Night shift health tips for thriving after dark
By Amanda Nappi
Night shifts aren’t for the faint of heart — they can disrupt your sleep, your schedule and even your overall health. For healthcare workers, the risks are even higher. The good news? With a few practical strategies, you can stay healthy and energized during your shift and time off.
“Night shift workers often face unique health challenges but small, intentional changes can make a big difference,” says Marissa Sicley-Rogers, PhD, Hartford HealthCare well-being manager. “Our Well-Being Department cares about the holistic well-being of our colleagues, including physical health and has resources to support healthy sleep.”
Here are her top tips for maintaining your overall well-being as a night shift healthcare worker.
1. Prioritize sleep
This is one of the biggest hurdles for night shift workers and poor-quality sleep can leave you feeling drained and increase your risk of health issues.
“Night shift workers usually sleep less and get poorer-quality sleep than day shift workers,” Dr. Sicley-Rogers says. “Spending as much time as feasible in bed is critical to avoiding chronic sleep deprivation.”
Set yourself up for better rest by:
- Going straight to bed after work. If possible, avoid chores or errands. This is your prime sleep window.
- Creating a sleep-friendly environment. Use blackout curtains or an eye mask to block light and earplugs or a white noise machine to minimize disruptions.
- Keeping it cool. Cool temperatures promote better sleep.
- Winding down before bed. A calming routine helps your body transition to rest.
“If you’re hungry when you get home, try a small meal with protein and carbs, like cereal and milk, to avoid waking up in the middle of your sleep due to hunger,” Dr. Sicley-Rogers advises.
Don’t be afraid of napping either. A strategically timed nap can help you fight fatigue and stay alert for your shifts. Be cautious though — more than 30 minutes can leave you feeling groggy when you wake up. To combat this, try drinking a small amount of caffeine right before your nap.
2. Plan healthy meals
It can take planning, but Dr. Sicley- Rogers recommends three balanced meals every 24 hours using high-quality, healthy foods.
“Try to avoid eating between midnight and 6 a.m., but if you need energy during your shift, choose vegetables, soups, yogurt, eggs or nuts,” she says. “Avoid sugar and low-fiber carbs, which can cause increases in blood sugar and sleepiness.”
Consider:
- Eating with coworkers. Share meals in a pleasant environment away from the work site.
- Staying hydrated. Water is essential for energy and focus. Skip sugary sodas and juices, which can cause spikes in blood sugar.
3. Be smart with caffeine
Caffeine can be a night worker’s best friend but timing is everything.
“If possible, avoid caffeine several hours before your shift ends so it doesn’t interfere with your sleep,” Dr. Sicley-Rogers says.
And if choosing between coffee and energy drinks, go with coffee.
“Energy drinks often contain added sugars and other ingredients that can lead to spikes in blood sugar that can decrease your energy,” she says.
4. Prioritize exercise
Exercise is an essential part of wellness, especially as a night shift worker, but schedule it carefully.
“Exercising too close to bedtime can make it harder to fall asleep,” says Dr. Sicley-Rogers, who recommends working out before your shift if possible to boost energy and mood.
Stretching during your shift can also improve alertness and enhance performance.
Transitioning to days off
Switching from night shifts to days off can be tricky but a consistent sleep schedule can help.
“Whenever possible on workdays, sleep as soon as you get home and stay in bed as long as you can,” Dr. Sicley-Rogers says. “For example, on days off, you may try to stay up until 3 or 4 a.m. and sleep until noon or 1 p.m. This gives you a consistent block of sleep every 24 hours. However, be compassionate with yourself as there are individual differences in our bodies’ ability to maintain these sleep schedule shifts. It’s most important to find a routine that works and is healthy for you.”
Same-day care outside the ED now at Hartford Hospital
By Susan McDonald
Just in time for cold and flu season, the new Hartford HealthCare CareNow clinic offers same-day medical attention while rerouting patients from the perennially busy Hartford Hospital Emergency Department.
HHC CareNow — in the medical office building across from the hospital — provides quick, convenient and more affordable care for patients age 18 and older. The location helps expand access for patients who have no primary care provider or cannot be seen quickly enough elsewhere.
Patients are checked in by a clinical team member and connected with a virtual provider from the Hartford HealthCare Medical Group for a physical exam using state-of-the-art technology. Any needed prescriptions can be filled at the Hartford Hospital Community Pharmacy or the patient’s choice of pharmacies.
If a patient’s condition is serious enough, they will be immediately transported to the emergency department.
Hartford HealthCare CareNow, 85 Seymour St., Suite 125, is open weekdays from 10:30 a.m. to 7 p.m. Weekends hours are coming soon. Parking is available in the hospital parking garage. Make an appointment at hartfordhealthcare.org/services/ same-day-care/care-now or call 860.740.6080.
Ideal patients for HHC Care Now need medical care for:
- Asthma
- Bronchitis
- Ear infections and earaches
- Fever › Minor sprains
- Pink eye
- Rashes
- Upper respiratory infections
- Urinary tract infections
The clinical staff also offers blood pressure and cholesterol checks as well as pregnancy testing.