Work-Life Tips
Long shifts are part of the job for many healthcare professionals, especially nurses. Whether you're gearing up for a 12-hour shift, an overnight marathon or a night shift that seems like it will never end, extended hours can take a serious toll—physically, mentally and emotionally.
When you’re constantly on your feet, running from one patient to the next, these long shifts can wear you down. But with the right preparation, a little strategy and a dose of self-care, you can make your shift more manageable and finish the day feeling accomplished. Here are some practical tips to help you not just survive, but thrive, during lengthy, grueling shifts.
Preparing for a Long Shift
Before you even step onto the hospital floor, a little preparation goes a long way. By getting your body and mind ready for a long shift, you’ll set yourself up for success.
1. Prioritize Rest the Night Before
Quality sleep is non-negotiable. If you’re working a night shift or 12-hour nursing shift, aim for at least 7–9 hours of uninterrupted rest the night before. Your circadian rhythm depends on consistency, so if you're rotating shifts, try to maintain a regular sleep schedule on your days off.1
If you’re having trouble sleeping, consider using a sleep mask to block out light or use a white noise machine for a deeper, more restorative rest. Entering your shift well-rested gives you the stamina to handle whatever the day (or night) throws your way.
2. Plan a Nutritious Pre-Shift Meal
You can’t function on an empty stomach. Fuel your body with a balanced meal that includes protein, complex carbs and healthy fats.
Try easy options like a whole grain wrap with chicken and vegetables, or a hearty salad topped with avocado, nuts and lean protein. These meals provide sustained energy without the crash that comes from sugary or processed foods. A nutritious pre-shift meal helps you avoid that afternoon slump and keeps your energy levels steady during your long shift.2
3. Pack Essential Supplies
Having the right gear with you can make all the difference, whether you're working a 12-hour shift or an even longer one. Pack essentials that’ll keep you comfortable, energized and focused throughout the day. Here’s a checklist:
- Comfortable footwear: You’ll be on your feet for hours, so make sure you have nursing shoes that provide proper support and prevent fatigue and discomfort. Your feet will thank you.
- Water bottle: Staying hydrated is essential, and easy access to drinking water is a game-changer. Keep a water bottle with you to remind yourself to drink regularly. Hydration plays a huge role in maintaining focus and avoiding headaches.
- Healthy snacks: Pack easy-to-eat snacks like nuts, fruit or protein bars to give you a quick energy boost when you need it most.
- Personal hygiene items: Keep deodorant, hand sanitizer and chapstick with you, even if you might not use it. Working long hours in a hospital environment can be tough on your body, so having these supplies on hand will help you stay fresh and comfortable.
- Your nurse scrubs: Invest in scrubs that are breathable, flexible and, most importantly, comfortable. Looking for an upgrade? Check out our stylish women's or men's scrubs for all-day comfort and confidence.
Pro tip: the right gear isn’t just about comfort—it helps you stay focused and perform at your best. Here are some of our top picks for scrubs designed to support your every move during those long shifts.
Staying Energized and Focused During Your Shift
Once you’re on the floor, staying energized and focused is crucial. Here are some simple yet effective strategies to keep your energy up and your mind sharp:
1. Hydrate Regularly
Dehydration can sneak up on you, especially during a 12-hour shift. Keep a water bottle on hand and take small sips throughout the day. Staying hydrated not only keeps your energy levels steady but can also help reduce headaches and keep you feeling more focused. Bonus: drinking water helps avoid sleep deprivation and fatigue, so you’re ready to take on the next task.
2. Take Short, Strategic Breaks
Breaks are vital, even if it’s just a few minutes away from the action. They can increase your productivity and lower stress levels. Plus, studies show that stepping back for a few minutes can help you reset mentally and physically.3 Use your break to stretch, clear your mind or grab a healthy snack. Don’t feel guilty about stepping away from patient care for a short time—these moments will help you perform better for the rest of your shift.
3. Practice Stretching and Movement
Standing or walking for hours can lead to stiffness. Combat this by incorporating light stretches and intentional movement throughout the shift. Simple actions like rolling your shoulders, stretching your legs or taking a short walk between patients can keep your muscles loose and reduce fatigue. A little movement every couple of hours will help your body feel less strained by the end of the day.
Mental and Emotional Strategies for Long Shifts
Your mind needs attention, too. These mental strategies can help you stay positive and focused during your shift, no matter how long the hours feel.
1. Set Small Goals Throughout the Shift
A long shift can feel overwhelming, but breaking it down into smaller goals makes it more manageable. Whether it’s handling a particular patient or completing specific tasks, setting small goals helps you stay motivated and focused. This way, you're not just ticking off a list—you're making tangible progress.
2. Use Mindfulness Techniques
Mindfulness can help you stay calm and reduce stress. Techniques like deep breathing or focusing on your surroundings for a few minutes can help clear your mind and reduce anxiety. Practicing mindfulness helps you stay connected to the present moment, preventing your thoughts from racing and causing mental fatigue.
3. Stay Connected with Colleagues
Nursing is demanding, but you're not alone. Connecting with your colleagues during breaks or between tasks can help alleviate stress. Chatting with a fellow nurse or taking a quick walk with someone can provide a much-needed mental break, making the shift feel less isolating. Strong team bonding can help you navigate the emotional fatigue that can come from compassion fatigue in nursing.
Post-Shift Recovery Tips
After a long shift, recovery is just as important as preparation for a healthy nurse work-life balance. Here's how to unwind and help your body and mind recover.
1. Eat a Balanced Post-Shift Meal
Once your shift is over, replenish your energy with a balanced meal that includes protein and complex carbs, like grilled chicken with quinoa or a veggie-packed stir-fry. Avoid greasy or overly sugary foods—they can disrupt your sleep schedule and leave you feeling sluggish the next day.
2. Get Some Rest and Sleep
Sleep is your best friend after a long shift. Whether you’re working a night shift or a day shift, quality rest is essential for recovery. Make sleep a priority and aim for a full 7–9 hours to restore your energy levels and reset your sleep pattern. If you're a night shift worker, create a dark, quiet environment with minimal distractions to help your body transition into rest mode. Doing this can promote great mental health in the nursing profession.
3. Engage in Relaxation Techniques
After a hectic shift, engage in relaxation techniques to help you unwind. A warm bath, light stretching or even listening to calming music can help your muscles relax and reduce stress. If you're working long hours, taking time for relaxation will improve your sleep quality and help your body fully recover. Consider using essential oils like lavender for a calming effect to reduce the mental tension from your shift.
Staying Prepared for Any Shift
Long shifts don’t have to break you. By preparing beforehand, staying energized during your shift and recovering properly afterward, you can thrive through your most demanding days. With the right mindset, strategies and a little help from your trusty scrubs, you can make every shift more manageable.
Remember, working in healthcare is demanding, but you don’t have to do it alone. Equip yourself with the right tools, techniques and nurse scrubs that support you physically and mentally. Cherokee’s comfortable, durable scrubs are designed with your needs in mind, so you can stay focused on what truly matters: providing exceptional care.
Sources:
1 Sleep Foundation. Circadian Rhythm. https://www.sleepfoundation.org/circadian-rhythm. Accessed on December 5, 2024.
2 University of Rochester Medical Center. Overcoming Your Midafternoon Energy Slump. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=503. Accessed on December 5, 2024.
3 The Wellbeing Thesis. The Importance of Taking Breaks. https://thewellbeingthesis.org.uk/foundations-for-success/importance-of-taking-breaks-and-having-other-interests/. Accessed on December 5, 2024.