Working as a nurse can really take a toll on your body. While many nurses work either all day work or all night work, there are others who work both day and night shifts, and that can be really tough.

We asked some experts for tips on how to make the switch and keep yourself healthy while working swing shifts.

Carrie Silvers, RN, MSN, a professor of nursing at the University of Arizona gave these tips:

On switching days to nights: Stay up later the night before you switch, and sleep in as late as possible. I used to find it hard to nap during the day, anticipating my shift. Schedule early family dinners and bath times for the kids on work nights.

On switching nights to days: A couple of ways I switched included not going to bed right away when I got home in the morning. I was able to see my kids, and make them breakfast. I’d sleep a shorter period of time so that I could go to bed that night and get a good night’s sleep. This also allowed me to be awake when they got home from school, help with homework, dinner, sports, and bedtime stories.

On eating healthy: Eat a balanced and healthy diet full of fresh fruit and vegetables with an increase in lean protein intake. Increasing protein will help with stamina and staying awake. Pack healthy snacks and a meal to take to work. Avoid high fat and fried foods while at work. Limit caffeine intake to early in your shift, and to only a couple of servings. Working during the day I would avoid caffeinated beverages after noon, and on night shift after midnight.

On exercise: I used to exercise before work because it helped me to wake up and get my blood circulating. Even a walk or 30-minute exercise videos work.

On staying hydrated: Drink a lot of water. At least 8 glasses/shift. You’ll feel hydrated, less tired, and your body will thank you.

Nicole Thomas, RN, MSN, CCM, founder of Nicole Thomas, Inc and Going Beyond the Chart, has been a nurse for more than 11 years and worked many swing shifts. Here are some of her tips for working swing shifts:

Get a calendar and get organized. By working swing shifts, it is very easy to forget other obligations including medical appointments, family functions, meetings, etc. for yourself and your family. You must get organized, and you can do that by getting a planner that you can write in or simply use google calendar which is free and has a mobile app which is amazing.

Do things you enjoy doing. While it’s important to rest, you have to have fun and enjoy life. Working shift work oftentimes limits you being able to enjoy events, family functions, etc. so you must make time to do the things you like. If you don’t, you can feel like you are missing out on living a fulfilling life. Have a balance.

Michele Wojciechowski

Michele Wojciechowski is an award-winning writer and author of the humor book Next Time I Move, They’ll Carry Me Out in a Box.

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