Coping with a 12-Hour Shift

Many hospitals now give nurses the option to work 12-hour shifts, resulting in fewer work days. This can allow for more family time and relaxation time; however 12-hour days can take a toll on your well being unless you make appropriate preparations.  Working three 12-hour shifts in a row can be pretty exhausting, as there isn't a lot of time for sleep and relaxation, not to mention day to day tasks.  Working only 3 days out of the workweek can be appealing, but the negative is a lack of time during the working schedule.

Organize and Prep for Workdays

Organization is the key to making three 12-hour shifts in a row work. 

• On an off day, make a couple extra complete meals.  Freeze them in containers that will be simple to thaw and serve, and rely on them on the long work days.  When you can heat up a meal, versus preparing and cooking a meal, you can easily save 1 hour or more daily.  Spaghetti, chili, and stews all freeze very well and are simple to thaw and heat. 
• Lay out three days worth of clothes/scrubs.  Layout undergarments, socks, everything you need for each day, it will make getting dressed quick and easy, saving additional time. 
• Get your vehicle ready for your work week by fueling up ahead of time, make sure washer fluid is full, little things can slow you down and cut into what little time off you do have. 
• Don't forget to plan out any cash needed for your work days, hitting the ATM before your work week begins can save time and have you ready to go. 

Doing just a few little things before those three days in a row begin can make a big difference, and make the little time you have between shifts, more productive.

Related:   Supporting Coworkers – International Nurses Association

Relaxation

With 12 hours off between shifts, it does not leave a lot of time to recuperate.  Strive to get eight hours of sleep, which can sometimes be a challenge, but necessary to keep you at your best.  Go to bed at a reasonable hour.  Deep breathing to relax works well, and there are now apps available on your phone that will you doze off.  Whatever works best to help you relax is key when you have to be back at work in a few hours.  Be sure to start into a relaxation mode an hour or so prior to heading to bed.  No high packed action movies, or exercise is best, by toning things down, it prepares the body for the rest cycle.  Don't deprive yourself of rest and sleep, nursing is a job that is very detailed, and difficult, it takes a much focused mind to accomplish a day's work. 

 

Coping at Work

Eight hours of working as a nurse is hard, twelve hours is 50% again as hard.  Be sure to take appropriate breaks, and be sure to actually relax and rejuvenate during the breaks.  Great choices for meals at break time that will help perk you up and not put you to sleep-

• Pasta, meat, and a salad are the perfect blend of carbs, protein, and vegetables. 
• Chicken sandwich on whole wheat bread, with lettuce and tomato.  Paired with a fruit salad plate and a cup of yogurt will be a healthy dinner, and will help provide energy. 
• Baked potato, micro waved about 7 minutes, with broccoli, and cottage cheese, paired with a bowl of chili and fruit salad for dessert will fill you up, but not wear you down.

Avoid heavy foods and large meals; they can make you crave a nap regardless of how long you still have to work.  Greasy foods can cause stomach upset, so skipping the fried chicken is a good idea.  Don't rule out a turkey sandwich for a meal, despite what we have all been told, turkey does not cause sleepiness, it's associated with that due to a large meal that often accompanies it. 

During break times that are not long enough for a meal, opt for snacks that will lend a healthy pick me up.  Yogurt with granola or grape nuts is a good choice.  Studies show that when you are tired, consuming something that requires crunching will help regenerate you, and fight off that sleepy feeling.  Raw vegetables, an apple with peanut butter, or air popped popcorn would all be choices that won't contribute to tiredness. 

Related: Reducing Medication Errors

The Right State of Mind

You really have to have the right state of mind to make it through a 12-hour shift, otherwise you, and those around you can be made to be miserable.  Get into the mindset that it will be a great day.  Don't look ahead at 12 full hours. Break it down into 4 hour increments, that makes the work day go better and not seem as long.  Try to concentrate on that 3 day work week instead of the 12-hours at hand.  You will be left with 4 full days off once your work week is complete, that is something to look forward to for sure. 

If you find working 12-hour shifts are too much, request a shift change right away.  You would not want to risk making a mistake because you are suffering from exhaustion, it could result in a patient being put in jeopardy, and ending your career.  Not everyone is cut out for the 12-hours on and 12-hours off, some people work better with a more routine 40 hour 8 hour per day work schedule.  Never try to work when you are tired to the point that you don't feel you can make appropriate decisions, and don't try to overdo with massive amounts of caffeine, it can actually cloud your judgment if you consume too much.  Eating right, and getting an adequate amount of rest is key to a great work shift regardless of the number of hours.  Make the most of your off time by getting plenty of rest, and doing something enjoyable. You are a hard working nurse, and you deserve it.

Related:  International Nurses Association

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