Working night shifts can feel like stepping into another world—a world where your schedule flips, your body struggles to adapt, and the line between day and night blurs. For many professionals, especially healthcare workers like nurses, this shift in routine is a part of daily life, but it comes with its own set of challenges that can impact both health and productivity.
To help you navigate these hurdles, this article offers practical tips on how to work a night shift and stay healthy. Whether you’re a nurse trying to adjust or anyone else working through the night, these insights can make a real difference in how you feel and perform.
The challenges of working night shifts
Working night shifts can feel like a battle against your own biology. “Our bodies are wired to sleep at night and wake up with the sun, so flipping that schedule can leave you feeling like a zombie,” says Jung Baccam, a board-certified family nurse practitioner at Atlas Ketamine.
This disruption to the natural circadian rhythm—the body’s internal clock that dictates when you should sleep and wake—affects more than just energy levels. “Sleep deprivation causes a flurry of potential problems,” says Dr. Kevin Huffman, doctor of osteopathic medicine and licensed fitness and wellness specialist. “Reduced melatonin production causes insomnia, while hormonal dysregulation can affect digestion and metabolism.”
Sleep deprivation can lead to fatigue, brain fog, and mood swings, making even simple tasks feel monumental. According to Dr. Huffman, over time, night shifts can increase the risk of metabolic diseases like diabetes and obesity. The erratic schedule can also take a toll on mental health, as social isolation and the inability to participate in daytime activities create feelings of disconnection. Workers often report heightened stress levels, anxiety, and even depression.
How to prepare for night shifts
Preparation is the key to adjusting to night shifts, especially when your health and productivity are on the line. These tips on how to prepare for a night shift will help.
1. Adjust your sleep schedule for night shifts
One of the most important steps is getting your body used to staying awake at night and sleeping during the day. “Give your body as much consistency as possible,” Baccam says. “Try to stick to a steady schedule, even on your days off, to help your body adjust.”
Ideally, you’ll start changing your sleep schedule a few days before your first night shift. Gradually stay up later each night and wake up later each morning to ease into the transition, aiming for seven to nine hours of sleep every day.
On the day of your first shift, try to take a nap in the afternoon. A well-timed rest, even for just a few hours, can make a big difference in your alertness later.
2. Create a sleep sanctuary
The quality of your daytime sleep is critical for thriving during night shifts. “Sleeping during the day sounds simple, but we all know how hard it can be,” Baccam says. “Light streaming through your window, lawnmowers buzzing, and the world going about its noisy business can make it impossible.”
To make daytime sleep easier, Dr. Huffman says, create a dark, silent sleeping space. Blackout curtains or shades will keep sunlight at bay, while a white noise machine or fan can drown out daytime noise. If you’re a back sleeper, try an eye mask.
Before going to bed, establish a calming pre-sleep routine, just as you would at night. Baccam suggests a warm shower, a cup of herbal tea, or some quiet reading to help signal to your body that it’s time to rest. And turn off your phone or set it to “Do Not Disturb” to avoid interruptions. “This is your sacred sleep time—protect it fiercely,” she says. “Trust me, you’ll thank yourself later.”
3. Eat well before you go
What you eat and drink during your shift plays a huge role in how you feel throughout the night. “Fueling your body during a night shift is all about balance,” Baccam says. “Start with a healthy meal before work—something with protein, fiber, and healthy fats, like grilled chicken with veggies or a hearty salad with quinoa.”
4. Pack wisely
A well-stocked work bag can make a big difference. Bring healthy snacks like nuts, fruits, and yogurt to keep your energy levels stable throughout the night. Avoid heavy, greasy foods that can weigh you down or cause digestion issues. Hydration is equally important—pack water or herbal teas to stay refreshed without overloading on caffeine, which can disrupt your sleep post-shift.
5. Prepare your mindset
Before your shift, take a moment to mentally prepare. Set clear goals for the night, such as completing specific tasks or taking scheduled breaks to stay energized. Remind yourself why your work matters—this positive mindset can keep you motivated and resilient when fatigue hits.
How to work night shifts and stay healthy
Working the night shift can take a toll on your body, but with the right strategies, you can keep your health, energy, and alertness throughout the night.
Keep moving when you can
Incorporate quick exercises like stretches, squats, or a short walk. Movement boosts circulation and keeps sluggishness at bay. Even a few minutes of activity can re-energize you for the hours ahead.
Go beyond caffeine
“A coffee at the start of your shift and one mid-shift is fine, but cut yourself off at least four to six hours before your shift ends,” Baccam says. “Too much caffeine can make you jittery and mess with your sleep.” Instead, try chewing sugar-free gum, splashing cold water on your face, or chatting with coworkers to stay engaged.
Take advantage of your breaks
A 10-20 minute power nap, if possible, can help reset your alertness. Just don’t sleep too long, as it can leave you groggy when you wake up.
Choose the right snacks
During your shift, opt for snacks that provide steady energy without causing crashes. Consider having nuts, Greek yogurt, apple slices with peanut butter, whole-grain crackers, or a banana. Avoid sugary snacks and drinks—the quick energy boost they promise is not worth the inevitable crash that leaves you feeling worse.
Hydrate yourself
Dehydration can lead to fatigue, headaches, and reduced focus. Keep a water bottle with you and take small sips throughout the night. Herbal teas or flavored water can be good alternatives if you need variety.
How to manage stress and mental health
Taking care of your mental health and stress levels is critical for night shift workers, especially for those in demanding fields. “Night shifts can sometimes feel lonely; when the rest of the world is on a different schedule, it’s easy to feel disconnected, and that can weigh heavily on your mental health,” Baccam says.
These feelings of loneliness, anxiety, and stress can build over time, especially when compounded by disrupted sleep and the physical demands of the job. Recognizing these challenges early can help you address them before they escalate.
Managing stress during night shifts requires intentional actions to counter the pressures of the work environment.
- Stay connected. Fight isolation by making friends at work. A quick chat during breaks or shared laughter over a lighthearted moment can go a long way in easing stress.
- Practice mindfulness and breathing exercises. Mindfulness techniques, like deep breathing or guided meditations, can help center your mind and reduce anxiety. Even taking a few minutes to pause and focus on your breath during a tough moment can bring clarity and calm.
- Prioritize joyful activities. Incorporate moments of joy into your routine. “Even if it’s just a short call with a friend or a walk in the sunshine after you wake up,” Baccam says.
After the night shift: Rest and recovery
What you do in the hours after your shift can greatly influence your ability to rest, recharge, and take care of your health.
- Focus on your diet. “Stick to whole foods, unprocessed foods that sustain you,” Dr. Huffman says. “Replace crash-inducing sugary snacks with complex carbohydrates such as whole grains and fruits. Reduce junk foods, unhealthy fats, and too much caffeine.”
- Take time to wind down. Incorporating calming activities—like a quick shower, some light stretches, or just sitting quietly for a few minutes—after work can help signal to your body that it’s time to transition from activity to rest. Journaling and listening to relaxing music are also excellent ways to decompress.
- Incorporate physical activity wisely. Exercise can lift your mood and support recovery. Even 20 minutes of movement can lift your mood. Activities like yoga, jogging, or even a brisk walk can improve both your physical and emotional well-being. But timing is important: “Don’t exercise directly before going to sleep,” Dr. Huffman says. Make sure your workout wraps up at least one to two hours before bed.
- On your days off, avoid flipping your schedule entirely. “Transition into more normal sleeping habits slowly if you can,” Dr. Huffman recommends. Sudden changes can leave you feeling even more fatigued when you return to work. And get some sun: Spending just a few minutes outdoors after your shift or during your waking hours can positively influence your circadian rhythm and help your body adjust.
Building resilience
Recovery extends beyond physical rest to emotional and mental rejuvenation. Engaging in self-care and prioritizing activities that bring you joy can help prevent burnout. “If you’re feeling drained, rest,” Baccam says. “Recovery is a process, not a race.” Whether it’s exercise, or a walk in the sunshine, make space for your well-being to make sure you’re ready to face the challenges of your next shift.
And as always, seek professional help when needed. There’s no shame in reaching out for support if you’re struggling. Talking to a counselor or therapist can provide valuable tools to manage stress and take care of your mental health.
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FAQs
How long does it take to adjust to night shifts?
Adjusting to night shifts typically takes a week or two, depending on your sleep habits and overall health. Consistency is key—maintain a steady schedule even on days off to help your body adapt.
How can I sleep better during the day after a night shift?
Create a sleep-friendly environment by using blackout curtains, a white noise machine, and keeping a cool room temperature. Establish a calming pre-sleep routine, avoid caffeine in the hours before bed, and protect your sleep time from interruptions.
How can I stay productive on night shifts without relying on caffeine?
Incorporate energy-boosting activities such as stretching, light exercises, or walking during breaks. Stay hydrated, eat balanced meals, and stick to a positive mindset to keep your energy levels stable.
How to lose weight working night shifts?
It’s possible to lose weight with mindful habits. Focus on eating nutrient-dense meals, staying hydrated, and exercising regularly. Avoid late-night junk food or excessive snacking, and prioritize consistent sleep to support a healthy metabolism.