A nurse 12-hour shift has become the standard for many hospitals and medical centers. However, this doesn’t mean that these exceedingly long workdays are easy for the nurses who must face them. If you are a nurse (or you want to become one), it is wise to be prepared to stay energized, focused, and efficient throughout those 12-hour shifts.
Preparing Physically for a 12-Hour Nursing Shift
The effects of 12-hour shifts on nurses can be considerable if they aren’t approached correctly. If you’re wondering how to get through a 12-hour nursing shift effectively, the tips that follow are a solid starting point.
Prioritizing Sleep and Rest
There’s no getting around it: A 12-hour nurse shift is going to be tiring. This is amplified even further when you work the night shift or are required to work overtime. Fortunately, you can combat workplace exhaustion if you space your workdays out to allow for sufficient rest and relaxation between them. A good night’s sleep is a nurse’s best friend.
Mayo Clinic offers a number of tips to help you get better sleep, including:
- Sticking to a regular sleep schedule (with limited daytime naps).
- Managing stress and anxiety.
- Engaging in appropriate physical activity.
- Eating healthy foods in healthy amounts.
- Ensuring that your bedroom is quiet, dark, and cool enough to promote regular sleep patterns.
Nutrition and Meal Prepping for Sustained Energy
Depending on the shift you are working, you may face what is generally known as an “afternoon crash” at any time of the day or night. Of course, a late shift dip in energy is common, particularly when nurses are working for 12 hours straight or the night shift.
When it comes to preventing an afternoon crash with diet, Mayo Clinic stresses the importance of eating your recommended daily allowance of protein to maintain optimum blood sugar levels and effectively distribute revitalizing nutrients throughout your body. Proteins tend to digest slowly, warding off hunger pangs and keeping you energized for long periods of time.
Additionally, healthy fats and carbohydrates are key energy boosters when consumed in moderation. Like proteins, healthy fats (such as those in eggs, nuts, and avocados) leave your stomach full and stabilize blood sugar levels. They also help your body absorb some vitamins. While carbohydrates are the main supply of energy for your body, be careful to consume slow-digesting carbs (like whole grains) rather than fast-digesting carbs (like sugar) that can cause sleepiness. Conscientious meal prepping, both at home and at work, ensures you are getting all the nutrients you need to fuel your workday.
Healthy Breakfast Options
A good energy-boosting breakfast will include a reasonable balance of lean protein, healthy fats, and slow-digesting carbohydrates as well as some sort of fruit or vegetable. For instance, Healthline lists oatmeal at the top of its list of power foods to jumpstart your day. As a whole-grain food, oats are a great source of carbohydrates and fiber that also contains protein and fat. With a handful of berries thrown in, oatmeal can serve as a delicious and well-balanced morning meal. Other good breakfast foods include almond butter, eggs, and Greek yogurt.
Best Meal Prep Ideas for Nurses
If you are prepping meals for the workplace, try to concentrate on nutrient-dense food that is simple to make and transport. Beans, tofu, dairy products, and all kinds of lean meat can serve as excellent sources of protein. Fresh fruit is a tasty dessert that travels well and is easy to eat. Whether cooked or raw, hearty vegetables (such as carrots, peppers, cabbage, and peas) are also go-to choices for workplace meals.
Healthy Snacks to Keep You Going
Many people find that snacking during a long shift helps them to stave off hunger pangs and keep their energy levels high. However, snacks high in sugar and processed flour might ultimately do more harm than good. To keep from crashing during the final hours of your shift, consider high-protein snacks such as nuts and seeds — which are not only nutritious but also quick to grab and eat on the go. And while all-natural foods are typically better for you than heavily processed alternatives, nurses and other busy professionals can benefit from snacking on packaged protein bars or drinks.
Staying Hydrated Throughout the Shift
Beyond getting enough rest and eating the right food, proper hydration is key for any nurse to stay energized throughout a 12-hour shift. The Shaheen et al. (2018) study is one among many that have tied dehydration to fatigue. To stay hydrated, experts recommend drinking at least eight glasses (roughly 64 ounces) of water each day. You might have to drink even more when you are physically active and/or exposed to above-normal environmental temperatures. You can also stay better hydrated by consuming liquid electrolytes, juicy fruits, and other foods with high water content.
The Right Shoes Footwear Gear for Comfort
Nurses spend a great deal of time on their feet, so comfortable shoes are a must for 12-hour shifts. Wirecutter identifies HOKA sneakers and Dansko clogs as two of the most popular work shoes for today’s nurses. Both options offer exceptional arch support and durability as well as all-day comfort. Nurses might also want to consider footwear support items and accessories that include compression socks and arch support inserts. Compression stockings are also particularly beneficial for promoting circulation and reducing leg swelling, which is common during extended periods of standing. These products can do more than alleviate discomfort; they can even minimize fatigue.
Mental and Emotional Preparation for Long Shifts
Nurses who sleep well, eat healthily, stay hydrated, and wear the right gear are bound to see a remarkable difference in their physical well-being. Not to mention, these measures can have a positive effect on mental and emotional health as well. This further guidance can help you prepare for the long-term psychological impact of 12-hour shifts:
Stress Management Techniques
Offering healthy lifestyle stress management tips, Mayo Clinic echoes much of what is covered above. In addition, you can combat stress by getting exercise and avoiding unhealthy habits such as drinking too much caffeine or alcohol. Mindfulness, controlled breathing, and other mediation practices have also proven effective stress management methods before, during, and after the workday.
Building a Pre-Shift Routine for Mental Clarity
To go into work alert and focused, you may want to develop a nursing shift checklist that gives structure to your pre-shift routine. This checklist should include self-care items that can physically, mentally, and emotionally prepare you for the workday ahead. Try engaging in a few minutes of stretching or exercise to get your blood flowing before your shift. Other to-dos might range from gathering necessary supplies to writing in your journal.
Coping With Emotional Exhaustion
In addition to routine workplace stress, nurses regularly face difficult patient cases and, thus, a high risk of burnout and compassion fatigue. Aside from adhering to the general health and wellness tips we have already examined, you will want to identify and address individual stressors as they occur to better promote your own emotional soundness. In its article “Emotional Exhaustion: When Your Feelings Feel Overwhelming,” Mayo Clinic recommends working to detect unhelpful thoughts, challenge them, and replace them with balanced thoughts.
Post-Shift Recovery and Self-Care
Physically, mentally, and emotionally, you are likely to feel exhausted after a long nursing shift. Therefore, a solid post-shift recovery and self-care plan is every bit as essential as a good pre-shift checklist.
Winding Down After a Long Shift
It might seem counterintuitive, but a workout can do wonders to help you unwind after a long workday. Post-work exercise can alleviate stress, boost energy, clear your mind, and make you feel more refreshed — particularly if you can get outside for some fresh air and sunshine. Other ways to wind down after a 12-hour shift include meditating and spending quality time with family and friends.
Managing Muscle Soreness and Fatigue
Sore and tired muscles are a common byproduct of a 12-hour nursing shift. To address this problem, consider tips for soothing aching muscles after a busy shift. Along with well-known solutions such as massage and applying ice or heat, proper hydration plays a pivotal part in combating muscle aches.
Maintaining a Healthy Work-Life Balance
Many of the physical and mental wellness tips above revolve around proper self-care. Nurses, who spend their professional lives caring for others, often have trouble when it comes to caring for themselves. Massage, meditation, eating right, and getting enough exercise and sleep are all different ways in which you can promote a healthy work-life balance. Concentrate on something that makes you happy as your form of self-care: For instance, read a fun book, take a hot bath, or spend some time in your garden.
Learn How to Manage Shifts Effectively Through a Comprehensive Nursing Program
You can thoroughly examine shift management practices and techniques in a quality Bachelor of Science in Nursing (BSN) program. If you are already an RN, earn your bachelor’s degree entirely online through Nevada State University’s RN to BSN online program. Request further information to learn more and get started today.