Nurses are needed in various forms 24 hours a day. For those in the hospital needing care, nurses are essential caregivers at all times—day or night—providing medications, compassionate care, and even life-saving measures. While many businesses don’t require constant staffing, hospitals, and some other healthcare facilities always need nurses on staff.

The good news for nurses is that overnight shifts can offer a lot of opportunities, including higher pay. But what does it really mean to be a night nurse—especially as a travel nurse? Let’s find out.

What Specialties Need Dedicated Night Shift Travel Nurses?

While night shift options won’t be available for every nursing specialty, that doesn’t mean there aren’t plenty of opportunities for overnight nursing work. Below are the specialties that need the most overnight nurses.

ICU/ NICU

Patients of all ages in critical care will need round-the-clock observation. These patients often need regular vital checks, medications, and other services that night nurses fulfill. Night nurses may also perform the following tasks on the ICU floor:

Respond to emergencies, such as any codes
Feed patients
Bathe patients
Administer medications
Check vital signs and fluid levels
Set up and monitor equipment, such as ventilators and pressure lines
Fill out paperwork
Provide comfort and emotional support to patients and their families

While this isn’t an exhaustive list, it is very clear that nurses who work the night shift have a lot of very important responsibilities in the ICU wing of a hospital. When hospitals can’t fill the need for overnight ICU nurses with staff from their area, they will begin looking for travel nurses to fill the void.

Emergency Room

Emergency room (ER) nurses are vital to their patients, and since emergencies can pop up day or night, ER nurses are needed at hospitals regardless of the time. ER nurses perform many of the same tasks as ICU nurses, but they are also triaging new cases that arrive.

ER nurses are taking care of patients (and their families) during some of the most vulnerable times in their lives, so night travel nurses often provide companionship as well as compassionate care.

Labor & Delivery

Babies make their way into the world on their own schedule. While this is often not convenient for their parents, it should make no difference at the hospital because there will always be nurses in the labor and delivery ward.

3 Benefits of Night Shift Travel Nursing

Although many people avoid working the night shift, there are benefits of night-shift nursing and working overnight. Below, we will outline a few of the benefits that nurses seem to value the most.

Higher Pay

Travel nurses are typically paid better than staff nurses, but travel nurses can get another pay bump by working overnight shifts. For some, this increase in pay can be significant and very enticing. A night shift travel nurse’s salary can have a dramatic range. Pay varies drastically depending on the specialty and location.

Flexible Scheduling

Nurses who have families may benefit from working nights. While everyone else is too busy working for things like doctor’s visits, haircuts, school events, and more, you can likely easily schedule your appointments during normal business hours without missing any work.

Reduced Crowds

If you are looking for a slower pace, night shifts could be your golden opportunity. While not every night will be slow, you are likely going to see less patient turnover, and many patients will try to rest for the night.

Risks of Working as a Night Shift Travel Nurse

Working as a night shift travel nurse can be both rewarding and challenging. However, it’s important to be aware of the potential risks associated with this career path. Here are some of the key risks to consider:

Physical Health Risks

Sleep Disorders: Disrupted sleep patterns can lead to various sleep disorders, such as insomnia, excessive daytime sleepiness, and circadian rhythm disturbances. These conditions can negatively impact your overall health and well-being.
Increased Risk of Chronic Diseases: Studies have shown that night shift workers are at a higher risk of developing chronic diseases, including heart disease, diabetes, and obesity. This is partly due to the disruption of circadian rhythms and increased stress levels.
Weakened Immune System: Working nights can compromise your immune system, making you more susceptible to infections and illnesses.
Gastrointestinal Issues: Irregular eating patterns and stress can contribute to gastrointestinal problems, such as acid reflux and irritable bowel syndrome.

Mental Health Risks

Increased Stress: The demanding nature of night shift work can lead to increased stress and anxiety. This can affect your mood, concentration, and overall quality of life.
Social Isolation: Working nights can make it difficult to maintain social connections and engage in activities with friends and family. This can lead to feelings of loneliness and isolation.
Depression: The combination of sleep disturbances, stress, and social isolation can increase the risk of depression among night shift workers.
Compassion Fatigue: Over time, travel nurses who are overexposed to stressful environments can develop compassion fatigue, especially as they care for suffering patients.

Safety Concerns

Increased Risk of Accidents: Fatigue and sleep deprivation can impair judgment and reaction time, increasing the risk of accidents both on and off the job.
Exposure to Hazards: Night shift workers may be exposed to hazardous materials or situations that are less common during the day.

Career-Related Risks

Limited Career Advancement: While night shift work can offer opportunities for specialization and experience, it may also limit career advancement compared to day shift positions.
Difficulty Finding Childcare: If you have children, finding suitable childcare can be a significant challenge.

It’s important to weigh the potential risks and benefits of night shift travel nursing before making a decision. By understanding the challenges involved and taking steps to mitigate these risks, you can increase your chances of a successful and fulfilling career.

6 Tips For Working the Night Shift as a Travel Nurse

Transitioning to a night shift role can be strenuous. If you have consistently worked during daylight hours, it is going to take some time to get used to working the opposite schedule. This can be even more challenging if you are a travel nurse and are also getting used to a new locale. Here are a few of OneStaff’s expert tips for night shift nursing.

Adjust Your Sleep Schedule

As you prepare to work the night shift, you will want to start prepping as early as possible because transitioning to the night shift is never easy.

You will want to aim for at least six or seven hours of sleep during the day. To do this, you may want to get blackout curtains or an eye mask to ensure that any ambient light doesn’t arouse you from sleep too early or prevent you from getting to sleep in the first place. And, if it is too hard to sleep during the day at first, you might want to try sleep aids like melatonin or get a prescription from your doctor.

Some night shift workers also choose to take a nap a couple of hours before their shift. This could help you rejuvenate enough to get by, especially on the days that you haven’t gotten enough sleep yet. We recommend sticking to a short period of about 30 minutes to prevent grogginess, and napping between 1 and 3 p.m. is the best time for most night shift workers.

You will want to find a routine that works for you, so it may take a little time to find the right formula that allows you to work overnight without feeling fatigued. Once you find this routine, keep it even on the days that you aren’t working. If you are constantly bouncing back and forth between routines, your body is never going to adjust fully.

Eat for Energy & Stay Hydrated

It can be hard to stay awake, and many nurses new to the night shift make the mistake of running to the vending machine for a quick snack. While that may be a quick and easy solution, foods that are high in carbohydrates and sugar cause blood sugar surges that can leave you feeling tired and irritable.

If you need quick snacks during your shift, you may want to consider the following healthier alternatives to the vending machine:

Protein Snacks: Eating foods high in protein can keep you fuller longer and keep sleepiness at bay. Beef jerky, boiled eggs, cheese, nuts, protein drinks or bars, and yogurt are all good options for a quick snack that will keep you full. There are also numerous protein snack options on the market now that you may enjoy, such as protein chips, crackers, and cookies.
Fruits & Vegetables: Fruits and vegetables are always better than candy and chips. Apples, bananas, carrots, celery, and cucumbers are super easy options, but you could eat any fruit or vegetable. If you have extra time, you could include dips such as a light fruit dip, hummus, or ranch dip for a little extra something special.
Whole Grains: Whole grains are another healthier option for your overnight nursing snacks. You could make yourself a sandwich to eat for both healthy carbohydrates and protein. Whole grain toast, crackers, and other snacks may be the right choice for your overnight shift munching.

Finding snacks that you enjoy and that keep you alert during your shift is vital. With a little trial and error, you are sure to find the ones that work best for you.

Embrace the Quiet

As most nurses know, it isn’t often that there is quiet in a busy hospital. If you are working the night shift, you are bound to have a few quiet nights. While it may feel like your shift will never end, you should try to embrace the peacefulness of a quiet night.

Stay Active

While nurses don’t usually have a ton of downtime, there are bound to be quiet shifts. During these lulls, it is even harder than normal to stay awake and alert. On these days, it is a good idea to keep yourself moving.

If you start to find yourself getting sleepy, you can walk the unit to get your blood pumping again. This may also be a good opportunity to do quick little check-ins with some of your patients or chat with those who appear to be in the mood for conversation.

Some nurses also choose to do light cleaning tasks or stock carts to be better prepared for future cases. You might also find other small tasks that will keep you on your feet and moving during slow nights.

Make Friends with Other Night Shifters

Working overnight is tough for numerous reasons, but making connections can be challenging when you are awake while most people are asleep. One way to remedy loneliness, both personally and professionally, could be to make friends with the other night shift nurses, doctors, and staff members.

Not only will these connections make your shift go by more quickly, but forming these connections could mean that you get help with difficult tasks more easily, have people to talk to on slower nights, and have people to spend time with outside of work who are on a similar schedule.

Be Mindful of Your Health

For some, working the night shift can have significant health ramifications. As a nurse, you know how important it is to keep your health. Those working the night shift are more prone to insomnia, high blood pressure, diabetes, colds, weight gain, menstrual irregularities, drowsiness, and more. Even though taking care of your patients is the job, you also need to take care of your own physical and mental well-being.

What Is the Best Night Shift Schedule for Nurses?

Night shift nurses face unique challenges regarding sleep. Their work schedules often conflict with natural circadian rhythms, making it difficult to achieve quality rest. However, there are strategies to optimize sleep patterns and improve overall well-being.

Key Considerations for Night Shift Sleep

Consistent Sleep Schedule: Try to maintain a consistent sleep-wake cycle, even on days off. This helps regulate your internal clock.
Dark, Quiet Environment: Ensure your sleep space is dark, quiet, and cool to promote restful sleep.
Limit Screen Time: Reduce exposure to blue light from electronic devices before bed, as it can interfere with sleep.
Napping: If possible, take short naps during the day to supplement your night’s sleep. However, avoid long naps that might disrupt your nighttime sleep.

Potential Sleep Schedules for Night Shift Nurses

While individual preferences and circumstances may vary, here are a few potential sleeping schedules that night-shift travel nurses might consider:

Split Sleep:
- Work from 7 PM to 7 AM
- Sleep from 8 AM to 2 PM
- Nap from 6 PM to 8 PM
Extended Sleep:
- Work from 7 PM to 7 AM
- Sleep from 8 AM to 4 PM
- Nap from 11 AM to 1 PM
Flexible Schedule:
- Work from 7 PM to 7 AM
- Sleep from 8 AM to 3 PM
- Nap as needed

Additional Tips for Adjusting to a New Sleep Routine

If you are struggling to acclimate to a new sleep schedule, you may want to consider the following tips.

Exercise: Regular physical activity can improve sleep quality, but avoid intense workouts close to bedtime.
Diet: Maintain a healthy diet and limit caffeine and alcohol consumption, especially close to bedtime.
Stress Management: Practice relaxation techniques like meditation or deep breathing to reduce stress and improve sleep.
Consult a Healthcare Professional: If you’re struggling with sleep despite these strategies, consider consulting a doctor or sleep specialist.

Remember, finding the best sleeping schedule is a personal journey. Experiment with different options to determine what works best for you. It may take time to adjust to a new sleep pattern, but consistency is key.

For extra tips on getting good sleep, read our article: 13 Tips: Healthier, Happier Sleep for Travel Nurses.

If you are a nurse or nursing student considering night shift travel nursing, contact OneStaff Medical today. Our dedicated team of recruiters will help you find the role that’s right for you. The travel nurse recruiters at OneStaff will help you land a spot based on your desired location, facility, shift, and specialty.

OR check out all of our top-paying opportunities (here) today

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Nurse First Travel Agency provided this article.

Travel nursing has become a great career choice for nurses who want to travel and earn extra income. The job often involves working long hours at night, often in less desirable travel nurse locations. If you’re thinking about becoming a travel nurse, you should know that working nights can be challenging. There are some things you can do to prepare for the transition from day to night shifts.

When you become a travel nurse, you’ll likely spend several weeks or months away from home. This means you’ll miss out on family time and other important events. To cope with these challenges, you’ll want to plan ahead. But it doesn’t have to be miserable. Read on for 12 tips to survive a travel nurse night shift and ensure your success.

12 tips to survive a travel nurse night shift and ensure your success.

1. Prepare Yourself Beforehand

Before you leave home, plan out your schedule so you know when you’ll be sleeping, eating, showering, etc. Also, pack all of your medications and medical equipment ahead of time.

2. Eat Healthy

During your overnight shift, you’re going to be eating very little. So, eat well before you leave home. Avoid junk food and unhealthy snacks. Instead, pack something like fruit, nuts, granola bars, protein shakes, etc.

3. Stay Hydrated

It’s also important to stay hydrated during your overnight shift. Drinking lots of water will prevent you from feeling thirsty. When you’re thirsty, you tend to drink more fluids. And, when you drink more fluid, you lose weight. So, staying hydrated will help you avoid losing weight.

4. Wear Comfortable Clothes

Wear clothes that are comfortable. You’ll be wearing them for hours at a time. So, choose clothes that fit comfortably but still look professional.

5. Be Prepared

Be prepared for your overnight shift. Have everything you need ready ahead of time. Bring along your uniform, medications, phone charger, etc.

6. Take breaks

Try to take short breaks every hour or so. Get up and stretch your legs. Walk around the room. Do whatever helps you relax.

7. Make Friends With Other Nurses

Nurses are like family. They understand what you go through every day. When you’re having a rough night, you want someone to talk to about it. So, find out where the nurses hang out during the night shift. Maybe there’s a coffee shop nearby. If you don’t know anyone else, start making friends now.

8. Create A Consistent Sleep Pattern

You’ve heard it before: “Sleep when you’re tired.” Well, that’s true. But how do you know when you’re really tired? One way to tell is to wake up naturally. Instead of waking up to an alarm, wake up naturally. Go to bed around the same time each night. Then, wake up naturally again. Once you establish a consistent sleep pattern, you won’t feel tired when you wake up.

9. Stick to your schedule

When you’re on a travel nurse assignment, there’s no way to predict what days you might be called upon to work. So you need to develop a routine that works best for you. For example, some nurses like to wake up early and go straight to bed late, while others prefer to keep their mornings free. Whatever works best for you, make sure you stick to it.

10. Don’t eat before bedtime

The best way to avoid getting sick while traveling is to make sure you don’t eat anything too heavy before bedtime. You’ll want to keep it light and healthy, like fruit, nuts, yogurt, and granola bars. Avoid eating meat, dairy, bread, pasta, rice, potatoes, and sweets.

11. Meal Prep

You might think that meal prepping makes things easier, but it actually makes them more complicated because you won’t know what you’re having for dinner until you’ve already eaten breakfast. When possible, try to cook one day ahead and freeze meals you know you’ll eat later. This will help you save money and space in your suitcase.

12. Keep your room cool.

When it comes time to sleep, keeping a cooler room may help. A cooler temperature helps regulate your internal body temperature. Try keeping your bedroom around 68 degrees Fahrenheit. You can even add blackout curtains since the light from outside might deter you from falling asleep.

Conclusion

Travel nursing is a rewarding career choice because you get paid to travel across the country and provide care to patients who need medical attention. In addition to earning a good hourly wage, you also get to experience new places and meet interesting people. The job also offers flexibility and independence. You’ll be working long hours, but you’ll enjoy the benefits of being away from home.

The downside is that you’ll often spend long hours at the hospital or clinic where you work. This means that you’ll miss out on time with family and friends back home. But don’t worry. Following our tips on how to survive a travel nurse night shift can ensure that you enjoy your travels.

Our job board is a great place to search for your next travel nurse assignment. We have you covered with our housing page if housing is an issue. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

Being a nurse is challenging. With the worldwide nursing shortage, many professionals have turned to travel nursing for a bigger paycheck and increased work flexibility. While there are substantial benefits to travel nursing, it can be exhausting. Night shifts that were already hard can feel almost impossible for many nurses. If you’re a travel nurse scheduled for a midnight rotation, here are some tips to make it easier.

Stay Nourished

First, you can make your overnight shifts easier by staying nourished. Food is fuel, and your body will need enough to make it overnight. Whether working in the emergency room or a nursing home, you need a good nutrition plan. Don’t leave your temporary housing without a meal packed or a plan to get one. If your body is low on cellular energy, you’ll get sleepy easier, and the hours will stretch. Something as simple as keeping granola bars or protein cookies in your scrub pockets will keep you nourished and awake throughout the night.

If you don’t have the time to grab food, protein shakes, or supplement smoothies will be your best friends. These drinks give you the nutrients your body needs on the go, allowing you to make the most of your time. While a protein shake isn’t an optimal replacement for food, it’s better than skipping meals. Nutrition systems like Thrive include caffeine in their products, which gives you a boost throughout your shift. Thrive reviews are generally positive, with many people seeing an increase in long-lasting energy during their workday. By improving your nutrition, you can make your night shift easier.

Curate a Sleep Schedule

The second way to make your night shifts easier is by curating a sleep schedule. When your shift ends, it can be tempting to go hang out with work friends or try to get housework done. While there’s nothing wrong with either of those things, having a sleep schedule is vital to your health as a night shift nurse. If you can, try to head for bed as soon as you can following your shift. Your off-duty tasks will still be there when you wake up, but you can’t function at work without proper rest.

One crucial part of setting a sleep schedule is having a bedtime routine. It can be hard to fall asleep when you’re adjusting your circadian rhythm to a nocturnal schedule. Having a routine before bed can help make winding down after work easier. For instance, drinking the same cup of tea, taking a shower, or listening to white noise every day before bed will help cue your brain that it’s time to sleep. If you know you have difficulty falling asleep after work, try creating a bedtime routine along with your sleep schedule.

Occupy Your Brain

The third way you can make your night shifts easier is by occupying your brain. Depending on your placement, you may have periods where you have little to no activity during the night. During these slow times, it’s easy to get so relaxed that you start falling asleep. Of course, you can’t exactly take a nap on the clock. Rather than getting in trouble, do things during your shift to keep your mind busy.

If you’re allowed to use your phone during slow times, play a game that keeps you thinking or listen to a podcast while you do your routine charting. For placements with stricter phone rules, bring a sudoku or crossword book with you to work. Simple additions like these can keep your brain working so you don’t get too sleepy during your shift.

While night shifts will always be challenging, these tips can make them easier. You can survive your midnight shifts by taking care of your body as much as you care for your patients.

Our job board is a great place to search for your next travel nurse assignment. We have you covered with our housing page if housing is an issue. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

They told you about night shift in nursing school, but they didn’t TEACH you about night shift. Set yourself up for the night shift the RIGHT way!

At least once a week during my senior year of nursing school, the professors would tell everyone about the very high odds of working the night shift as new grads. It’s true that a majority of new grads DO begin their nursing careers on night shift or rotate between days and nights after orientation. However, the professors did not teach us ANYTHING about night shift. What the professors did was create this truly intimidating mentality about night shift, leaving us feeling scared, overwhelmed, and underprepared for what we were about to face.

As that night shift nurse mentor, one of the biggest questions I’m regularly asked is about what you need to know when you begin on night shift. Whether you are a new grad just starting out or you are a seasoned nurse making a career transition, the following 3 starter tips are so important! The sooner you set yourself up for a thriving night shift lifestyle, the better you will feel in the long run.

1- Set up your environment

First and foremost, you have to turn your daytime bedroom into a nighttime one. How you set up your bedroom for sleep is crucial to the quality rest and recovery you need before and after your night shifts. Sleep disturbances occur because our senses detect sound, light, and temperature differences. All the changes made to your bedroom involve decreasing your sensitivity.

Sound– Daytime life can be noisy. Using earplugs, a sound machine, or a fan can significantly reduce your sleep disturbances to outside noise. One of my new favorite items (if you’re looking to invest in something) is the Bose Sleepbuds 2. They function as earplugs, a sound machine, and an alarm… all within your ear!

Light– Of course, blackout curtains are a MUST! The more layers to cover the light, the better. Room darkening curtains are not the same as blackout, as the material isn’t as thick and still allows light to come through. If you have room darkening curtains, you can purchase a pair of blackout liners that can attach behind them to deepen the darkness in your room. A sleep mask is always another good recommendation. Blackout curtains and liners can help to limit outside sound from getting in while also helping with temperature regulation.

Temperature– Speaking of temperature regulation… we don’t get the best quality sleep when we are too hot or too cold. In fact, the best sleep temperature is when you can set your thermostat between 65 and 70 degrees, per the National Sleep Foundation. Our core temperature decreases when we sleep and rises to wake us up. Make sure you have your thermostat set to your comfort level, but pair that temperature with appropriate blankets and pajamas. Don’t forget to account for bedroom temperature changes throughout the day depending on the season as well.

**Something important to note: leave screens out of the bedroom. Watching or listening to the TV is not recommended. The same thing applies to phones. Set your alarm if that’s what you use, and put the screen away. Blue light from the devices inhibits the release of melatonin- our sleep hormone.

2- Set up a routine

Our bodies crave knowing what to do and when to do it! This is called routine. Our body does this naturally through what is known as circadian rhythms and chronotypes. They are what help us meet our basic human needs first before we give away our time and energy to others. Night shift, however, feels super unnatural because we must work against what our body wants to do, which is wake with the sun and sleep when it’s dark. We have to create a totally different lifestyle because of the “backward” hours we work.

The thing about routines: no one routine is the same for everyone! And there are four different night shift “days” that you must plan for in your schedule to provide consistency for your body. Each “day” requires a different yet similar setup so you can prepare and recover from your shift in the best way possible for YOU.

Night on: Your first night on can be identified as the first shift you work when you were off the night before. You slept like a normal human the night before. You use this day to prepare for your shift.

Day off: A full day of normal human life. You wake in the morning and sleep at night.

Back-to-back: You worked the night before, and you’re back again that night. That feeling of “sleep all day, work all night” and do it over again.

Flip day: The day when you get home from work in the morning, but technically it’s your day off, so you want to flip back to a normal schedule.

The essential elements a successful night shift routine must include for preparation and recovery are sleep, nutrition, movement, relaxation, and quality time/socialization. Incorporating these components into the four-night shift “days” will ensure you can maintain your physical, mental, and emotional health so you can be your authentic self personally and professionally.

3- Set up your boundaries

Once you have your routine nailed down, you build your boundaries based off of that. Boundaries are how you maintain your work/life balance with a night shift lifestyle. They help you protect the essential elements previously mentioned. You can get the sleep you need to recover. You can get the quality time you miss without having to feel night-shift-hungover all the time. You say yes and no to extra shifts because you know whether or not you can properly prepare and recover from them to avoid staying up for more than 24 hours.

The thing about boundaries is that we often feel mean when we say no to something, or we get hard on ourselves for feeling like we’re missing out. Being consistent with your boundaries and communicating about them to others will help you feel good in the long run. Others will notice a change in your mood, happiness, and health because you have been able to get the rest your body needs to feel present for what/who is important to you.

In summary, if you can set up your environment, routines, and boundaries soon into your night shift career, you can absolutely THRIVE in the long run.

(I’m adding this below part as a plug for my mentorship services, so feel free to not include it, but I think it would be great to share)

I want you to know you do not have to navigate the night shift alone. If you feel like your current approach to the night shift could use an upgrade, I am here to show you the way through my free community and mentorship opportunities which provide you the education, tools, resources, and accountability you need to design your own balanced, flexible schedule and routine. Night shift nurses deserve a healthy, thriving lifestyle too!

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We hope you found this article on night shift tips helpful. Do you have any other night shift tips to share with fellow travel nurses? Comment them below.

Are you looking for your next travel nurse assignment? Click here to view our job board. Have the assignment but need to secure housing? Click here to search our housing page.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

Travel nursing can be hard, add working a 12-hour night shift for the first time and it can prove to be even more difficult. This is always a hot topic in our Facebook network group. We have compiled the most popular ways to survive your first 12-hour travel nurse night shift.

Drink Coffee-

This may not work for everyone. Caffeine doesn’t have the same affect on every person. However, for those that it does help boost them, this would be a great option. Just be sure to not use too much sugar in your coffee, because contrary to popular belief sugar can cause an energy crash. So, while you may get a boost from caffeine the energy crash could outweigh the caffeine.

Water-

While some people believe that coffee is the key to staying awake during your first 12-hour travel nurse night shift. However, for those who do not like coffee, or it doesn’t wake them up, water may be a better option. Dehydration leads to fatigue because it impacts the flow of oxygen to the brain and causes your heart to work harder to pump oxygen to all your bodily organs, making you more tired and less alert. By staying hydrated you stay energized. Being energized will help keep you awake for your night shift. Water is the best drink to keep you hydrated. If you don’t like water, try putting some type of water flavoring in it. Just make sure it isn’t full of sugar because as previous stated it can cause you to crash.

Appointments-

You may not even think about your work schedule when making appointments. However, because you work night shift it is important to keep that in mind when making appointments. When making appointments, stick to the early mornings so you can go as close to the end of your shift as possible. If this isn’t possible try to get a late afternoon or early evening appointment. Having a mid-afternoon or early evening appointment makes it difficult to get a decent amount of uninterrupted sleep before your night shift.

Sleep as late in the day as possible-

Try to sleep as late in the day before your first travel nurse night shift. This may mean staying up later the night before and getting your sleep closer to your night shift. If you aren’t able to sleep during the day, you can try a sleep aid. There are many options of over the counter sleep aids, including melatonin. Melatonin comes in natural and synthetic forms. If these don’t do the trick you may need to talk to your doctor about a prescription sleep aid until you get used to the night shift life.

Exercise in the evening-

This is another option that may not work for everyone. While some people get a boost of energy from exercising, it may make others tired. For many working out gives them a boost of energy and gets them going for the night shift. Exercising releases endorphins which can give you a boost of energy. For some they even do some light exercising while at work on night shift. A couple ideas of easy exercise to do at work includes arm circles, jumping jacks, walking the unit and lunges. There are many more you can do but this just give you an idea to get started.

Keep sleep schedule-

Try to maintain your sleep schedule for night shifts even when you aren’t working. On days you aren’t working, sleep during the day and try to stay awake for as much of the night as possible. Our readers also suggest that you start your new sleep schedule before you start working the night shift. Many suggest a week before your first day. This will give you time to get used to your sleep schedule before you absolutely have to be on that schedule.

Black out curtains-

Black out curtains are always a popular suggestion from our members for travel nurses starting to work night shift. Our bodies are meant to sleep when it is dark, so trying to sleep during the day in daylight will make it that much harder to get used to your new sleep schedule. Black curtains come in many different styles and some will completely block out light while others will block out most of it. The heavier duty ones also help keep the heat and cold out, as well as can help buffer some sounds.

Stay active-

This is by far the most popular tip for surviving your first 12-hour travel nurse night shift. There are many ways to keep active while working. Walking the unit is a popular option. Light cleaning or stocking carts are other great options. Just staying up and on your feet will help you fight fatigue, like exercising this can give you a little boost of energy to keep you going.

Healthy snacks-

Healthy snacks at night can help keep you awake. Try to stay away from foods high in sugar and carbohydrates. According to The Washington Post “the quick spike in your blood sugar from eating junk foods high in refined carbohydrates and added sugars can cause a surge in insulin, leading to a quick drop in blood sugar. That leaves you feeling tired, cranky and hungry for more.”

If you are looking for suggestions of healthy foods to snack on during your night shift here are a few ideas to get you started.

Green Tea
Protein (jerky, boiled eggs and cheese are a few examples)
Chocolate (dark chocolate is best)
Fruits (Oranges, pineapples, strawberries and bananas are great options)
Whole grain foods (try whole grain toast with peanut butter on top)

Nap before work-

If you aren’t able to stay awake for a period of time after your night shift it is in your best interest to get up earlier and then take a nap before your shift starts. Power naps are a great option for night shift travel nurses.

To get the most out of a power snooze, follow these quick tips from Mednick:

Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1 p.m. and 3 p.m.
Make it quick. Set your cell phone alarm for 30 minutes or less if you don’t want to wake up groggy.
Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.
Stay warm. Stash a blanket nearby to put over you because your body temperature drops while you snooze.

Power napping before your first travel nurse shift will give you a little kick to start your shift.

We hope that these tips help you with your first travel nurse night first, or any night shift for that matter. These tips are just to get your started, you may find ways that work better for you. If you have any other tips or tricks for working night shift comment them below.

If you would like some information on self-care to keep your mind and body at its best these articles have some great tips!

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

What Specialties Need Dedicated Night Shift Travel Nurses?

ICU/ NICU

Emergency Room

Labor & Delivery

3 Benefits of Night Shift Travel Nursing

Risks of Working as a Night Shift Travel Nurse

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Safety Concerns

Career-Related Risks

6 Tips For Working the Night Shift as a Travel Nurse

What Is the Best Night Shift Schedule for Nurses?

Key Considerations for Night Shift Sleep

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12 tips to survive a travel nurse night shift and ensure your success.

1. Prepare Yourself Beforehand

2. Eat Healthy

3. Stay Hydrated

4. Wear Comfortable Clothes

5. Be Prepared

6. Take breaks

7. Make Friends With Other Nurses

8. Create A Consistent Sleep Pattern

9. Stick to your schedule

10. Don’t eat before bedtime

11. Meal Prep

12. Keep your room cool.

Conclusion

If you are a new travel nurse or looking into becoming a travel nurse:

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

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Stay Nourished

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If you are a new travel nurse or looking into becoming a travel nurse:

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1- Set up your environment

2- Set up a routine

3- Set up your boundaries

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Drink Coffee-

Water-

Appointments-

Sleep as late in the day as possible-

Exercise in the evening-

Keep sleep schedule-

Black out curtains-

Stay active-

Healthy snacks-