Managing the ‘Night Shift Burnout’ 

Tired medical professional sitting on chair and sleeping in hospital waiting area

Are you a health care worker struggling to manage working overnight shifts? If yes… this article is for you! 

For many new healthcare workers in a hospital setting, working night shifts is mandatory. Some people can easily adjust to this non-traditional lifestyle while others are not and experience negative effects on their mental and physical health.

Your body runs on an ‘internal clock’ that is also known as a ‘circadian rhythm’. This is a natural process that signals sleep and wakefulness in your body from the environment around you. When you start staying awake during nighttime and sleep during the day, your internal clock is interrupted. 

Repeated interruptions in the circadian rhythm can lead to Shift Work Sleep Disorder (SWSD). This is a common sleep disorder that affects 10-40% of shift workers that work outside of the traditional ‘9 to 5 lifestyle’. 

You may have SWSD if you are experiencing: 

• feelings of chronic ‘jet-lag’ or fatigue
• insomnia or excessive sleeping
• depression or anxiety
• stomach or digestion issues

Don’t worry! There are ways to overcome this!

Practice Sleep Hygiene

Sleep hygiene is important so your body sticks to a regular schedule and sleeping environment. The body gets the best sleep when there is a dark, cool environment. 

• Schedule yourself time for sleep. Avoid stimulating activities at least 30 minutes prior to sleep. 
• Use blackout curtains or a sleep mask.
• Sleep for at least 7 hours at a time.
• Avoid caffeine at least a few hours prior to sleep. 
• Tell your family members when you will be sleeping so they can limit noise and distraction. 
• Place a ‘Do not disturb’ sign on your door. 
• Use natural sleep aids such as melatonin. 

Make time for Self-Care

Good self-care practices can have a major positive impact on your mental health! Don’t forget to prioritize time for yourself.

• Maintain a healthy diet.
• Exercise.
• Socialize on your days off.
• Practice keeping a positive mindset.
• Speak to a therapist or counselor.
• Designate time for hobbies or activities. 

Scheduling is KEY!

Routines are a great way to ensure that you are still allowing your body enough rest and nutrition. They allow you to block time for sleep, self-care, and socialization which are essential to living a healthy life. 

If you’re still struggling to cope with night shift:

• Attempt to find a day shift position within the hospital or at another facility. There are many different opportunities within healthcare.
• Schedule yourself to have enough rest between shifts. 
• Speak with your manager about having a more consistent schedule or working less night shifts.
• Seek support and guidance from your coworkers.

References

Cleveland Clinic. (2023).Shift work sleep disorder (SWSD): Symptoms & treatment. Cleveland Clinic.https://my.clevelandclinic.org/health/diseases/12146-shift-work sleepdisorder#:~:text=Shift%20work%20sleep%20disorder%20(SWSD)%20is%20a%20circadian%20rhythm%20sleep,light%20therapy%20and%2For%20medication 

Harvard Medical School. (2023, February 28). Shift work can harm sleep and health: What helps? Harvard Health Publishing. 2023, https://www.health.harvard.edu/blog/shift-work-can-harm-sleep-and-health-what-helps-20230228289

Schnur, MSN, RN, M. B. (2021, February 18). Successfully Navigating the Night Shift. NursingCenter Blog. 2023,https://www.nursingcenter.com/ncblog/february-2021/navigating-night-shift