Ten Tips for Staying Awake on a Night Shift as a Carer
When working as a care professional, one of the most challenging shifts, especially when it comes to staying alert and focused, is a night shift. During this time it’s important to maintain both your physical and mental wellbeing to ensure you can provide the best care possible.
With this in mind, here are ten practical tips from our team, to help you stay awake and energised during those long nights.
1. Prioritise sufficient and undisturbed sleep Before starting your night shift, it’s crucial to get a solid block of sleep during the day. Aim for a minimum of 8 hours of undisturbed rest. Creating a quiet, dark environment and using earplugs or an eye mask can help you achieve quality sleep. Consider sticking to a consistent sleep schedule to regulate your body’s internal clock, making it easier to fall asleep and wake up as needed. If the environment you are trying to sleep in has background noise, you may like to try using white noise as an alternative to cancel it out.
2. Choose healthy, nutritional snacks What you eat during your shift can significantly impact your energy levels. Opt for healthy, nutritious snacks like fruits, nuts, and whole grains, which provide sustained energy. Avoid fatty or sugary foods that can cause energy crashes and lead to fatigue. Instead, focus on balanced meals that include protein, complex carbohydrates, and healthy fats to keep you fueled throughout the night.
3. Keep your mind stimulated Bring something like a tablet or book to your shift. This can help to keep your mind engaged during downtime. Engaging in activities like reading or solving puzzles can help maintain mental alertness and stave off drowsiness. Just be sure to choose activities that require some level of focus and don’t lull you into a more relaxed state! Some people find reading can make them feel more sleepy, so it’s always worth trying out a few options at home to see which ones work best for helping you stay alert.
4. Stay active with regular movement Getting up, stretching, and moving around regularly can help keep your blood flowing and mind stimulated. Simple exercises like walking, stretching, or doing a few quick squats can make a big difference in staying awake. Movement increases circulation and delivers more oxygen to your brain, helping you stay alert and focused. Some people find things like fitness watches useful as they can remind you to move every hour. Alternatively, you can set reminders on your phone so that you move regularly.
5. Monitor your caffeine intake While caffeine can be a helpful tool for staying awake, it’s important to use it wisely. Enjoy a cup of coffee or tea early in your shift, but avoid consuming caffeine a few hours before the end of your shift. Overuse of caffeine can lead to a crash, making you feel more tired, and it can also interfere with your ability to fall asleep once you’re home. Caffeine can stay in your system for two to twelve hours according to research, so by keeping it early in your shift, you should find it easier to fall asleep afterwards and maintain healthy sleep habits.
6. Be cautious with medications Some medications can cause drowsiness, which is not ideal when you need to stay alert. If you’re prescribed new medication, inform your manager, and ask your healthcare provider about any potential side effects. Common medications which can cause drowsiness include some antidepressants, antihistamines, anti-emetics, and many more. Avoid taking any sleep-inducing medications before your shift, and always double-check over-the-counter medications for drowsiness warnings.
7. Wind down after your shift When you get home from a night shift, it’s essential to wind down properly to transition into sleep mode. A hot shower and a calming beverage, like herbal tea, can help signal to your body that it’s time to rest. Ensure your sleeping environment is conducive to rest by making it as dark and quiet as possible. Use earplugs, blackout curtains, or an eye mask to block out any disturbances.
8. Avoid alcohol before sleep Contrary to popular belief, alcohol does not help you sleep better. While it may initially make you feel sleepy, alcohol can disrupt your sleep cycle and reduce the quality of your rest. To ensure you get the deep, restorative sleep you need, avoid consuming alcohol before bed.
9. Maximise the duration of your sleep Aim to get a full 8 hours of sleep, even if you prefer to wake up during the day. If you wake up early, consider taking a nap before your next shift to recharge. The key is to listen to your body and give it the rest it needs, ensuring you’re fully prepared for your next night shift.
10. Start your day with fresh air and movement Once you wake up, go for a walk outside to get some fresh air and daylight. Natural light helps regulate your circadian rhythm, making it easier to stay awake during the night. Physical activity also boosts your energy levels, helping you start your shift feeling refreshed and alert.
By following these ten tips, you can help to stay awake, alert, and at your best during your night shifts as a carer. Remember, your wellbeing directly impacts the quality of care you provide, so take care of yourself first!
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