and get a good nights rest the night before
2. Sleep in but get up by 10AM
3. Run errands, hangout with the family, eat something and go back to sleep by noon
4. Sleep from noon until 5 and then get ready for work.
5. Shower, eat dinner, pack your lunch, make your tea/coffee and water bottle (I drink tea/coffee at the beginning of my shift. The caffeine takes about 2 hours to kick-in, so this keeps me awake until about midnight)
6. Hit the road an hour before shift ( I live 20 minutes away but I like to get there early and read up on my patients)
7. Call your S/O now to talk about there day and day goodnight
*Do not pack a lot of sugar or carbs in your lunch since that will make you more tired. Pack veggies, fruits, proteins, soups, salads, a piece or two of chocolate, and something salty
On Shift:
1. When you first get there, don't start looking at the clock. Time will never pass
2. Drink that tea/coffee you made
3. Write out your plan for the night (that is why you are early)
4. Around 10:00 I start to get hungry, so I know it is time to pass my medications. Once all my medications are given and my patients are bathed/comfortable/asleep, I grab a snack and start documenting.
5. Midnight - remember it is now the next day. Here is where everything starts to get confusing. Most people go to work and come home on the same day. You have now gone to work one day and are coming home the next. It takes a long time to get used to, you may miss a few appointments because you are unsure of the day, try to use a planner and family members to help you keep your schedule straight for a few weeks.
6. After midnight, I do not drink any more coffee or tea unless I have to. I like to drink ice water or juice. V8 seems to help me stay awake the most. If I drink tea/coffee now, I get jittery and feel sick. Also, if you drink coffee at 5, then it kicks in at 7 when you want to go home and sleep. I also eat my "lunch" somewhere around midnight-3AM. You might have a lot of down time here, this is a great time to right your notes.
7. At 4AM we start our blood draws and then the morning takes off with medications, AM care, 6AM documentation and report. 7:30 comes before you know it.
*Nights go by much faster if you are busy, so try to help everyone you can and stay on your feet. If there is no one to help, do some yoga, lunges, jumping jack...just keep moving.
*It also really helps to have a friend on the unit who will keep you on your toes. My coworkers are great at scaring the heck out of my when I come around a corner, or splashing me it water when I look tired.
When you leave work:
If I am going back to work the following night, I go home, shower, do anything around the house I need to, and go to bed from 9AM-5PM. Sometimes I am hungry, so I will have a small protein snack so my stomach doesn't wake me up. When I get up at 5PM, I go through the same routine.
If I am not going back to work, then I will go home, shower, and go to bed. I wake up by noon and then start with housework, appointments, volunteering, a second job, visiting family...whatever keeps you out of the house. I drink tea/coffee around 3PM if I need to and try to get to bed between 9PM-10PM. When I am not on shift, I try to keep a strict 10PM to bed in order to keep some normal schedule for my body.
*Make sure you find a way to keep your room dark while you sleep during the day. I use a sleep mask, but most people get room darkening shades.
I hope this helps you. Your schedule will be slightly different, especially if you have kids, but you will find your routine. Night shift is great, and you do not have to get up at 5AM! When everyone else is leaving for work, you can laugh because you are headed to bed!
