How to stay energized for a 12-hour shift
Lots of nurses and other healthcare folks work a tough 12-hour schedule. Even if you like the freedom of fewer days on, the demands of 12-hour shifts are a lot to take on consistently. These long, stressful shifts are draining even on good days. After the second or third day (or night, yikes), you likely feel a little bit like a zombie. Are you making your best decisions then? Being your best self? You don't have to answer that, but when you have a quiet moment, think about it, and be honest.
Here are some signs that you might want to work on safeguarding your energy:
You wake up dreading going in to work so much that you think about calling out while you lie in bed waiting for your alarm to go off.
You've fallen asleep in your car in the parking lot or your driveway.
You feel scattered and make mistakes at work, especially at the end of the shift or the end of the week.
You're constantly going for breakroom or vending machine snacks for a boost, even though you're not really hungry.
You're certifiably cranky at the end of a shift-- and the oncoming shift and/or your loved ones at home have felt the brunt of it.
You're exhausted, but you're too wired to wind down when you get home.
Your days off aren't fun anymore because you're recovering from work the whole time.
All of this is common, but it isn't normal and it doesn't have to be this way! Yes, hospitals and other healthcare organizations can and should design their staffing, environments, policies, and schedules to support nurses' wellbeing. This can't be an afterthought. It also won't happen overnight. While we're waiting for the organizations we work for to get their acts together, let's review some ways to be kind to your body and brain through this gauntlet of circumstances. How can you stay energized for a 12-hour shift?
Stuff you eat and drink
Use caffeine smartly. Good news, caffeine in moderate doses with smart timing can help. A cup of coffee or tea when you wake up and during the first half of your shift can boost alertness. Don't overdo it; you likely know your tolerance (tolerance varies widely due to genetics, among other factors). When you start to feel jittery, it's no longer helping you. Shaky hands will make it harder to do things that take a steady hand, like start IVs. And though it may be tempting, don't do it in the home stretch or you will have disrupted sleep.
If you use energy drinks (Red Bull, Rockstar), do so very carefully. Most have sugar (or artificial versions, which have their own issues), and they can pack a big wallop of caffeine. Their other components (things like taurine and B vitamins) may or may not be helpful and are definitely not regulated.
Resist sugar. It's always there (donuts! cookies! Starbucks drinks!) and it's tempting, but it isn't worth the roller coaster ride of blood sugar spikes and crashes. Coming down from a sugar high is a rough way to face four o'clock. Consuming concentrated sugars not only backfires on your energy levels, it also has detrimental effects on your health overall.
Snack smartly. Especially prioritize hydration and protein. Any fresh fruit or veg with nuts, nut butter, or hummus is a great option. Apple slices, orange or clementine, bell peppers, sugar snap peas, and celery are all hydrating and make good utensils for protein-and-fat-containing dips to keep you full. If animal products are part of your diet, you might include hard-boiled eggs or cheese sticks with your snack. But don't skip the produce! The fiber, water, and phytochemicals in plants are much more energy-protective than the refined carbs of something like pretzels or chips.
Drink water (or herbal tea, or seltzer). Hydration is keep to staying energized, and when you're racing around (especially wearing a mask) it's easy to get behind. Find something you like that doesn't have sugar, caffeine, or artificial sweeteners. Drink it all day. Make time to pee, it's worth it.
Stuff you wear
Try compression socks. Compression helps the passive venous system return blood to the heart and boosts circulation, which can result in decreased sensation of fatigue, especially in the legs and feet. It's a nurse classic for a reason! If you haven't tried it, try it. There are lots of cute options out there now (I like these and these! )
Wear comfy clothing. The tiny annoyance of an itchy tag, a rubbing blister, or the underwear that won't stay put drains your patience and can start to let tiny irritations spiral into bigger negative emotions. Be comfy and you'll be happier.
Stuff you do
Practice brief mindful moments and breathwork. This is like pressing reset, or giving your brain a quick nap. You can do it in the bathroom if you have to, or even with a patient in a quiet night shift moment. It can be as simple as taking three slow, deep breaths. Maybe you can do a short body scan exercise to bring awareness to how you're feeling, or practice breathwork like alternate-nostril breathing. You can do any of these with just a few moments, and you can do them anywhere. You don't even need a private or quiet place if those are hard to come by.
Try aromatherapy. If you work in a hospital, you know that sometimes you need good smells. Aromatherapy is a pleasant experience and there is also some scientific evidence that it's useful in mood and symptom management. You can try a rollerball to apply to the skin, or small inhaler . Both are portable. Energizing, uplifiting oils include citrus, peppermint, and rosemary.
Laugh. Hospital workers are known for gallows humor, and there's a reason for that: laughter is stimulating and relaxing: it increases oxygen and bloodflow, and can leave you feeling calmer. Text a friend, share funny pictures with a coworker, look at cat memes for a few minutes, or even just embrace the absurdity of a tough situation.
Create AM and PM routines. Not only can this improve your sleep, it can help you establish a sense of normalcy. Long days can start to bleed together, and routines and rituals can help. It can be as simple as a shower and a short check-in with your partner, or a cup of coffee from your favorite mug. You don't need a 15-part morning routine fit for an instagram model to feel the benefits of a routine.
Building energy for the long haul
This is a long list, and you don't need to do everything. You might find one or two things that appeal to you and see how you feel trying them out for a few weeks. A few small things done consistently have more impact than a big overhaul that you burn out on. If you're serious about feeling better over time, it helps to keep track: consider giving your energy level a score each day, and looking for what seems to help over time. If you struggle with sticking to something new, enlist an accountability buddy. And finally, be kind to yourself. This work is hard. And you are a rockstar.
