Working during the day is pretty standard, but learning to survive night shifts can be rough. After a few years of experimentation, I’ve landed on a few key tips for making the night shift more enjoyable!
1. Caffeine
I still haven’t found a way around this. I used to drink endless bottles of Mt Dew until it finally hit me that I was sugar-crashing HARD by 4:00 am. Anyone who has worked a night shift is intimately familiar with that 4:00 am slump that hits hard and tempts you to sleep at the desk under a warm blanket. I HATE feeling sleepy but being forced to stay awake, so I chase away that feeling with liquid caffeine additives in my water bottles! Adding a little flavored caffeine to a water bottle allows me to consume the same amount of caffeine without added sugar. The extra bottle of water is a plus, too!
My favorite kind is Mio Energy, especially the Wicked Blue Citrus and Acai Berry Storm flavors. You can get these (and many more flavors) at Walmart, Shnuck’s, Kroger, etc.
Regardless of which caffeine option you choose, I recommend reading the label to know exactly what you’re consuming! Many energy drinks are TERRIBLE for your heart. If you’re a cardiac nurse, it’s a double whammy. Do your research!
2. Protein
If you’ve made it through nursing school or have dug into nutrition, you already know how important protein is for maintaining sustainable energy. It’s tempting to run straight out of the house with a single banana or a handful of Cheez-Its, but I always regret it when I’m exhausted when the 9:00 pm med pass rolls around.
I have much better luck eating a full meal (often a frozen steamer bowl) before work and bringing a high-protein snack to carry me through charting. Maintaining a steady amount of protein early in my shift keeps the 4:00 am slump at bay and prevents me from getting grumpy! Here are a few frozen meals that don’t break the bank but help me survive night shifts! Their protein levels vary, and some have more carbs than I’d prefer, but I’ve settled on these after the past few years. I alternate each week so eating lunch doesn’t get boring!
- Whole & Simple: Southwestern Style Chicken Quinoa Bowl – 16g protein, from ALDI
- *For a great thorough review of the Southwestern Style Bowl, check out this blog post from The ALDI Reviewer!
- Whole & Simple: Mediterranean Style Chicken Quinoa Bowl – 17g protein, from ALDI
- Healthy Choice Café Steamer: Grilled Chicken Marinara with Parmesan – 21g protein, from Walmart/Schnuck’s/Kroger
- Healthy Choice Power Bowls: Basil Pesto Chicken – 20g protein, low carb, from Walmart/Schnuck’s/Kroger
- Healthy Choice Power Bowls: Chicken Marinara – 19g protein, low carb, from Walmart/Schnuck’s/Kroger
- Healthy Choice Simply Steamers: Grilled Chicken & Broccoli Alfredo – 28g protein, from Walmart/Schnuck’s/Kroger
- Park Street Deli Snack Selects: Pepper Jack Cheese, Raisins, and Honey Roasted Peanuts – 8g protein, from ALDI!
- *There are multiple flavors of the Snack Selects with different types of cheese and nuts.
I didn’t notice before now that I buy a LOT of Healthy Choice brand options, but the ones listed really are delicious! 🙂
3. Bring something to do at 4:00am
Shhh, don’t tell the dayshifters that we have downtime! When you’re lucky enough to have stable sleeping patients overnight, and no trainwreck admissions are lurking in the ED, it’s very easy to get tired at the desk. You can only talk to coworkers for so long, and if you don’t actually like them (we keep it honest here), then you don’t want to be sitting around.
Depending on your hospital’s policies, you can bring simple activities to keep yourself occupied. I like bringing books to read because it allows me to listen for my patients, keep an eye on their alarms, and reading can be stopped immediately if crap hits the fan. Some people listen to TV shows and music with Bluetooth headphones, but be wary of these: many hospitals ban their use because it could impede your ability to hear critical alarms, overhead pages, and cries for help from patients or staff members. I’ve seen nurses bring mandala coloring books, small crochet projects, and homework! This month I’ve been reading Sarah J Maas’s Throne of Glass series, learning to crochet a rainbow dinosaur through a company called Woobles, and building my Spanish skills on Duolingo. There are endless options, so find something that interests you to help you stay awake!
However, patient safety comes first; always follow your hospital’s policies and use the critical thinking skills you spent so long in nursing school to grow! 😊
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