We all come from a number of different domestic, social, and family situations, so it might be hard for some to apply these tips to their day-to-day schedule, but after much research, and through my own experience, I have come up with a list of Do's and Don't's for trying to maintain a healthy lifestyle as a nightshift nurse:
1. You are what you eat. Nutrition and diet are number one on this list. I know, I know, in the break room there's always a plate of cookies, or a tub of brownies, or in my case a massive bowl of candy, that are always too delectable to pass up. OR, you're exhausted and sleepy and you just need that sugar rush to get you through until 0700. DON'T DO IT. Eating large amounts of sugar will make your blood sugar spike, and then crash, and you will end up feeling more exhausted than if you had just left the sweets alone. I find it works best to eat a BALANCED diet of low glycemic foods, and make sure not to eat too much before falling asleep, BUT do not go to bed hungry! I typically eat breakfast at 1730 when I'm leaving for work, then lunch around midnight or 0100, and then a small snack around 0300 or 0400, and if I'm hungry, another small snack around 0600 or 0700.
2. Exercise is key. Even if you wake up only 15 minutes earlier and go for a walk, you will notice it makes a dramatic difference in your energy levels at night. Some nurses I know work out in the morning after work, but I prefer to get my energy levels up before I have even started my shift. Also, working out right before bed, often makes it much harder to fall asleep. I typically get up an hour earlier and either go to the gym, or do a workout video, or sometimes just go for a short walk. It's tough, but the rewards are worth it.
3. SLEEP. Try to get 8 hours of sleep before a nightshift. I know it's difficult because our bodies are meant to be awake during the day, but there are a few things you can do to help you sleep. Make sure the room is dark to mimic nighttime; black-out shades are a God-send! Have some white noise, either a fan, or noise machine, or whatever you can rig up, to help drown out the sounds of your neighbors lawnmower, or the roofing men, or kids playing outside. I find that having white noise helps me fall asleep, and STAY asleep. Sometimes I listen to relaxing music when I'm trying to fall asleep in the morning. If you have especial difficulty falling asleep, you can take natural supplements such as melatonin or 5-HTP that can help. Some nurses I know take benedryl, but I find that it makes me more groggy when I do have to wake up.
4. Turn your cellphone on silent! And turn off the vibrate option too. There have been many a time where I have been woken up in the middle of the day by 1 short vibration from my phone, and then been unable to fall back asleep. Go off the grid if you want optimum resting time after or before a nightshift.
5. If you have trouble staying awake on the drive home (I know I sometimes do with my 45min+ commute), chewing ice can help, when rolling down the windows and/or loud music fails.
6. Get rid of toxins that cause your body harm. Quit smoking, quit excessive amounts of ETOH, and quit all the ridiculous things that you know causes your body to work overtime. IT IS NOT WORTH IT. The health benefits that come from quiting these bad habits are numerous! We are nurses, we know better, and we should be leading by example.
7. Take time for quiet and silence. Pray or meditate, or just close your eyes and breathe. Whatever it is, take time to be silent. Turn off your brain. Allow your muscles to relax. Breathe deeply and slowly, and prepare yourself for sleep or for your night that lies ahead of you. It's simple, and yet so helpful in this hectic and crazy world. Try to do this at least twice a day.
8. Finally, but still very importantly, make sure you take time to have a social life. Go out with friends, or family, have a hobby, enjoy the sunshine on your days off, read books, visit museums, go to concerts, and just enjoy life! So many nurses become jaded and frustrated with their jobs, because they lose sight of what's important. We don't live to work, we work to live.
This list may seem totally ridiculous and impossible, and I'm not sayng that I am 100% consistent with it, but I do notice a difference when I incorporate all or even just some of these little nuggets of knowledge. Try it! What's it going to hurt? Even if you change 1 or 2 of your unhealthy habits, and implement 1 or 2 of these healthy ones, you will already be on the path to living a more balanced and happy life!
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