Wellness & Self-Care
Working the night shift as a nurse is no easy feat. While the world sleeps, you're on your feet, caring for patients and battling fatigue through long, grueling hours. In these moments, you know better than most that staying sharp isn’t just important for you—it’s essential for your patients’ safety and well-being. But what are the best tricks on how to stay awake on night shift?
We understand the unique challenges that come with working through the night. Fortunately, there are practical ways to help you stay energized, focused and sharp until the end of your shift. In this guide, we’ll walk you through nine ways to keep your mind and body in top shape—no matter how late it gets.
How to Stay Awake on Night Shifts: 9 Ways
Night shifts can be tough, and staying awake during those long hours is a challenge every night shift nurse knows all too well. Whether you're trying to push through the night or waiting for that second wind to kick in, having the right strategies to stay alert is crucial.
These nine methods will help keep you energized, focused and ready to give your best.
1. Drink Caffeine in Moderation
Caffeine can be your best friend during a night shift, but only when used wisely. Having a cup of coffee or tea at the start of your shift can give you the jolt you need to kick off with energy. However, moderation is key—too much caffeine, especially later in the shift, can disrupt your sleep when it’s finally time to rest.
Try sticking to a cup or two early on and skip that last-minute energy drink before heading home. If you’re not a coffee lover, consider alternatives like green tea, which has less caffeine but still offers a gentler energy lift without the jitters.
2. Take Short, Strategic Breaks
Night shifts can be long and exhausting, but taking short breaks can make a huge difference. Instead of pushing through nonstop, schedule brief power naps or stretch breaks. A quick 10- to 20-minute nap during your break can work wonders to recharge your energy.
Can’t nap? No problem. Even a brisk walk around the hospital or some simple stretching can get your blood flowing and shake off the drowsiness. Plus, practicing a little nurse self-care on shift goes a long way! These short breaks help you stay refreshed and ready to tackle the rest of your night. If you do choose the exercise route, make sure you’re wearing men’s or women’s scrubs that are stretchy and breathable for maximum comfort.
3. Stay Hydrated Throughout the Shift
Hydration might not be the first thing you think of when it comes to staying awake on your night shift, but it’s a game-changer. Dehydration can sneak up on you, leaving you feeling sluggish and unfocused. To stay energized, keep sipping water throughout your shift, and if plain water feels boring, try infusing it with some fruit slices for a refreshing twist.
Staying hydrated is key to maintaining your energy levels and keeping your mind sharp—something you’ll definitely need during long hours of patient care. To stay prepared, consider keeping nurse essentials like a high-quality water bottle or smart, healthy snacks within reach throughout your night shift.
4. Eat Healthy, Energizing Snacks
Speaking of snacks, the ones you choose during your night shift can either make or break your energy levels. Sugary snacks might give you a quick burst of energy, but that inevitable sugar crash will leave you drained and fatigued. Instead, reach for healthy, energizing options that keep you going strong all shift long.
Nuts, fresh fruit, yogurt and granola bars are excellent snack options. They provide a balanced mix of protein, healthy fats and carbs for steady energy. Keep a stash of these snacks in your locker or bag so you’re never caught off guard when hunger strikes during the night. Pairing the right nutrition with comfortable workwear, like breathable women’s or men’s scrubs, will help you stay energized and focused through those long hours.
5. Keep Moving and Stay Active
When you’re on a graveyard shift, the urge to sit and rest can be hard to resist—but staying active is one of the best ways to fend off drowsiness. Simple movements, like a quick hallway walk or some light nursing workouts in a break room, can work wonders for keeping you alert.
Physical activity boosts circulation and clears the brain fog that can creep in after hours of working. Make it a habit to move around your unit every hour, even if it’s just for a few minutes. You’ll feel more awake and ready to tackle the rest of your shift.
And don’t let cooler shifts hold you back. Layering with underscrubs, is a smart way to stay warm and cozy without restricting your mobility.
6. Engage in Conversations with Coworkers
Sometimes, the best way to stay awake is to connect with the people around you. Chatting with coworkers not only boosts your energy but also strengthens camaraderie, which can make your shift more enjoyable.
When you’re feeling drowsy, striking up a conversation with a fellow nurse can snap you back into focus. Social interaction naturally keeps your mind active and fends off mental fatigue. Plus, good communication and teamwork ultimately keep you aligned with your tasks and on track through long hours.
So, next time you’re feeling that wave of exhaustion creeping in, take a few minutes to chat with a colleague. It might be just the boost you need to power through your night.
7. Use Bright Lighting to Your Advantage
Lighting plays a huge role in how awake you feel, especially on a night shift. Bright light signals to your body that it’s time to stay alert, tricking your brain into thinking it's still daytime. Whenever possible, make sure you’re working in well-lit areas to maintain your energy and focus. If the lighting in your workspace is dim, consider adding a desk lamp or taking breaks in brighter areas.
Exposure to bright light during your shift can help reset your body clock (also known as your circadian rhythm). The brighter your environment, the less likely your body will want to wind down.
8. Practice Mindfulness and Deep Breathing
When fatigue sets in, one of the best ways to refocus is to slow down and breathe. Deep breathing exercises and mindfulness practices can help reduce stress, which often builds up during a night shift. Taking a few moments to focus on your breathing not only calms your mind but also helps oxygenate your brain, so you can stay alert.
Try simple deep breathing techniques like inhaling through your nose for four counts, holding for four counts, and exhaling through your mouth for four counts. Practicing mindfulness, such as visualizing a peaceful scene or focusing on your breath, can also help you stay present and fight off fatigue.
9. Plan for Adequate Sleep Before and After Your Shift
Of course, staying awake during your night shift starts with one crucial factor: getting proper sleep beforehand.
Quality sleep is the foundation for maintaining your energy levels throughout the night. To get the best rest possible before your shift, plan your sleep schedule and incorporate tools like blackout curtains, white noise machines and even sleep-aid supplements like melatonin and magnesium. These simple changes can create a peaceful environment and help you get the deep, uninterrupted sleep you need. After your shift, winding down is just as important for recovery and preparation for the next round. By prioritizing sleep both before and after your shift, you’ll be better equipped to handle the challenges that come with night shifts.
And for extra comfort, a cozy, well-fitted men’s or women’s scrub jacket can also help keep you warm and relaxed as you transition between shifts.
Staying Alert and Awake During Every Night Shift
With these tips in your toolkit, you’ll be ready to take on the challenges of any night shift. Staying awake and alert is all about finding what works for you—whether that’s having a cup of coffee at the right time, taking short breaks or practicing mindfulness during quieter moments.
Remember, your comfort plays a huge role in your ability to stay energized, and that’s where the right scrubs can make all the difference. At Healing Hands, our women’s and men’s scrubs are designed with busy healthcare professionals like you in mind, offering the perfect blend of comfort and flexibility to help you thrive—day or night, shift after shift.