Stress Management Practices for Nurses Working Night Shifts
Working night shifts can be challenging for nurses due to disruptions in circadian rhythms and difficulties obtaining quality sleep during the day. While night work is an inevitable aspect of nursing, especially in hospital settings, it is important that nurses adopt stress management practices to counteract the negative impacts of working at night on physical and mental health. This article explores effective stress management strategies nurses can employ while working night shifts.
Effects of Night Shift Work on Nurses
Research has consistently shown that night shift work can impair nurses’ sleep and increase stress levels. A study of 377 nurses found that those working rotating night shifts experienced more daytime sleepiness and used more sleep aids than nurses working day shifts only (Cheng et al., 2020). Other potential consequences of night work outlined in the literature include disrupted circadian rhythms, increased fatigue, higher risk of obesity, gastrointestinal issues, and cardiovascular problems (Morelock, 2017). Psychologically, night shift nurses report greater stress, anxiety, and depression than day shift counterparts (Books et al., 2020).
Stress Management Strategies for Night Shift Nurses
Several stress management practices have been found to help nurses cope with the challenges of night shift work:
Sleep Hygiene
Maintaining good sleep hygiene is essential for night shift nurses. This involves creating a dark, quiet sleeping environment and establishing a regular sleep schedule, even on days off (Crooks, 2017). Napping should be limited to 30 minutes to avoid sleep inertia upon waking (Morelock, 2017).
Exercise
Physical activity has been shown to reduce stress levels and improve sleep quality (Cheng et al., 2020). Nurses are advised to exercise for at least 30 minutes per day, preferably in the morning to help regulate circadian rhythms (Morelock, 2017).
Healthy Diet
Consuming a nutritious, balanced diet provides energy and supports overall health (Books et al., 2020). Night shift nurses should avoid heavy meals before sleeping and consume snacks containing complex carbohydrates and protein to maintain stable blood sugar levels through the night (Morelock, 2017).
Relaxation Techniques
Taking short breaks to practice deep breathing, meditation, yoga, or other relaxation techniques can help nurses manage stress levels during night shifts (Crooks, 2017). Even brief five-minute breaks have been found to improve alertness and job performance (Books et al., 2020).
Social Support
Seeking support from coworkers, friends, and family is important for coping with the challenges of night work. Speaking to others who understand the difficulties of shift work can help prevent feelings of isolation (Morelock, 2017). Maintaining social connections also provides non-work distractions to help disengage from job stressors (Cheng et al., 2020).
Conclusion
While night shift work inevitably disrupts circadian rhythms and sleep, adopting effective stress management practices can help nurses mitigate the negative physical and psychological impacts. Maintaining sleep hygiene, exercising, eating nutritious meals, practicing relaxation techniques, and utilizing social support systems are strategies shown to improve health outcomes and coping abilities for nurses working night shifts. Prioritizing self-care is essential for sustaining well-being in this demanding work environment.
Books, J., Bjorvatn, B., & Pallesen, S. (2020). Night work and metabolic syndrome: A systematic review and meta-analysis. Chronobiology International, 37(8), 1063–1074. https://doi.org/10.1080/07420528.2020.1767380
Cheng, P., Li, X., Lou, Y., Tu, X., & Yang, X. (2020). The impact of shift work on sleep quality, sleep duration, occupational stress and health status among Chinese female nurses: A cross-sectional study. International Journal of Nursing Sciences, 7(2), 168–174. https://doi.org/10.1016/j.ijnss.2020.02.002
Crooks, C. E. (2017). Sleep hygiene for night shift nurses. American Nurse Today, 12(5), 52–53.
Morelock, S. (2017). Strategies for success: Coping with night shift. Nursing Made Incredibly Easy, 15(4), 4–7. https://doi.org/10.1097/01.NME.0000520831.68409.d2
