Balancing Shift Work and Self-Care: A Nurse’s Guide to Staying Energized

Balancing Shift Work and Self-Care: A Nurse’s Guide to Staying Energized

Shift work is no joke—it’s tough on both your body and mind. Whether you're working 3–11 PM shifts like me or tackling night shifts, finding ways to stay energized and take care of yourself is key. Here are some tips I’ve learned along the way to help you create a routine that works for you and keeps you feeling your best.

1. Prioritize Your Sleep Schedule

We all know sleep is important (hello, healthcare workers!), but it’s especially crucial for us shift workers. Without enough sleep, everything feels harder.

• Stick to a routine: Try going to bed and waking up at the same time every day—even on your days off. It helps keep your internal clock steady.

• Create a sleep-friendly environment: Blackout curtains, earplugs, or a white noise machine can do wonders. Personally, I can’t live without my sound machine from Amazon. It’s a lifesaver and even has a sunrise alarm clock! (I’ll post a review about it soon—stay tuned.)

• Try power naps: While I’m not a big napper, a quick 20–30 minute snooze before or after a shift can be a total game-changer if you’re dragging.

2. Nourish Your Body with Meal Prep

It’s so tempting to grab a snack from the vending machine or hit the drive-thru after a long shift, but meal prepping can save you money, time, and your health.

• Plan balanced meals: Aim for a mix of lean protein (I’m all about chicken and steak), whole grains, healthy fats, and plenty of fruits and veggies. I know this sounds harder than it is, especially during the chilly Massachusetts winters, but it’s worth the effort.

• Batch cook: Set aside one day a week to prep meals in advance. Portion everything into containers so they’re ready to grab and go.

• Bring snacks: Keep snacks like nuts, Greek yogurt, fresh fruit, or granola bars in your bag for those moments when hunger strikes mid-shift.

• Hydrate, hydrate, hydrate: Don’t underestimate the power of water. Keep a bottle with you and sip throughout your shift—dehydration will zap your energy in no time.

3. Stay Active, even with a Busy Schedule

I get it—working out after (or before) a long shift can feel impossible. But even small doses of activity can make a big difference in how you feel.

• Go for quick workouts: Even just 15–20 minutes of movement can do the trick. Bodyweight exercises, yoga, or a quick HIIT session are great options when you’re short on time.

• Make it an appointment: Treat exercise like something you can’t cancel. Whether it’s before or after your shift, pencil it in and stick to it.

• Move during your shift: I try to take the stairs instead of the elevator, stretch during breaks, or do a quick lap around the unit. It keeps me awake and gives me a little burst of energy.

4. Prioritize Mental Health and Relaxation

Nursing isn’t just physically demanding—it’s emotionally draining too. Taking care of your mental health is just as important as taking care of your body.

• Try mindfulness: Apps like Headspace or the meditation feature on my Fitbit are perfect for helping me unwind after a long day. Even just a few minutes of deep breathing can work wonders.

• Create a post-shift wind-down routine: Whether it’s listening to music, reading, or even binge-watching your favorite show, give yourself time to decompress after work.

Taking care of yourself as a shift worker isn’t always easy, but with a little effort and planning, it’s totally doable. Start small, find what works for you, and remember—your health and well-being are just as important as the care you provide to others. You’ve got this!