From Exhausted to Energized: How Nurses Can Conquer a 12-Hour Shift
Let’s be real. Twelve hour shifts are no joke. They’re long, demanding, and can leave you feeling like a zombie by the end. But with a little preparation and some smart strategies, you can not only survive but actually thrive during those marathon shifts. Here’s a relatable, conversational guide to help you get through your day or night with your sanity intact.
1. Prep Like a Pro the Night Before
We all know the struggle of rushing out the door in the morning, only to realize you forgot your lunch or your favorite pen. Take a few minutes the night before to pack your bag with essentials:
And don’t forget to plan your meals. Whip up something easy like overnight oats or a veggie packed salad. Trust me, your future self will be grateful when you’re not stuck with a sad hospital sandwich.
Finally, get some sleep. I know it’s tempting to binge one more episode, but aim for seven to eight hours. Your body needs it to tackle the day ahead.
2. Start Your Shift Strong
Mornings can be rough, but a good start sets the tone for the rest of your shift. Eat a solid breakfast, think eggs with avocado or a smoothie with Greek yogurt. It’s like fuel for your nursing superpowers.
Don’t forget to hydrate early. Chug a glass of water before you hit the floor. Dehydration can make you feel sluggish, and nobody has time for that.
Take a few minutes to review your assignments. Knowing your patients and prioritizing tasks will help you feel more in control from the get go.
3. Prioritize and Organize Like a Boss
Let’s face it. Nursing is a juggling act. To keep things from spiraling out of control, use the 4 P’s framework:
Make a to do list and check things off as you go. It’s oddly satisfying and keeps you on track. And don’t forget to cluster care, group tasks like meds, vitals, and assessments to save time and steps.
4. Stay Fueled and Hydrated
You can’t pour from an empty cup, so take care of yourself during your shift. Keep a water bottle with you and sip throughout the day. Dehydration can lead to headaches and fatigue, and we don’t need that kind of negativity.
Pack healthy snacks like nuts, fruit, or granola bars. Avoid heavy, greasy foods that’ll make you feel like a slug. And please, don’t skip meals. Even if it’s just a quick bite, your body needs fuel to keep going.
5. Take Micro Breaks
I know, I know. Breaks feel like a luxury when you’re drowning in tasks. But even a five minute sit down can help you recharge. Take a few deep breaths, stretch your legs, or just close your eyes for a moment. You’ll come back feeling more focused and less frazzled.
6. Save Time with Smart Strategies
Charting can be a beast, but charting in real time saves you from a mountain of paperwork at the end of your shift. Use apps like Epocrates or Medscape to streamline med calculations or look up drug info.
And don’t be afraid to delegate. Nursing assistants and techs are your teammates, let them help with vitals, patient transfers, or other tasks.
7. Stay Mentally Sharp
Nursing is as much a mental game as it is physical. Stay positive by focusing on what you can control. A good attitude can make even the toughest shift more manageable.
Practice mindfulness—take a moment to center yourself, especially during chaos. And keep your workspace tidy. A clutter free area helps you think clearly and stay organized.
8. Manage Stress Like a Pro
Let’s be honest. Some shifts are just stressful. It’s okay to feel overwhelmed. Acknowledge your feelings and take a moment to regroup. Lean on your team—venting to a trusted colleague can be incredibly cathartic.
And don’t underestimate the power of humor. A quick laugh with a coworker can lighten the mood and help you cope with stress.
9. Take Care of Your Body
Your body is your most important tool, so treat it well. Wear comfy shoes with good arch support, your feet will thank you later. Practice good posture when lifting or moving patients to avoid injuries.
And don’t forget to move around. Take a short walk during your break to improve circulation and reduce stiffness.
10. End Your Shift on a High Note
When your shift is finally over, take a few minutes to debrief with your team. Share updates and hand off important info to the next shift.
Reflect on your day. What went well? What did you learn? Celebrate your wins, no matter how small.
And most importantly, plan for recovery. Take a warm bath, read a book, or do something you enjoy. You’ve earned it.
Bonus Tips for Night Shifts
Night shifts are a whole different beast. Adjust your sleep schedule gradually before starting nights. Use bright light during your shift to stay alert, and wear sunglasses on your way home to signal to your body that it’s time to sleep. If possible, take a short nap before your shift to boost alertness.
Final Thoughts
Surviving a 12-hour shift is no small feat, but with the right strategies, you can manage heavy workloads and stay energized throughout the day. Remember, self-care isn’t selfish, it’s essential. By prioritizing your well-being, staying organized, and leaning on your team, you can not only survive but thrive during your shifts.
What’s your go-to tip for surviving a 12-hour shift? Share it in the comments below, your advice might help a fellow nurse power through their next shift!