Halfway through my second year in college, I changed majors. It isn’t uncommon for a twenty-something-year-old student to have reservations about their definitive stance to do one thing for the remainder of their lives. That switch from English major to Nursing major was hailed as impulsive by those much older than I was. And yet, 17 years later, that passion to help people in their most vulnerable moments still persists. The work of a nurse is often demanding, physically, emotionally, and mentally. I spent years on my feet in the Neonatal Intensive Care Unit, often with less than one hour break (total). Adrenaline (and coffee) often fueled me in those days. And while the physical demand of working as a nurse can take its toll, I have several tips for surviving a 12 hour shift that propelled me through my days on the floor.
7 Tips for Surviving a 12 Hour Shift
The untoward health effects of sitting for prolonged amounts of time are well-documented. However, those who practice shift work are also at risk of suffering from fatigue and sleep disorders, foot pain and a myriad of physical ailments. Here are my best 7 tips for surviving a 12 hour shift.
- Get a full night’s sleep before your scheduled shift: It is unlikely that you will be able to nap during your shift, so a full 7-8 hours of sleep is essential for optimal physical and mental functioning. If you plan to work back-to-back 12 hour shifts, plan to go to sleep early on the night after your first shift.
- Stay hydrated: I can attest to the challenge of staying hydrated during a 12 hour shift, particularly when the unit is busy or a patient is very ill. Bring a reusable water bottle and keep it close by (if allowed by your manager). Try to drink water every 1-2 hours, if possible.
- Be mindful of your diet: Fifteen-minute breaks and thirty-minute meals are the norm on a busy unit. While quick meals are often ideal, avoid meals that are heavily processed. Healthy snacks like hummus and vegetables or a pack of nuts can provide much-needed fuel during a busy shift. Remember to avoid skipping meals to maintain a consistent blood sugar.
- Exercise on your days off: Because I worked in the NICU, the only thing I wanted to do after a 12 hour shift was put my feet up and rest. I made a concerted effort to workout on my days off to help maintain my weight and alleviate the stress.
- Take your scheduled breaks: Admittedly, I missed more breaks than I can count during my time on the unit. However, that time is scheduled in for both physical and mental reprieve. Just 15 minutes can help clear your mind and give you the time you need to re-fuel and re-hydrate as you complete your shift.
- Consider taking a Vitamin D supplement: Nurses can spend 3-4 days without seeing the sun rise or set. Exposure to the sun’s rays helps your body produce Vitamin D. Without that exposure, nurses may find themselves deficient. Be sure to speak with your doctor before taking a Vitamin D supplement.
- Consider the use of orthotics: Foot pain is common in those who stand on their feet for long periods of time. Custom Fit Orthotics provide immediate, all-day relief for foot, knee, or lower back pain resultant from being on your feet.
If your work involves long hours, how do you survive throughout the shift? I would love to hear your best tips!
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