How to Stay Awake and Energised on Waking Night Shifts: Tips for Carers
Being a carer sometimes means working night shifts, which can be both rewarding and challenging. While providing essential support to those in need, staying alert and energised throughout the night is crucial for both your well-being and the quality of care you provide. Whether you're new to waking night shifts or looking for better ways to manage them, we’ve put together some practical tips to help you stay awake and feel your best.
1. Prepare yourself before your night shift
To ensure a smooth transition, get your body ready in advance. Adjust your sleep schedule if you can, try going to bed later each night to help gradually shift your sleep pattern. Nap strategically - having a short nap (between 20-30 minutes) before your shift can help fight fatigue. Prioritise quality sleep – ensure you have a restful sleep by making your room dark, quiet and cool. Manage light exposure as light can have a strong effect on your body’s internal clock. Bright light at the start of your shift signals to your body it’s time to be awake.
2. Keep active and engaged
Sitting for prolonged periods of time can make you feel more tired. Take short walks if possible, to help get your blood flowing. Keep busy by carrying out tasks which that keep your mind alert like organising supplies or reviewing care plans. Use stimulating activities such as light reading, puzzles or engaging conversations to help keep you mentally active.
3. Eat the right foods
What you eat can play a big role in your energy levels. Choose slow-releasing energy foods like whole grains, nuts, fruits and proteins. Avoid greasy meals as these can make you feel sluggish and stay hydrated as dehydration can make you feel more tired.
4. Be careful with caffeine
Caffeine can help with tiredness, but it should be used wisely. Drink tea or coffee early in your shift this will give you an initial energy boost. Avoid caffeine towards the end of your shift as this can affect your ability to fall asleep after work.
5. Plan your post-shift routine
Once your shift is over you will want to switch into rest mode. Wear sunglasses on your way home this will help to reduce light exposure which will make it easier to fall asleep. Have a wind down routine, run a warm shower, read a book or listen to calming music to tell your body it’s time to sleep.
Waking nights can be difficult but having the right approach can make things much easier. You can stay alert, energized and healthy while providing the best care for your clients. By prioritising good sleep, staying active, eating well, and managing light exposure, you can make night shifts more manageable and less exhausting.
