August 16, 2020

10564 Views

First Day Food for Gypsies

Posted on August 16, 2020January 26, 2023 by Lori Boggan

On your first day, the last thing you want to worry about is where to get your lunch from. Chances are that you have just arrived in your new city and are still finding your way around. In my experience, the cafeteria is best left as back up. Though many hospitals are improving their options, I like to bring my own food. The cafeteria is for those moments when I have forgotten my lunch. A little planning ahead can make all the difference. The following are some suggestions for success on your first day and the days to follow.

Breakfast

Start your first day right. Get up early enough that you can fit breakfast in. It is so important. Don’t skip breakfast!! A nurse’s brain is tasked with critical thinking, multitasking, and long hours. A travel nurse’s brain is tasked with all of this as well as learning the unit is essentially one day. A great, easy, and quick breakfast is oatmeal with fresh fruit. Oatmeal is high in fiber, stabilizes blood sugar, and is heart-healthy.

Lunch

If you (like most of us) are working three shifts in a row, prepare something ahead of time so that all you have to do is grab a container from the fridge on your way out the door. A perfect option that will give you lunch for several days is soup. Click here for one of my favorite soup recipes that is super easy to make. I give both vegetarian and meat options.

Snacks

Fruit and nuts are the best and healthiest options to sustain your brain for that long, information-packed first day. Bananas are an easy snack that will continue to sustain your blood sugar. Nuts such as walnuts or almonds are a great hunger fix.

Water

I can not emphasize enough the importance of drinking water. Try to drink as much as possible. I keep a bottle of water with me at all times. Dehydration is a headache trigger for me so I have learned the hard way.

Tea/Coffee

This is my daily treat. Every day I wake up, the first thing I think of is my first cup of tea, then the second. I bring my tea with me to work. I like to use honey as a sweetener instead of sugar. Honey sweetens with the added benefit of vitamins/minerals and more.

I hope this inspires you on your first day. Wellness and well being are at the center of our profession. Eating right makes a huge difference in our well being. Take the time every day to take care of you. What are your eating routines at work?

By The Gypsy Nurse

July 11, 2020

12869 Views

The A, B, Z’s of Travel Nursing – Why Sleep Matters

Posted on July 11, 2020May 19, 2021 by The Gypsy Nurse

Trying to juggle the demands as a travel nurse can be challenging. For the night shift travel nurse, a lack of sleep, a late-night, insomnia, more than one late night…they can all add up to a tired you.

When you are not rested, you are not at your best. That can mean irritability, grumpiness, a foggy head, and possibly poor decision-making when it comes to patients. It’s important to note that sleep is a lot like calories and nutrition. It’s not just about how much you get, but how much quality sleep you get.

Here are a few reasons why getting enough Z’s is so important.

Accidents

The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes a year. Fatigue is also linked to work related accidents, and medication errors among night shift nurses.

Health risks

Studies show that the majority of people suffering from insomnia also have at least one other health concern. When left uncorrected, loss of sleep can lead to conditions such as heart disease, high blood pressure, stroke, and diabetes.

Depression

Sleep deprivation can quickly become a vicious circle. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep.

Physical impact

When you body is deprived of sleep it releases more stress hormones which in turn actually ages your skin. It can also slow growth and development in younger people.

Weight gain

Research studies suggest that sleep loss appears to stimulate appetite and cravings for high-fat, high-carbohydrate foods. In fact, inadequate sleep is correlated with decreases in leptin, a hormone that regulates and suppresses hunger.

Decreased Performance and Alertness

According to WebMD, sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%.

Sick (and tired)

Without the right amount of sleep, your immune system doesn’t have a chance to rebuild its forces. According to the Mayo Clinic, it’s more likely that your body won’t be able to fend off invaders and you may take longer to get over an illness if you continuously lack sleep.

The best you means a rested you.

Your ability to care for patients, handle stress, and display good judgment rely heavily on adequate sleep. There’s a lot of truth to the saying “get your beauty rest” but it goes much further than that, so be sure to catch your Z’s!

Find your NEXT Contract NOW!

By The Gypsy Nurse

April 4, 2020

12457 Views

On the Road Again – 10 Tips to Help Travel Nurses De-Stress

Posted on April 4, 2020May 19, 2021 by The Gypsy Nurse

If you’ve chosen to journey across the country as a travel nurse, you’ve probably hit a few bumps in the road along the way. Long days, challenging patients, conflicts with supervisors, and even bad weather can increase stress levels. It’s important to take care of your health and avoid Travel Nurse Burnout. Everyone will appreciate you more if you are in a fair, optimistic mood.

Here are 10 easy ways to de-stress and even lower blood pressure. Please take five minutes for yourself and give them a try the next time life throws you a little extra anxiety.

10 ways to de-stress

1. Play music

While classical music can be extremely calming and decrease levels of stress hormones, the truth is any music you enjoy can increase the flow of feel-good chemicals to the brain and help you relax.

2. Disconnect

Turn off your cell phone, step away from your computer, look away from the screen. Uninterrupted screen time can actually increase stress. So be sure to take frequent breaks and, from time to time, disconnect completely.

3. Laugh

Anything that makes you chuckle will work, a joke, funny video, hilarious memory, laugh out loud. According to the Mayo Clinic, “Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs, and muscles, and increases the endorphin that is released by your brain.”

4. Breathe

Breathing exercises can help. One popular choice is to take a deep breath in, hold for the count of ten, then exhale for a count of ten. In fact, just taking a few deep breaths can reduce tension and de-stress. The extra boost of oxygen nourishes the brain and can lower blood pressure.

5. Sniff

Escape for just a few moments with essential oil. Aromatherapy has been shown to decrease stress levels, making them perfect for de-stressing; some popular scents include lavender, vanilla, and chamomile.

6. Eat like a monkey

Bananas are loaded with potassium, which has been shown to help regulate blood pressure and even improves energy levels during stressful times.

7. Take a walk

Moving your body or any exercise that you enjoy stimulates blood flow. Helping to de-stress. Staying active regularly helps keep you fit and better prepared to handle stressful situations.

8. Eat

Good nutrition continuously helps keep you healthy, but a treat from time to time in small portions can also boost your mood and combat stress. Dark chocolate is one of the best choices because its flavanols may improve blood flow and lower blood pressure.

9. Rest

Sleep is an important component of a healthy lifestyle. But not all sleep is created equal. To be rested, you need adequate amounts of uninterrupted sleep. Many times it quality, not quantity, that can best help you de-stress.

10. Plan

De-stressing takes time and planning. No doubt you will have jam-packed days and challenging to-do lists to keep stress at bay and build time between commitments. Don’t schedule every minute to avoid rushing and fear of being late—real stressors!

By The Gypsy Nurse

July 20, 2019

9009 Views

Travel Nurses Maintain Motivation to Exercise

Posted on July 20, 2019May 20, 2021 by The Gypsy Nurse

How do travel nurses stay motivated to exercise after working 3 or 4 twelve hours shifts a week?

I asked my fellow Travel Nurses…

I received some great responses. Here are the Top 5 suggestions on how travel nurses stay motivated to exercise or workout while working on an assignment.

Set Goals:

Staying motivated starts with setting a goal. Set a goal for a specific dated physical event (i.e., Marathon, walking event, etc.) and tell everyone that matters to you. Having people who you care about help hold you accountable is a great motivator.

Make it A Habit:

According to research, it takes only 21 days to form a habit. If you can do anything for 13 weeks, you can certainly handle 21 Days.

Accountability:

Determine your goals and request someone who you see as a Mentor to help keep you accountable and on-track.

Show Up:

This sounds very simple, but it’s frequently the most difficult part. Start by simply showing up, whether that is a gym, a class, or even just setting a time in your housing comfort to workout or exercise. Show up.

Reward yourself:

Set specific goals and give yourself a reward when you reach them. The reward can be whatever you feel will motivate you to do well. It could be a treat, cheat day or again whatever make you stay motivated.

Have you found any ways to stay motivated to exercise or workout while you are on assignments or between assignments? Do you use any of the methods above? What works for you? Please post your recommendations in the comments.

Here are some additional resources for Fitness:

Travel Nurse Guide: Step by Step

By The Gypsy Nurse

February 9, 2019

8643 Views

Travel Nurses Stay Fit While Exploring: Running Tours

Posted on February 9, 2019March 21, 2022 by The Gypsy Nurse

How do Travel Nurses Stay Fit?

Travel Nurses stay fit in a multitude of ways. Now travel nurses can stay fit at the same time they are exploring their new city!

Are you a runner? Enjoy exploring a new city? Hate running alone? Looking for a running partner? Tired of the treadmill? Wanting to find a great way to incorporate running and being a tourist? I ran (no pun intended) across a some sites that combines running with tourism.

City Running Tours

City Running Tours currently operates in 14 different cities across the USA and many of these are locations that use a lot of Travel Nurses!

Washington DC
San Francisco
Chicago
Austin
Boston
Denver
and MORE!

GO! Running Tours

GO! Running Tours offers a Beer Running tour in Asheville. It begins and ends the run with Asheville’s newest and biggest brewery to date, New Belgium! They offer a variety of other tours in Asheville and many more not just in the USA, but throughout the world – so you can keep running and touring all over the world.

7 North America Locations
4 South America Locations
6 Asia Locations
2 Africa Locations
1 Location in Sydney Australia
43 European Locations

Why not try out one of these running tours?

As a Travel Nurse, sometimes it’s difficult to maintain a fitness routine. Many times, we are too involved in exploring the new city, trying to make social contacts and learning the new facility that we have landed in to give time needed to our personal wellness. The treadmill at the hotel or apartment community do little to entice you to get motivated. Watching the news or the latest episode of what-ever reality show is currently playing on the wall mounted TV while you sweat away isn’t the most optimal of enjoyment.

What are your thoughts? Have you done one of these before? Willing to try it out? Maybe you think this is CRAZY? Let me know in the comments below.

Are you looking for your next travel nurse contract?
Check out these HOT Travel Nurse Jobs

By The Gypsy Nurse

January 21, 2019

10969 Views

Treatment: Shift Work Disorder

Posted on January 21, 2019March 21, 2022 by The Gypsy Nurse

If you feel that you or someone you know suffers from Shift Work Disorder, you probably want to know how to treat it. Below you will find some interventions that have been successful for others in the treatment of SWD.

Treatments for Shift Work Disorder

“Prescribed sleep/wake scheduling”

Experts agree that there is no such thing as an “ideal” night work schedule, but some schedules may be better than others. For example, you can rotate shifts every two weeks in a forward (delaying) direction was found to be easier than rotation in a backward (advancing) direction. Some experts have advocated short runs (1 to 2 days) of night work with time for recovery; however, in the traditional heavy industries, longer (5 to 7 day) runs remain the rule.

Bright light treatment

The light-dark cycle is the most important environmental time cue for entraining circadian rhythms of most species, including humans, and bright artificial light exposure has been developed as a method to improve circadian adaptation in night workers. The timing of bright light exposure is critical for its phase shifting effects. To maximize a delay of the body clock, bright light exposure should occur in the evening or first part of the night, and bright light should be avoided in the morning

Melatonin Treatment

Melatonin is a hormone secreted by the pineal gland for about 12 hours at night. Taking melatonin resets the body clock in the opposite direction from light exposure; that is, taking melatonin in the afternoon or evening may cause the clock to reset to an earlier time, while taking melatonin in the morning may cause the clock to reset to a later time. Melatonin has been shown to accelerate the adaptation of the circadian system to a night work schedule

Medications that promote alertness

Caffeine is the most widely used alerting drug in the world and has been shown to improve alertness in simulated night work. Caffeine may or may not be recommended as a treatment for shift work disorder but it’s The Gypsy Nurses‘ go to drug of choice. Modafinil and armodafinil are non-amphetamine alerting drugs originally developed for the treatment narcolepsy that have been approved by the FDA (the US Food and Drug Administration) for excessive sleepiness associated with Sleep Work Disorder.

Medications that promote daytime sleep

Obtaining enough sleep during the day is a major problem for many night workers. Hypnotics given in the morning can lengthen daytime sleep; however, some studies have shown that nighttime sleepiness may be unaffected.

Other Interventions for Sleep Work Disorder

Minimize exposure to light on your way home from work if you are on the night shift to keep morning sunlight from activating your internal “daytime clock.”
Follow bedtime rituals and try to keep a regular sleep schedule – even on weekends.
Go to sleep as soon as possible after work. It is important to get at least 7 to 8 hours of sleep every day.At home, ask family and friends to help create a quiet and peaceful setting during your sleep time.
Have family members wear headphones to listen to music or watch TV. Encourage people in the household to avoid vacuuming, dish washing, and other noisy activities during your sleep time.
Put a “Do Not Disturb” sign on the front door so that delivery people and friends will not knock or ring the doorbell.

Head Nurse; A fellow blogger writes about how to deal with night shift in the post titled Beginners Guide to Working Nights. I would encourage you to read this informative and somewhat comical entry for the new night shift worker. The recommendations are excellent for sufferers of Shift Work Disorder.

That old saw about a fifteen-minute shower being equal to eight hours’ sleep? Is true. Don’t make any decisions about anything until you’ve poured a substantial quantity of hot water over your head. This goes whether you’re working that night or not. It’s amazing how far a little soap will go to make you feel Almost Human.

Breakfast

Lunch

Snacks

Water

Tea/Coffee

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Here are a few reasons why getting enough Z’s is so important.

Accidents

Health risks

Depression

Physical impact

Weight gain

Decreased Performance and Alertness

Sick (and tired)

The best you means a rested you.

Other Articles of interest for the Night Shift Travel Nurse:

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10 ways to de-stress

1. Play music

2. Disconnect

3. Laugh

4. Breathe

5. Sniff

6. Eat like a monkey

7. Take a walk

8. Eat

9. Rest

10. Plan

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How do travel nurses stay motivated to exercise after working 3 or 4 twelve hours shifts a week?

Set Goals:

Make it A Habit:

Accountability:

Show Up:

Reward yourself:

Here are some additional resources for Fitness:

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How Travel Nurses Can Improve Their Sleep

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How do Travel Nurses Stay Fit?

City Running Tours

GO! Running Tours

Why not try out one of these running tours?

Are you looking for your next travel nurse contract?Check out these HOT Travel Nurse Jobs

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Categories

Hot Jobs

Recent Articles

Treatments for Shift Work Disorder

“Prescribed sleep/wake scheduling”

Bright light treatment

Melatonin Treatment

Medications that promote alertness

Other Interventions for Sleep Work Disorder

Related Posts

Are you looking for your next travel nurse contract?
Check out these HOT Travel Nurse Jobs