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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RTG Medical provided this article.

Working the night shift can disrupt your daily routine, even when you’re not traveling. Typically lasting between 8 to 12 hours, night shifts can be daunting for first-time night shift travel nurses. However, there are steps you can take to thrive during those long night shifts.

Tips for working a night shift travel assignment:

Stick to a Schedule

To ensure a smooth transition to your first night shift as a medical traveler, you must mentally, emotionally, and physically prepare yourself. Preparation should begin well before the day of your assignment. Planning ahead is crucial to give your mind and body ample time to adjust to your new schedule. To reset your circadian rhythm, gradually alter your sleeping patterns in the weeks leading up to your travel assignment.

If you struggle to maintain a sleep schedule during daylight hours, there are a few items you can invest in to help ensure a peaceful slumber. Since sunlight exposure signals the brain to stay awake, consider purchasing blackout curtains or a sleeping mask to help remove distractions. Additionally, try using white noise apps to drown out any background noise that could interrupt your rest. To further improve your sleep quality during the day, you may want to try incorporating some of these tips:

Establish a pre-sleep routine: Just like with nighttime sleep, establishing a routine can help signal to your body that it’s time to rest. Consider taking a warm bath or reading a book to wind down before sleep.
Keep your bedroom cool: A cooler room temperature can promote better sleep, so try keeping your bedroom between 60-67 degrees Fahrenheit.
Practice relaxation techniques: If you find yourself feeling stressed or anxious before sleep, practicing relaxation techniques such as deep breathing, meditation, or yoga can help calm your mind and body.

Working the night shift makes it even more crucial to prioritize sleep. Your success in this role is dependent on maintaining a steady sleep schedule. Irregular sleep patterns can weaken your immune system, impair your memory, and impact your ability to focus.

Maintain a Consistent Meal Schedule

Changing your sleep and eating routines can be quite challenging, particularly because your body has a natural rhythm for hunger, just like it does for sleep. Despite this, it’s vital to prioritize proper nutrition when working night shifts. Preparing healthy, well-balanced meals and snacks can help sustain your energy levels and promote good health.

To stay energized during your night shift, consume a well-rounded diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. These superfoods will provide the necessary fuel to get you through the night. Avoid giving in to the temptation of vending machine snacks, which are often high in sugar and processed. Although these snacks may provide an initial energy boost, they will inevitably lead to a crash. In addition to a well-rounded diet, you can follow several other tips to stay energized during your night shift. Here are a few:

Take breaks: Giving yourself time to rest and recharge during your shift is essential.
Avoid caffeine late in the shift: While caffeine can provide a quick burst of energy, it can also interfere with your ability to sleep once your shift is over. If you need a pick-me-up later in the shift, try drinking water or eating a piece of fruit instead.

Prioritize Self Care

For medical travelers, especially those working night shifts, self-care is crucial when adjusting to a new schedule. Taking care of your mental health should be a top priority. As you settle into your new routines, make sure to set aside time for yourself and enjoy your days off. When beginning your night shift travel assignment, remember to prioritize self-care.

While caffeine is a beloved pick-me-up, moderation is essential. Consider drinking water to enhance focus and energy without experiencing a caffeine crash. Furthermore, water is vital for brain function and overall health. The amount of water you should drink depends on factors such as your diet and exercise routine. However, adults should drink between 9 and 13 cups of water daily.

It’s natural to experience downtime while working the night shift, but keep it from leading to inactivity. With a little creativity, you can exercise during your shift. Consider walking around the unit, using stairways, or doing some light cleaning to keep your body moving and combat fatigue.

Although it might feel daunting, don’t shy away from night shift travel assignments. With careful planning and preparation, you can smoothly transition into your ever-changing schedule.

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!)

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!)

Why is it that the 12-hour shift from 7 am to 7 pm is the shift that nobody really wants to work, and those of us that choose to work the night shift because we love it are just seen as psychotic? Night shift is certainly not for everyone, and when you ask nurses why they work the night shift, most of them are obligated due to their facility not having openings on days.

You will find that there are usually more needs posted for the night shift for an assignment in terms of the travel nurse world. There are always day positions as well. I’m just pointing out that the needs for the night shift are always greater. Why is this? Mainly because the night shift goes against your body’s natural wake-sleep cycle. With this in mind, here are my 5 tips to help you survive the night shift.

1. Sleep during the day

For those that sleep during the day, this process is an art form that you have to master if you’re going to survive on the night shift. I need complete darkness and silence in my room, including blackout blinds or shades, blackout curtains, and an eye mask. For the silence because the wonderful thing about sleeping during the day is that everyone else is awake and someone is always doing yard work. For silence, I either use a white noise machine or earplugs, sometimes both, depending on how much I need to drown out. Make sure you’re getting enough sleep between your shifts, at least 6-8 hours. Before your first night shift, try and get eight hours of sleep or sleep in super late that day. I usually stay up till 4 or 5 am and sleep in for as long as I can. For me waking up early and doing a lot before my shift, and trying to take a nap before work makes me more tired and groggy, but some nurses prefer this approach.

2. Establish a bedtime routine

If you’re working your night shifts in a row, which I recommend making it easier on yourself and getting back to a normal sleep schedule once your workweek is over, then creating a bedtime routine is huge. Your routine should include anything that helps you relax or unwind after work and gets your body ready for rest. My routine includes getting home, taking a shower having a cup of hot tea, or a glass of wine, depending on how good or bad the night was. I either read or journal for about twenty to thirty minutes to decompress from everything that happened during my shift and during my commute home because this can also be stressful. No one wants to sit in traffic for thirty minutes after working 12 hours, but sometimes, depending on where you live, that’s your life.

3. Do not eat before bed

Not everyone agrees with this, but I mean, do not eat right before you get into bed when I say this. Of course, after work, you’re going to be hungry, and nothing makes you feel better after a rough night, like some good comfort food to wash all that stress away. This is not good for you, though try to eat at least two hours before you go to sleep. Eating right before you lay down leads to weight gain and feeling bloated. Also, you’ll find you will not sleep as well if you eat super heavy right before you sleep. I usually eat on my way home from work. I make up some instant oatmeal after I clock out and eat it during my commute home. If you are going to eat right before sleep, try something light, like a small salad or fruit.

4. Healthy habits during your shift

Getting through the shift is a struggle on its own for most of us. It’s super busy in the beginning, then settles, then picks back up, then hits a wall around 0300/0400 while trying to stay awake during your shift to avoid crazy amounts of caffeine or sugar. Crazy, I know, considering those are the things you want most at 3 am when you’re trying to stay awake. Consider making some healthier substitutions such as green tea, drinks with fresh juices, or yerba mate. Snack wise chooses healthier options that boost energy like nuts and dried fruits, apples and peanut butter, veggies, and hummus. These will give you a nice little boost and keep you from gaining that night shift weight; secondly, if you find yourself getting tired, go for a walk around your unit or climb a flight of stairs anything to get your heart rate up and get you through the rest of your shift.

5. Enjoy your days off

Try to give yourself at least three to five days off between your night shift stretches if you can, especially if you have to flip back to a day shift schedule. On your days off, get plenty of rest, hydrate, exercise, and try and maintain a healthy lifestyle. This will help you so much. When you take care of yourself when your body is functioning on a normal sleep schedule, it will be easier to maintain when it’s not on one. Relax and treat yourself when you can try and get a massage, do yoga, go for a hike, whatever you do to relax, do that. Lastly, spend time with your loved ones with your crazy vampire schedule. You probably haven’t seen them, and sometimes comfort and affection from the people we love are what we need most after working.

Finished the travel nursing guide and are ready to look for an assignment?

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This article provided by: GHR Travel Nursing

Nursing is an occupation that doesn’t stop at 5 p.m. when everyone else is heading home from work. Every night, many nurses put on their scrubs and head to work while everyone else is going to sleep. Caring for patients in hospitals, long-term care facilities and nursing homes is a 24/7 occupation.

While the job duties and responsibilities remain the same across shifts, nurses on the night shift are presented with unique challenges. The shift’s schedule and atmosphere require nurses to significantly adjust their daily lives and routines to meet its demands.

Adapting to the night shift for travel nurses can be a challenge. Here are our top eight tips for adapting to the night shift for travel nurses:

1. Create a Proper Sleep Schedule

Working overnight will interrupt your natural sleep pattern. Therefore, you need to reprogram your body’s sleep schedule accordingly. Make sleep a priority at home. Sleeping for long periods of time without any interruptions is best for your body and mind. In addition, it’s important for night shift nurses to keep the same sleep schedule even on the weekends.

2. Create an Environment Conducive for Sleeping

When your brain perceives darkness, it produces melatonin, the sleep hormone. Make your bedroom mimic nighttime during the day with blackout curtains or shades and eye masks. Be sure to disconnect all possible interruptions like phones, electronics or doorbells.

3. Caffeinate Wisely

While caffeine can help maintain or improve alertness while offsetting fatigue for night shift workers, be careful not to overdo it. Eliminate any caffeine towards the end of your shift to help ensure proper sleep.

4. Pack Healthy Snacks and Meals

What you eat before and during the night shift will have a significant impact on your energy, stamina and overall performance. It’s important to choose items that will provide you with energy without a crash later in the shift.

Opt for well-balanced smaller, more frequent meals consisting of high-protein, complex carbs and low-fat foods. Try to incorporate proteins like tuna, eggs, string cheese, turkey, peanut butter and tofu into your meals as they increase alertness and focus.

Remember to stay hydrated by drinking plenty of water to reduce the chance of fatigue and headaches caused by dehydration.

5. Fool Your Brain with Lighting

While the lights throughout most facilities are kept dim overnight so the patients and residents can sleep, try and keep the lights on bright at the nursing stations or break rooms to help fool your brain. Then on your way home from work, wear sunglasses to reduce brain stimulation from the daylight.

6. Keep Busy

Night shifts typically are less hectic than during the day as the majority of patients or residents are asleep. Try and keep yourself busy in between continuously monitoring patients throughout the night with simple activities that can be quickly put aside to help a patient. Some examples of ways to keep your brain occupied throughout the night shift are reading books or magazines, solving Sudoku puzzles or knitting.

7. Build Relationships with Your Co-Workers

Time flies when you’re having fun! Help your shift go quickly by engaging and getting to know your co-workers. Lifelong friendships often develop on the night shift.

Working the night shift most likely means you’re on an opposite schedule of your friends and family, but don’t let it interfere entirely with your social life. Make sure you plan family time and date nights for your days off.

Adapting to the night shift can be challenging, but after a while you’ll find the methods that work best for you while you adjust to your new routine.

Have you switched to night shift? Do you have some tips to share? Comment them below. If you would like more tips or advice on adapting to night shift for travel nurses read: Tips and Tricks for Rotating Shifts as a Travel Nurse.

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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

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1- Set up your environment

2- Set up a routine

3- Set up your boundaries

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