*Post contains affiliate links/Updated from 2/2/18
Are you a dedicated nurse working tirelessly through long 12-hour shifts? Your commitment to this noble and philanthropic profession is truly admirable. However, as with many shift workers, you may sometimes feel drained, overwhelmed, and even burnt out.
It’s no secret that working 12-hour shifts can take a significant toll on your physical and mental well-being. But what steps are you taking to prioritize your health and thrive in your career?
By taking a proactive approach to self-care and making it a top priority, you can ensure that you remain a healthy and effective nurse, delivering exceptional care to your patients. It’s time to invest in your own well-being and prioritize nurse self-care.
Thriving, Not Just Surviving: 11 Tips for Nurses on 12-Hour Shifts
#1. Sleep
Nurse self-care should be a priority. That includes getting a good night’s sleep!
Nurses are at the forefront of 24/7 patient care, and this means that their work schedules often involve long day and night shifts that can result in sleep deprivation.
However, it’s crucial for nurses to prioritize their own well-being by getting a good night’s rest after completing a demanding 12-hour shift.
Here are a few tips that can help nurses establish healthier sleep habits:
⇒ Unwind Without Screen Time
Avoid watching television or scrolling through your phone before going to bed. Instead, opt for relaxing activities that can calm your mind and body, such as reading a book or listening to soft music.
⇒ Stretch and Soothe
Ease into a state of relaxation with some gentle yoga stretches. Restorative yoga props such as a mat, blocks, and a yoga strap can help enhance the experience and promote deeper relaxation.
Consider using a meditation app such as Headspace to help clear your mind and reduce stress. Taking just a few minutes to meditate before bed can help you feel more relaxed and ready for a restful night’s sleep.
⇒ Block Out Distractions
Invest in a good pair of earplugs and a sleep mask to help minimize any noise or light that might disrupt your sleep.
Try to adjust your bedtime routine by getting into bed an hour earlier than usual. This small change can help you establish a healthier sleep schedule and reap the benefits of a more restful night’s sleep. Give it a try for one week and notice how much better you feel both mentally and physically.
By prioritizing nurse self-care and adopting these simple yet effective sleep habits, nurses can ensure they are well-rested and energized for their next shift, ready to provide the best possible care for their patients.
#2. Exercise
Nurse, get your heart rate up!
Regular exercise is a vital component of nurse self-care that can have a significant impact on physical and mental well-being. Not only does exercise help maintain a healthy weight, but it also boosts overall energy levels, improves mood, and reduces stress.
Additionally, exercise can help nurses maintain the stamina needed to provide top-quality care for their patients. (Make sure you talk you your healthcare provider before starting a new exercise routine, especially if you have health concerns).
Here are some ideas to keep in mind when incorporating exercise into your nurse self-care routine:
Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. This can include activities such as brisk walking, cycling, or swimming.
Don’t have 30 minutes to spare? Try breaking up your exercise routine into shorter, more manageable segments throughout the day. Even a 10-minute walk can provide physical and mental benefits.
Make exercise a social activity. Consider joining a workout class or finding a workout buddy to help keep you motivated and accountable.
Mix up your routine. Incorporate a variety of exercises such as strength training, cardio, and stretching to keep things interesting and challenge your body in different ways.
Take advantage of outdoor exercise opportunities. Spending time in nature has been shown to have numerous mental health benefits, such as reducing stress and anxiety.
Don’t forget to warm up and cool down properly to prevent injury and promote recovery.
In addition to its physical benefits, exercise can also help manage stress and reduce caregiver burden. Yoga and other mindfulness practices can be particularly effective in this regard. These types of exercises focus on deep breathing and relaxation techniques, which can help reduce stress and promote a sense of calm and well-being.
By incorporating regular exercise into their nurse self-care routine, nurses can improve their overall health and well-being, better manage stress and caregiver burden, and maintain the stamina needed to provide exceptional care for their patients. So, take the time to get your heart rate up on your days off – it is a win-win for everyone.
#3. Grocery Shop For Healthy Shift Food
A well-balanced diet is essential for nurse health and wellness.
Grocery shopping is so important for nurses and other hospital workers to ensure proper nutrition. It is no secret that healthy food choices are crucial for overall good health and well-being. Make sure you are filling your plate with high-density vitamins and minerals. You simply can’t maintain good energy and stamina over a 12-hour shift on sugary snacks and fast food!
Plan ahead by creating a grocery list of the foods you want to eat while you are at work. That way, you won’t be tempted to reach for something unhealthy when you have a few moments to eat in-between caring for patients.
Tips for nurses to make healthy meals fast: Try making a big batch of quinoa, brown rice, or black bean pasta to have handy in the fridge. These are a few great staples that you can build a nourishing meal around. When you get hungry, you can mix in a protein, veggies, nuts or seeds, dried fruits, or even just enjoy them with a little olive oil and sea salt.
The key is to have healthy food that is easy to prepare BEFORE you get super hungry.
Here are healthy snacks that nurses can eat during 12-hour shifts to help sustain energy levels:
Fresh fruit: Apples, bananas, oranges, and berries are all great options for a quick, healthy snack that provides natural sugars for energy.
Nuts and seeds: Almonds, cashews, peanuts, and pumpkin seeds are all great sources of protein and healthy fats that can help keep energy levels stable.
Greek yogurt: A high-protein snack that can be topped with fruit or nuts for extra flavor and nutrition.
Hummus and vegetables: Carrots, celery, cucumber, and bell peppers are all great options for dipping in hummus, which is high in protein and fiber.
Hard-boiled eggs: A quick and easy snack that provides protein and healthy fats to help keep you full and energized.
Energy bars: Look for bars made with whole food ingredients, such as nuts, seeds, and dried fruit, to provide sustained energy without artificial ingredients or added sugars.
Cheese and whole-grain crackers: A small serving of cheese and crackers can provide protein and complex carbohydrates to help sustain energy levels.
Smoothies: Blend up a combination of fruit, leafy greens, protein powder, and healthy fats for a nutrient-dense snack that can be easily consumed on the go.
Popcorn: Air-popped popcorn is a low-calorie snack that provides fiber and complex carbohydrates to help keep energy levels stable.
Roasted chickpeas: A crunchy, high-protein snack that can be flavored with a variety of spices for added flavor and nutrition.
By choosing nutrient-dense snacks that provide a balance of protein, complex carbohydrates, and healthy fats, nurses can help sustain their energy levels and avoid the mid-shift energy crash.
Additionally, staying hydrated by drinking water or herbal tea throughout the shift can also help maintain energy and focus.
Oats: a nutritious and easy way to start a 12-hour shift.
Did you know that starting your day with a nutritious breakfast can have a big impact on your 12-hour shift? Studies have shown that a healthy breakfast can provide you with more strength and endurance to:
Keep up with physical activity
Maintain stamina throughout the day
Improve concentration, and
Provide a diet rich in essential nutrients, vitamins, and minerals.
As a nurse, it’s important to take care of yourself, and preparing a nutritious breakfast before your shift is a great way to start.
One easy and delicious option is to make overnight oats in mason jars with a variety of flavors, such as:
Blueberry
Strawberry
Raspberry
Peanut butter and maple
Banana and walnut, or
Almond and raisin
You can also add ground flaxseed or chia seeds for extra protein and antioxidant benefits. And don’t forget to top it off with a dash of cinnamon for some added flavor!
By taking the time to prepare a nutritious breakfast, you’ll have the energy and focus needed to provide the best possible care to your patients throughout your 12-hour shift. So give it a try and see how it can make a difference in your day!
As a nurse, it’s essential to fuel your body with nutritious food to keep you energized throughout your 12-hour shift. Bringing a packed lunch not only helps you make healthy food choices, but it can also save you money in the long run.
Here are some items that can make packing your lunch for work easier and more enjoyable:
When packing your lunch, try to include a balance of lean protein, whole grains, and plenty of fruits and vegetables.
Some healthy options include:
Grilled chicken or turkey breast
Quinoa or brown rice
Baby carrots or sugar snap peas
Greek yogurt or cottage cheese
Apple slices or berries
Mixed nuts or seeds
By packing your lunch and choosing nutritious options, you’ll have the energy and focus to provide excellent patient care. Plus, you’ll feel good knowing that you’re taking care of yourself too!
As a hardworking nurse, you deserve to have the energy to make it through your 12-hour shift without relying on sugary snacks in the breakroom. While it may be tempting to indulge in those donuts or cookies, there are healthier options that will keep you fueled and focused throughout the day.
Here are some snack ideas that are easy to pack to maintain energy:
Crunchy baby carrots, broccoli, or other veggies with a side of hummus for protein
Celery sticks with almond butter for a satisfying combination of healthy fat and fiber
Fresh strawberries and blueberries for a sweet and nutritious pick-me-up
Granola and yogurt for a quick and filling snack
Almonds or cashews for a protein-packed option
Avocado toast for a tasty and satisfying snack
Sliced apples with peanut butter for a classic and delicious combination
Cottage cheese with pineapple or banana for a protein-rich and refreshing snack
Trail mix with nuts, dried fruit, and seeds for a convenient and tasty option.
By bringing your own nutritious snacks to work, you can fuel your body and brain without experiencing the sugar crashes that come with breakroom donuts.
Green tea: a healthy drink for 12-hour shift workers!
Green tea is a popular beverage that is enjoyed all over the world, and for good reason! Here are some reasons why green tea is a healthy choice:
⇒ Rich in Antioxidants
Green tea is loaded with antioxidants called catechins that help to protect your body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and diseases such as cancer, heart disease, and Alzheimer’s. The antioxidants in green tea help to neutralize these harmful molecules and keep your body healthy.
⇒ Boosts Brain Function
Green tea contains caffeine, a natural stimulant that can help to improve brain function, including memory, reaction time, and mood. Additionally, green tea contains an amino acid called L-theanine, which has a calming effect on the brain and can help to reduce stress and anxiety.
⇒ It may Aid in Weight Loss
Green tea has been shown to boost metabolism, which can help to increase calorie burning and aid in weight loss. It also contains a compound called EGCG, which has been shown to help break down fat and reduce the formation of new fat cells.
⇒ Supports Heart Health
Drinking green tea regularly has been linked to a lower risk of heart disease. It may help to lower LDL (bad) cholesterol levels, reduce blood pressure, and improve blood flow, all of which can contribute to a healthy heart.
Incorporating green tea into your daily routine is a simple way to boost your health and well-being. Whether you enjoy it hot or iced, with honey or lemon, green tea is a delicious and healthy choice that you can feel good about.
Nurses must invest in good shoes to maintain foot health.
As a nurse, your job demands long hours on your feet, and it is crucial to take good care of them. Choosing the right shoes can make a huge difference in your comfort and well-being during and after your shifts. Here are some reasons why wearing good shoes is essential for nurses:
⇒ Comfort: Wearing comfortable shoes is a must for any nurse who wants to work without experiencing any foot pain, leg cramps, or backaches. Good shoes offer proper cushioning and arch support, which reduces the pressure on your feet and legs.
⇒ Safety: Wearing the right shoes can also help prevent slips, trips, and falls in the workplace. Shoes with non-slip soles will provide a better grip on slippery floors, decreasing the risk of accidents and injuries.
⇒ Durability: The right pair of shoes can also withstand the demands of the job. Investing in a pair of durable and well-made shoes will ensure that they last longer and need to be replaced less often.
⇒ Style: Good shoes can be stylish too! You don’t have to sacrifice fashion for function. Many brands now offer shoes that are both comfortable and stylish, so you can feel good and look good at the same time.
The Nike Women’s Air Zoom Pegasus Running Shoes have great cushioning and are often worn by runners training for and running in marathons. They have great cushion and arch support without being too heavy.
Also, the cushion provides additional support for the knees and ankles. That is why these shoes are also great for nurses who often walk 15,000-20,000 steps or more in a single shift. There are over 25 other great colors to choose from.
#9. Stay Hydrated: Keep a Reusable Water Bottle
Drink water throughout your 12-hour shift and stay hydrated!
Have you ever worked an entire shift and realized at the end that you forgot to drink water for the whole day? It is so easy to do when you are extremely busy with back-to-back patients and heavy work assignments.
Invest in a good water bottle with a sealable lid (to prevent accidental spillage). Keep it where you do most of your charting in the nurse’s station. And try to make it a priority to drink your water every hour during your shift to stay hydrated.
Here are some of the most important reasons why nurses (and all healthcare workers) should drink water during their shifts:
⇒ Dehydration can cause a range of negative effects, including headaches, fatigue, dizziness, confusion, and muscle cramps.
⇒ Drinking water can help keep nurses alert and focused, which is crucial in a fast-paced, high-pressure healthcare environment.
⇒ Staying hydrated may help prevent urinary tract infections (UTIs), which can be a problem for people who are not drinking enough fluids. UTIs can be particularly uncomfortable and disruptive for nurses, who may not have easy access to bathroom breaks during their shifts.
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Make your own chia seed water: Add 3 tbsp of organic chia seeds to your water bottle and mix well (you can add more or less to your liking). Within a few hours, the seeds will blow up in size and into a gelatinous consistency.
(Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, fiber, iron, and calcium. Just another easy way to add nutrients to your busy day!)
#10. Wear compression socks
Nurse health & your venous system: wear compression socks!
Prevention of varicose veins: Standing for extended periods causes valves in the veins to become weakened, causing blood to collect in the veins. This causes the veins to enlarge, increase in pressure and stretch, causing unsightly varicose veins.
Improved blood flow and decreased risk of blood clots: A study by The Society of Occupational Medicine found that wearing compression stockings significantly decreased lower limb venous pressure in nurses who stood for very long hours.
Decreased swelling of ankles and feet: Swollen ankles and feet are a common side effect of being on one’s feet for a 12-hour shift.
Many nurses who wear compression socks say that their legs “feel more energized” after a 12-hour shift. Pregnant shift workers are especially at risk of leg swelling (due to increased blood volumes during pregnancy) and should consider wearing them to prevent venous issues.
Nurses need yoga, period. Not only does yoga replenishes depleted reserves after a 12-hour shift, but a relaxed and more focused nurse can give better patient care.
Yoga’s amazing benefits on physical and mental health are well documented in the literature. The Mayo Clinic reports that “yoga may help reduce stress, lower blood pressure, and lower your heart rate,” among many other benefits.
Nurse self-care in the form of yoga is scientifically proven to be beneficial:
Stress management.
A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only eight weeks of yoga, the results showed that the participating ICU nurses had significantly better focus coping strategies and a major reduction in perceived mental pressure.
Prevent or eliminate chronic low back pain.
Chronic back pain in the nursing population is a common ailment. An evidenced-based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Yoga not only increases flexibility but increases muscle strength and prevents injuries such as chronic lower back pain.
Prevent burnout and compassion fatigue.
A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.”
Nurse Health & Self Care for Nurses Frequently Asked Questions
What is self-care as a nurse?
Self-care for nurses involves intentional actions that promote physical, emotional, and mental wellbeing. It’s a way for nurses to prioritize their own health and wellness so that they can continue to provide effective care for their patients.
What is an example of an effective self-care strategy for a nurse?
An effective self-care strategy for a nurse could be taking regular breaks during their shift to stretch, hydrate, or engage in a calming activity such as deep breathing. Another example could be making time for activities outside of work that they enjoy, such as exercise, reading, or spending time with loved ones.
Why is self-care important for nurses?
Self-care is important for nurses because it helps prevent burnout, reduces stress, and improves overall job satisfaction. When nurses take care of themselves, they are better able to provide high-quality care to their patients.
What are the four basics of self-care?
The four basics of self-care are eating a healthy diet, getting enough sleep, engaging in regular physical activity, and managing stress.
What are three examples of self-care?
Three examples of self-care could be taking a relaxing bath, going for a walk in nature, or practicing meditation or yoga.
Why do nurses lack self-care?
Nurses often lack self-care because they are so focused on caring for others that they neglect their own needs. Additionally, many nurses work long hours and have demanding schedules, which can make it difficult to find time for self-care.
What are the seven pillars of self-care?
The seven pillars of self-care are sleep, nutrition, physical activity, hygiene, social connection, stress management, and spiritual practice.
What are the ABCS of self-care?
The ABCs of self-care are Awareness, Balance, Connection, and Support. These elements are essential for maintaining a healthy self-care practice.
What are the five domains of self-care?
The five domains of self-care are physical, psychological, emotional, spiritual, and professional.
What is a nurse’s barrier to self-care?
A nurse’s barrier to self-care could be a lack of time, resources, or support. Additionally, some nurses may feel guilty for taking time for themselves instead of focusing on their patients.
How can nurses prevent burnout?
Nurses can prevent burnout by practicing effective self-care, setting realistic expectations, seeking support from colleagues and loved ones, and making time for activities outside of work that they enjoy.
Why is nursing the hardest job?
Nursing is considered one of the hardest jobs because it is physically, mentally, and emotionally demanding. Nurses are often required to work long hours and deal with high levels of stress, while also providing compassionate care to patients who may be in pain or distress.
What is the highest form of self-care?
The highest form of self-care is to cultivate a sense of self-compassion and self-love. This involves treating yourself with kindness and understanding, and prioritizing your own well-being in a way that feels authentic and fulfilling.
(This article about tired nurse health tips contains affiliate links. Please see our disclosure page for more information.)
Nurses are needed round-the-clock, so what if getting enough sleep just isn’t possible?
It is no surprise to hear that getting enough sleep is essential for good health. A lack of sleep is connected to everything from an increased risk of obesity, heart disease, depression, and even getting in a car accident on the way home from work.
This is not great news for nurses working long 12 hours shifts, especially if they work mid-shifts, night shifts or swing shifts (alternating day and night shifts).
There is an abundance of information on why sleep is good for us and how to get more of it. Those are easy tips to give when you don’t work long 12+ hour shifts throughout the day and night as a nurse.
But, when you add parenthood into the picture, getting enough quality sleep sometimes becomes impossible. Just ask a shift worker with kids!
Getting enough quality sleep is always the goal
When we sleep, our bodies do a lot of necessary and essential work. Throughout the night (or day, if you are a night shift worker), our body enters REM sleep (our dream state) between 3-5 times. This is controlled by our body’s circadian rhythm, which is also responsible for helping to regenerate every cell in our body.
Without restorative sleep cycles, our body loses the opportunity to regenerate our organs and cells. We essentially lose our battery power. Then we feel tired, cranky, and unwell when we get up the next day.
But patient care is needed 24/7, 365 days a year, and nurses are working some pretty crazy hours.
So the question is: how are sleep deprived nurses supposed to care for their health when getting enough sleep is sometimes not a realistic option?
7 Nurse Health Tips When Getting Enough Sleep Isn’t Possible
Again – getting enough restorative sleep is the goal. But if that is not an option due to your work or family schedule, here are a few tips to take better care of yourself in the interim.
Tired nurse health tip #1: drink matcha tea instead of coffee
Matcha green tea contains vitamin A and C, iron, calcium, protein, and potassium – none of which are found in coffee. Matcha also contains types of antioxidants called catechins, which are known to prevent cancer in the body. Many studies have linked green tea to a variety of health benefits such as weight loss, preventing heart disease, and preventing type 2 diabetes.
Also, matcha green tea provides a less jittery caffeine high than coffee. That is because matcha contains L-Theanine, an amino acid that helps your body process caffeine differently than coffee. As a result, matcha contains much less caffeine than coffee yet has a more sustained energy boost, without the crash later on.
As you probably know, nurse break rooms are filled with junk foods like donuts and cookies. Not getting enough shut-eye may make you more likely to reach for those unhealthy snacks for extra energy. Adding a cup or two of matcha green tea instead can help nurses get a little extra nutritional fuel while also maintaining alertness throughout the day.
Tired nurse health tip #2: get moving for more energy!
When you’re sleep-deprived, the last thing you want to think about is moving more. But, sleep and exercise are inter-correlated with one another in a way that may benefit the sleep-deprived nurse.
First of all, when you are fatigued, getting in a little exercise might be exactly what you need to feel more energized and boost overall health. I know what you’re thinking – lack of sleep makes people not want to exercise. However, even a 20-30 minute brisk walk can help you feel better when you are fatigued.
Second, exercise has long been associated with achieving higher quality sleep. Many nurses work odd hours – so the opportunity for slumber can fall at really strange times. Evidence demonstrates that exercise helps you fall asleep faster and achieve better quality sleep – a benefit to shift workers who have difficulty sleeping during unusual times.
Tired nurse health tip #3: pack your lunch, so you don’t reach for unhealthy snacks when you are tired!
When nurses are tired and short on time, we tend to gravitate towards unhealthy convenience foods. A helpful way to prevent this from happening is to prepare all of your meals and snacks for your shifts ahead of time. By making ahead, you can plan healthy, easy-to-grab snacks instead of reaching for the donuts or other junk food lurking in the break room.
Start by meal prepping one day a week, or if you are like me, just pack your lunch the day before your shifts. As a mom, I’m always preparing food for my kids, so I use that time to make my lunches as well.
Then it’s easy to pack it into your lunch bag the night before.
Here are a few healthy, easy snack foods for tired nurses on-the-go:
apples and almond butter
almonds or trail mix
smoothies (put all the chopped ingredients in a Nutribullet, add liquid and blend when you are ready to eat!)
veggies and hummus or guacamole dip
hard-boiled eggs
cottage cheese and pineapple
string cheese
peanut butter and celery
pumpkin seeds
edamame
overnight oatmeal
A lunch bag makes it easier to pack healthier foods for work.
Restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%!
Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day. Great for nurses working 12+ hour shifts!
Napping is psychologically beneficial and provides an easy way to get some relaxation and rejuvenation.
I’ve said it before, and I’ll repeat it – nurses should have sleep pods at the hospital they can access during any break. Imagine how much more productive we would be!
An eye mask will make it easier to nap during the day.
5. Avoid mindless social media browsing when you do have the opportunity to sleep
Tired nurse health tip #5: sleep when you have the opportunity to sleep.
Not only is 99% of social media browsing a colossal time-suck, but the light from your cell phone messes up your sleep.
Cell phones emit bright blue light that is meant to stimulate the brain. By looking at a cell phone before bed, it causes the brain to stop producing melatonin, which is the hormone that cues the mind that its time for slumber. As a result, smartphone light can disrupt the sleep cycle, which makes it hard to fall and stay asleep.
In other words, better quality sleep = happier, healthier nurse.
6. Drink lots of water (get a water bottle!)
Tired nurse health tip #6: Always have a water bottle with you at work, so you drink enough water during shifts!
Nursing is a physically active profession. Many nurses are walking several miles and are on their feet for most of a single shift. Making sure you are adequately hydrated can make a big difference in how you feel because dehydration can make sleep deprivation even worse.
Water helps carry nutrients to your body’s cells and helps remove waste. This is why when you are dehydrated, you may feel tired and weaker than usual. Consuming a sufficient amount of fluids in beverages and water-filled food (such as fruits, vegetables, and soup) will help replenish the water your body loses throughout your shifts and can help you maintain your energy.
The Food and Nutrition Board set general recommendations for women at approximately 2.7 liters (91 ounces) of total water each day, and men an average of roughly 3.7 liters (125 ounces daily) of total water. However, the reality is that a person’s size, activity level, and medical needs, among other factors, will result in different fluid intake requirements for different people.
Stay hydrated during your shifts by keeping your water bottle close by.
Tired nurse health tip #7: restorative yoga will help you fall asleep faster.
Restorative yoga is a great way to wind down from a shift at work, especially when you need a little TLC. The practice allows you to be still, focus on your breathing, and invite a sense of calm into your body. All of which helps to relax the nervous system and prepare your body for a good sleep.
Yoga also helps relieve stress and anxiety that come with busy nursing shifts, especially when they are exacerbated by chronic sleep deprivation. Start with a few rounds of deep breathing and tune into yourself. Follow with a seated twist, knees-to-chest pose, happy baby, a reclining twist, and then end your practice with your legs up the wall.
Why not start a nightly restorative yoga ritual to help to drift off to sleep peacefully instead of losing sleep by getting stuck on your phone?
Leave your yoga mat out so you are reminded to use it!
Sleep is crucial for overall good health. Unfortunately, many nurses work unpredictable and unusual hours compared to the rest of the world. That often leaves nurses in a position where no matter what they do, getting enough sleep during the night doesn’t always happen.
But when you prepare ahead, there are still other ways that you can take good care of yourself – at least until you can get a good night of sleep!
(This post contains affiliate links. You can find my disclosure page here.)
The benefits of green tea have been touted for decades. But I recently discovered a new shade of green tea that I’m pretty obsessed with called matcha.
I initially tried matcha green tea because I was tired of the caffeine highs and lows that I got with coffee. As a nurse and new mom who works 12 hour shifts in an emergency room I need caffeine, but coffee can be intense. So as an experiment, I decided to switch out my coffee habit entirely with matcha green tea for 30 days to see if I noticed any differences. (And by the way, this was a huge step for me, as I am a coffee addict and a coffee snob!).
I put my Kuerig in the pantry and set my electric kettle in its place. I didn’t want the temptation to brew my regular coffee in a moment of weakness.
And guess what? It has been several months and I’m still drinking a cup of matcha green tea every morning. I feel better when I drink matcha than I do coffee – and I can see a noticeable improvement in my skin as well!
What is Matcha Green Tea?
All green teas, matcha included, are derived from a plant called Camellia Sinensis. As opposed to regular green tea that comes in a tea bag, matcha is 100% green tea leaves that have been ground into a fine powder. That is why matcha is so concentrated and why you only need 1/2 teaspoon per cup!
In addition, matcha is higher in caffeine than
regular green tea so you don’t need to add more then 1/2 to 1 teaspoon per cup of tea. However, you can vary the amount of caffeine based on how much powder you add.
Matcha green tea offers many health benefits compared to coffee.
4 Reasons Nurses Should Drink Matcha Green Tea Instead Of Coffee:
#1. Matcha is healthier for you
Like other green teas, Matcha contains a type of antioxidants called catechins. It is specifically high in a type of catechin called EGCG (epigallocatechin gallate), which is known to prevent cancer in the body. Many studies have linked green tea to a variety of health benefits such as weight loss, preventing heart disease and preventing type 2 diabetes.
As a nurse who practices evidence-based care, I know it is important to create healthy habits to help prevent illnesses in my future. Matcha is just another way for me to take better care of myself on the job.
#2. Matcha is high in vitamins
Compared to coffee, matcha scores significantly higher in nutrition. It contains vitamin A and C, iron, calcium, protein, and potassium. In addition, the high chlorophyll content in matcha also makes it an effective detoxifier that helps the body rid itself of toxins and heavy metals.
Coffee does not even compete with the nutrition that you get from matcha. By starting the day off on the right nutritional foot with a cup of matcha tea nurses can help meet their nutritional needs. Not to mention, many break rooms are fills with sweets like donuts and cookies. Adding a cup or two of matcha can help nurses get the nutritional fuel they need to continue giving great patient care.
#3. Matcha creates a sense of calm alertness and concentration
As opposed to the highs and lows that many people get with drinking coffee, matcha provides a less jittery caffeine high. That is because Matcha contains L-Theanine, an amino acid that helps your body to process caffeine differently than coffee. As a result, matcha contains much less caffeine than coffee yet has a more sustained energy boost, without the crash later on.
As front line workers in the hospital, nurses need to stay calm in stressful situations. Our patients lives depend on us to make critical decisions that effect their overall health and well-being. In addition, nurses need to be able to focus clearly, often for hours on end without breaks. A slip-up , such as a medication error, could be deadly.
#4. Matcha gives you whiter teeth
And better oral hygiene as well. Matcha has antibacterial properties that provide vital protection to the teeth, prevent plaque build up and improves oral health. On the other hand, coffee stains the teeth and causes bad breath – a major turn off for patients.
Most nurses I know don’t brush their teeth after drinking coffee or eating meals at work – even if they had the time. Drinking matcha helps eliminate coffee breath and keeps nurses’ oral hygiene healthy to boot.
What you need to make your own matcha green tea at home:
Making matcha green tea at home is an easy as making a pot of coffee. Just add 1/2 teaspoon matcha to 12 ounces hot water. Add sweetener and milk if desired. Enjoy!
Here are seven great yoga poses for nurses to start their shifts off on the right foot.
(This post is not a substitution for medical care. Please consult with your physician before starting any exercise routine. This post also contains affiliate links. You can find my disclosure page here.)
7 Energizing Yoga Poses For Nurses
What do you think would happen if every nurse did an energizing 20-minute yoga routine before every shift?
Its likely nurses have a chance to clear their heads, connect with themselves, and give themselves a moment to prepare for the busy 12-hour shift ahead. Not a bad way to start off the day.
Many nurses may underestimate the physical and mental wear-and-tear of long shifts. The start the day fueled on cups of coffee and then they are not getting the rest and recovery they need afterward.
So, as nurses, we must do the best we can to take care of ourselves the best we can (obviously no one else at the hospital is going to help up out with that). This includes giving our bodies the rest, rejuvenation and tender love that we give to our patients each shift! No more self-sacrificing attitudes!
Yoga is a fantastic way for nurses to reconnect with their bodies and make sure they are in a healthy and happy mental state – both before and after a nursing shift.
7 Energizing Yoga Poses For Nurses To Start The Shift Off Right:
#1. Mountain Pose (Tadasana)
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Mountain Pose is a great yoga pose for nurses to start within the morning. Ground your feet and press evenly through all four corners of each foot. Stretch your arms towards the floor and draw your abdominals in and up.
Hold for five to eight breaths to get focused and ready to move deeper into your practice.
Benefits of Mountain Pose:
Improves posture
Strengthens thighs, knees, and ankles
Increases awareness
Increases strength and mobility in the feet, legs, and hips
Firms abdomen and buttocks
#2. Upward Salute Pose (Urdhva Hastasana)
Upward Salute Pose
This is a great awakening pose for nurses before a shift. From Mountain Pose, lift your arms up overhead and press your palms firmly together. Keep the tops of your shoulders released away from your ears and activate your triceps. Keep the abdominals engaged and the legs firm.
Hold for five to eight breaths.
Benefits of Upward Salute Pose:
Stretches the sides of the body, spine, shoulders, and belly
Tones the thighs
Improves digestion
Helps to relieve anxiety and fatigue.
Helps create space in the chest and lungs
#3. Cat-Cow Pose
Cat Pose
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don’t force your chin to your chest.
Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
Benefits of Cat Cow Pose:
Brings flexibility to the spine
Stretches the back torso and neck
Softly stimulates and strengthens the abdominal organs
Open the chest, encouraging the breath to become slow and deep.
Calms the mind
Helps develop postural awareness and balance throughout the body and brings the spine into correct alignment
#4. Downward-Facing Dog Pose (Adho mukha svanasana)
Downward-Facing Dog Pose
From neutral Cat Cow pose, push your hips up into Downward-Facing Dog Pose.
Press firmly into your hands and roll your up arms outwards. Lengthen up through your torso and keep your abdominals engaged. Actively use your legs to keep bringing your torso back in space. Bend your knees if needed.
Hold here for eight to ten breaths.
Benefits of Downward-Facing Dog Pose for nurses:
Helps build bone density in the arms
Builds upper body strength
Decreases fatigue
Helps to decrease back pain and stiffness.
Helps boost circulation by putting your heart above your head
#5. Warrior I (Virabhadra I)
Warrior I Pose
Step your feet 3 1/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach your hands actively towards the ceiling. Firm your scapulas against your back and draw them down toward the coccyx.
Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Rotate your torso to the right, squaring the front of your pelvis to the front of your mat. As the left hip point turns forward. Lengthen your coccyx toward the floor, and arch your upper torso back slightly.
Exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor Reach strongly through your arms, lifting the rib cage away from the pelvis.
Stay for 30 to 60 seconds and switch sides.
Benefits of Warrior I Pose:
Stretches the chest and lungs, shoulders and neck and belly
Strengthens your shoulders, arms, legs, ankles, and back
Strengthens and stretches the thighs, calves, and ankles
Opens your hips, chest, and lungs.
Improves focus, balance, and stability
Energizes the whole body
#6. Forward Fold (Uttanasana)
Forward Fold Pose
Stand in Mountain Pose with your hands on your hips. Exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Press your heels into the floor and lift your sit bones toward the ceiling. Turn the tops of your thighs slightly inward. Don’t lock your knees.
Engage your quadriceps and draw them up toward the ceiling. Bring your weight to the balls of your feet. Keep your hips aligned over your ankles. Let your head hang.
Hold the pose for up to one minute. To release, place your hands on your hips. Keep your back flat as you inhale and return to Mountain Pose. Repeat 2-5 times.
Benefits of Forward Fold:
Helps to relieve stress, headaches, anxiety, fatigue, mild depression, and insomnia
Stretches and lengthens your hamstrings and calves
Opens the hips and can relieve tension in the neck and shoulders.
#7. Child’s Pose (Balasana)
Child’s Pose
Child’s Pose is a beginner’s yoga pose often performed to rest between more difficult poses. The position stretches the thighs, hips and ankles and helps relax the body and mind.
Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.
On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed.
Benefits of Child’s Pose:
Stretches the hips, thighs, and ankles
Reduces stress and fatigue
Relaxes the muscles on the front of the body
Elongates the lower back
Improves digestion
Calms the mind
Rests the body
Care for yourself first through yoga, so you can care better for patients after.
Nurses must get into the practice of taking good care of themselves first, so they can continue to take great care of patients as well. After all, nurses serve as role models for our patients. If we don’t take our own health advice, why should our patients listen to us about anything else?
A good way to start is by practicing these energizing pre-shift yoga poses for nurses. And then see how much better you feel heading into your shifts!
Essential yoga props to start your yoga practice:
After 13 years of yoga practice and have tried many yoga props along the way. You don’t need much to get started. Here are a few of the yoga props I use at the studio and at home.
I love this yoga mat. The quality is very good for the price. I have this exact mat in my living room and after 2 years it still looks brand new. It is soft with a relatively nice thickness compared to other yoga mats I have tried. In addition, it has nice grooves that keep the mat in place.
Yoga straps are useful for all levels of yoga practice and can provide support, help with alignment and improve posture. In addition, I love the Manduka cork yoga blocks because I have had mine for 6 years and they still look brand new! Unlike foam blocks, these don’t disintegrate over time due to sweat and regular use. They are also heavier and more sturdy with a trustworthy grip. It is a good idea to purchase 2 because many yoga poses require the need for two blocks.
(This post about simple stress management for nurses may contain affiliate links. See our disclosure page for more information.)
Nurses are more stressed-out than ever.
It is no surprise that prolonged stress damages the body. Yet many nurses are dealing with unchecked, chronic stress for years, or even decades. Still, the passion that many nurses have for helping others drives them to continue forward in their nursing careers. But who is helping nurses?
The unfortunate truth is that nurses themselves are the ones who must take care of themselves first. Nurse safety and well-being are not being taken seriously by the very own hospitals where we work so hard and strive to give only the very best patient care. Nationwide, it appears that hospital administrator’s main priority is making money for the hospital, and the health and well-being of their nurses doesn’t even make the list.
Simple stress management for nurses
Do some hospitals see nurses as indispensable?
For some nurses, it may feel like it. Even I have felt that despite my own dependability, clinical knowledge, and positive attitude that it wouldn’t matter in the slightest if I left. The feeling is disheartening.
For example, I became a per diem nurse after the birth of my first child because a unit director stated that they were “unable” to give me consistent scheduling so I could plan daycare for my child. Per diem nursing gives me the flexibility to schedule my days to fit my childcare situation; however, now I have no benefits, no disability, no retirement, and no maternity leave – and I had another baby this year! Needless to say, it was a hyper-expensive year for us and caused a lot of stress for me.
But, they knew another nurse would come along and fill my spot. So why be flexible with my schedule so that I could stay?
I still have a passion for nursing, despite the stress.
Workplace stress in nursing is common. I am not leaving the profession soon because my children are still very small, and I still do have a strong desire and passion for helping others. So in the meantime, I make stress management a huge priority in my life.
If you are a nurse who feels like me, keep an eye out for nurse burnout symptoms that could be wreaking havoc on your overall health and happiness. And start taking simple steps to help keep stress in check, so you don’t end up as a patient yourself. Nurses shouldn’t be creating unhealthy habits to cope with their stressful nursing careers. And if it becomes too much where your health is severely being affected negatively, then consider other nursing options away from the bedside. Nurse, you need to take care of yourself first!
Simple Stress Management Techniques For Nurses:
1. Watch a funny movie
When was the last time you had a good laugh? Do you even remember how good it feels to laugh out loud? Watching a funny movie is a great way to passively tune out and focus on something more light-hearted. Especially for nurses who deal with immense stress in the workplace.
Studies show that laughter is so good for your health. A good laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Also, laughter increases your immune system by decreasing stress hormones and increasing immune cells and infection-fighting antibodies, thus improving your resistance to disease.
Laughter makes people feel good, which is precisely what stressed-out nurses need. It releases endorphins, the body’s natural feel-good chemicals. Studies show that laughter has the power to promote an overall sense of well-being and can even temporarily relieve pain.
2. Get moving: endorphins are natural stress reducers
Get your heart rate up on your days off! The benefits of exercise have been well documented is essential for nurse self-care. It is no secret that regular exercise helps control weight, boosts overall energy, improves your mood, and helps decrease stress levels. Not only does exercise benefit the nurse personally, but it also allows nurses to have the stamina to give better care to patients as well.
Need to blow off some steam after a stressful day? A brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Which, in turn, will help manage caregiver burden and help you feel your best.
3. Yoga: learn the art of how to relax
Yoga is a great stress management tool for nurses. Compassion fatigue can be overwhelming for nurses, and learning how to use yoga for relaxation can help.
A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.” While the control group demonstrated no change throughout the course of the study, the yoga group showed a significant improvement in scores for self-care, mindfulness, and emotional exhaustion outcomes.
Nurse self-care in the form of yoga is scientifically proven to be beneficial:
Stress management. A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only eight weeks of yoga, the results showed that the participating ICU nurses had significantly better focus coping strategies and a significant reduction in perceived mental pressure. (If that is what can happen after only eight weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels!).
Prevent or eliminate chronic low back pain. Chronic back pain in the nursing population is a common ailment. An evidenced-based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Yoga not only increases flexibility but increases muscle strength and prevents injuries such as chronic lower back pain.
Prevent burnout and compassion fatigue: A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.”
4. Have a social life
Good friends can help you manage chronic stress. It is essential to find balance when you work as a nurse, and that includes making time for friendships and a social life outside of the hospital.
Nurses with strong social support have a reduced risk of many significant health problems, including depression, high blood pressure, and an unhealthy body mass index. Talking with other nurses who are struggling with the same stressors, you are can help provide support when you need it most.
Having a good social support group can help in many other ways:
Increase your sense of belonging and purpose as a nurse
Boost your happiness and reduce your stress
Improve your self-confidence and self-worth
Help you cope with traumatic situations in the workplace, such as patient deaths and abusive or combative patient situations
Supportive friendships can encourage you to change or avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise
5. Meditate
Meditation is the practice of focusing your mind on a particular thought or activity to achieve a mentally clear and emotionally calm state. It is claimed to reduce stress, anxiety, and burnout, and enhance resilience. And stressed-out nurses working long, arduous shifts with often changing schedules need this more than anyone.
A few benefits of meditation:
Decreased burnout
Better focus and ability to ignore distractions
Boost compassion
Better sleep
Stress relief
Happier state of mind
Headspace is an app for your phone that has many different meditations, each lasting 10 to 60 minutes. If you can find 10 minutes in your day, then you have no excuse not to meditate! Meditation is attainable for even the busiest of nurses!
Like yoga, meditation is a practice. There is no good or bad. It is just what it is at the time. You can keep practicing to train your mind to do better the next time. And then eventually your brain is rewired by the habitual repetition of meditation, and it becomes easier.
It is not uncommon for hospitals to have a space for spiritual prayer or meditation for patients and their families. However, nurses should also be offered a meditative space to clear their heads and have a quiet moment to themselves. This would help nurses return to their work environments with renewed energy and focus on giving better patient care.
6. Eat nutritious foods
Nurse break rooms are notorious for having sugary snacks like donuts, cookies, or other unhealthy junk food all within an arms reach. Sweets are so tempting to nibble on when you are tired and need a little extra energy. But then a few moments later you crash and are even more tired. On another note, eating nutritious and easy snacks will keep you energized during a 12-hour shift.
Pack snacks like these in your lunch bag to help keep your blood sugar levels balanced during your shift:
Baby carrots, broccoli or other veggies & hummus
Celery and almond butter
Strawberries, blueberries
Granola and yogurt
Almonds or cashews
Avocado toast
Sliced apples and peanut butter
Cottage cheese with pineapple or banana
Trail mix
Tips for nurses to make healthy meals fast: Try making a big batch of quinoa, brown rice, or black bean pasta to have handy in the fridge. These are a few great staples that you can build a nourishing meal around. When you get hungry, you can mix in a protein, veggies, nuts or seeds, dried fruits, or even just enjoy them with a little olive oil and sea salt. The key is to have healthy food that is easy to prepare BEFORE you get super hungry.
P.S. HEY, NURSES! Remember to grab your FREE E-Book “The Nurse’s Guide To Health & Self Care” below! (scroll down)
Yoga blocks (with strap included)
