I do not remember my very first night shift since it was 17 years ago and the memory of it has gotten hazy with time. But here’s what I do remember: the fear beforehand.
In the days before my first night shift, I ran through so many what-ifs: What if I couldn’t sleep enough before my shift? What if I fell asleep halfway through? What if I threw up from sleep deprivation (as was my tendency)? Or what if I couldn’t think straight and therefore couldn’t remember any of my training?
But it all turned out fine—no one vomited, I stayed awake, and I was soon set free to work overnights solo.
Starting your first night shift can be nerve-wracking and exciting! Getting ready for this big change means thinking about how to prepare for that first night so you feel cool, calm, and collected.
Shift Your Schedule in the Days Before
Gradually changing your sleep schedule a few days before your shift can help your body adjust to staying awake all night. Here’s how to ease into it:
- 3 days before: Go to bed 2–3 hours later than usual and wake up 2–3 hours later in the morning. Take a quick nap in the afternoon if you feel sluggish.
- 2 days before: Shift your bedtime even later, aiming to go to bed around 3 a.m. if possible. Get up around 11 a.m. to start easing into a night-friendly schedule.
- The day of your shift: Try to wake up around noon, eat a good breakfast, and get in an afternoon nap of 1–3 hours. Set an alarm for a wake-up time about 3 hours before your shift starts.
Prep Your Sleep Environment for Daytime Rest
Sleep will be your lifeline after a night shift. Set up your room now to make sure it’s ready for daytime sleep when you get home.
- Get blackout curtains: If you don’t already have them, blackout curtains or shades are a must for blocking sunlight. Hang them today to see if they need adjustment.
- Set up white noise: Use a white noise machine, fan, or soft music to drown out daytime sounds. Set it up now so you’re familiar with it before you’re desperate for sleep.
- Cool it down: Lower the room temperature or add a fan to keep things comfortably cool, as your body rests best in a cooler environment.
Plan a Power Nap for the Afternoon
Since you’re shifting to a full night awake, a nap is essential to avoid burnout by midnight. Aim for an energizing nap a few hours before your shift.
- Set an alarm: Plan to nap 1–3 hours in the late afternoon. Set an alarm so you’re not groggy or pressed for time when it’s time to get up.
- Create a “nap cave”: Dim the lights, silence notifications, and use a sleep mask or blackout curtain to make the nap as restful as possible.
Plan Your Pre-Shift Routine
Having a consistent, calming pre-shift routine can help you mentally prepare for the hours ahead. Plan this out now so you’re not rushed before leaving.
- Get moving: If you feel tired, try some light stretching or a quick walk to shake off the sleepiness before heading in.
- Eat a balanced meal: Have a meal about an hour before your shift with protein, complex carbs, and healthy fats. Examples:
- Oatmeal with nut butter and fruit
- Eggs and whole-grain toast with avocado
- A smoothie with protein powder, greens, and berries
- Pack your essentials: Check your bag for your essentials, including snacks, a water bottle, lip balm, hand sanitizer, and any personal items to keep you comfortable.
Get Your Food and Drinks Ready for the Shift
Keeping your energy steady throughout the night means eating the right foods and staying hydrated. Pack these ahead of time so you’re prepared to snack smart.
- Bring healthy snacks: Pack a mix of energizing snacks for mid-shift fuel. Ideas:
- Yogurt and berries
- Mixed nuts and dried fruit
- Whole-grain crackers with cheese
- Veggies and hummus
- Set up caffeine boundaries: Have coffee or tea at the start of your shift if needed, but aim to cut caffeine about 4 hours before you’re scheduled to head home. This will help you wind down when your shift ends.
Dress for Comfort
You’ll be up, moving, and working for a long stretch, so be strategic about what you wear.
- Pick breathable layers: Wear a comfortable, moisture-wicking undershirt with layers like a light jacket or scrub top to stay cozy or cool as needed.
- Wear comfortable shoes: If this is your first long shift, double-check that your shoes are supportive and well-broken-in. Standing for hours can be tough, so you’ll want something tried and true.
Stay Engaged and Active During the Shift
Your body will likely hit a “slump” around 2–4 a.m., when your natural rhythm is used to being asleep. Here’s how to manage it:
- Take a quick walk: If possible, walk the hallways or march in place. It’ll get your blood flowing and give you an energy boost.
- Do some stretching: Stretching your legs, arms, and shoulders periodically can help relieve stiffness from hours on your feet.
- Check in with your coworkers: Having quick conversations or sharing a joke can help you stay awake and positive, especially during slower parts of the shift.
Plan for the End of Your Shift
When the shift ends, your body needs a cool-down period so you’re ready for sleep when you get home. Plan this out ahead of time so you can get rest as soon as possible.
- Skip the caffeine: Avoid coffee, tea, or energy drinks toward the end of the shift. This will help prevent you from staying wired when you get home.
- Wear sunglasses on the way out: If it’s already light out, wearing sunglasses can help keep your body in “night mode” until you get home.
- Do a quick unwind: Once home, take a warm shower or do a brief relaxation activity like listening to calming music or reading to signal to your body that it’s time for rest.
Head Straight to Your Sleep Environment
When you get home, avoid distractions that could wake you up or delay sleep.
- Get into bed quickly: After your unwinding routine, go directly to bed. Avoid checking your phone, browsing social media, or other activities that can delay sleep.
- Block out light and noise: Use an eye mask or blackout curtains, and put in earplugs or start your white noise machine to help you sleep as soundly as possible.
- Set boundaries: Let friends or family know that you’ll be asleep during the day to avoid interruptions. You could even put your phone on “Do Not Disturb” to minimize disturbances.
Reflect and Adjust After Your First Shift
After your shift, take a moment to note what worked well and what didn’t. Your first shift is a learning experience!
- Take note of energy highs and lows: Reflect on how you felt at different points in the night and identify any slumps. This will help you plan meals and breaks for future shifts.
- Adjust your routine as needed: Maybe you needed a bigger snack or more downtime before sleeping. Small adjustments can make a big difference, so pay attention to what your body needs.
Your first night shift is a big deal! It’s normal for the schedule to feel challenging at first, but with a few simple strategies, you’ll find your own rhythm. With the right planning and self-care, you’ll get through it like a pro. Now go out there, take on the night, and remember—you’ve got this!
