NNA registered and enrolled nurses are exceptional at looking after their patients' health and even their families. But when it comes to our own health, we often lack the time and drive to make a meaningful impact. This post aims to recalibrate our priorities and remind all of us that we must apply our oxygen mask first before helping others… Find below 6 great places to start when looking to make a positive, healthy change to your lifestyle as a busy shift worker.

1.  Find A Sleep Routine Which Works For You 

In the 1-2 hours before bed each day / night, what does your routine look like? Do you have a system or are you forever doing 100’s different things before finally laying your weary head down to rest? Despite chatter in nursing tea rooms about the lack of sleep some nurses are getting, we need 7-9 hours of sleep consistently to maintain good short and long term health. Poor sleep is doing more harm than most of us realise. In the few hours before bed consider developing a consistent routine regardless of your shift time / type. Here are a few ideas to get you started;

-      Take a warm shower

-      Complete relaxation stretches (even in bed)

-      Block of the light by wearing blue light blocking glasses 1-2 hours before bed.

-      Charge your phone outside the bedroom or at least out of arm's reach. Replace it with an old fashioned alarm clock. (Kmart has some stylish ones for under $20!)

-      Set up your room for sleeping. Consider black out blinds, wearing an eye mask and ear plugs, using aromatherapy and switching on a white noise machine.

-      Meditate or write in a journal

-      Set social media alarms to stop endless scrolling 

2.  Embrace Natural Sunlight Where Possible 

Between shifts, how much sunlight is hitting your skin? As agency nurses working a combination of nights and days we are forced to consciously think about how much exposure we are getting in order to maintain healthy muscles and bones.

According to the Cancer Council, most people can reach adequate vitamin D levels just by spending a few minutes outdoors on most days of the week. This amount of time does vary on where you are located in Australia, the time of year and what the UV Index reading is. But by simply gardening, going for a walk or spending a bit of time outside most days of the week, it should be enough. 

If this amount is unobtainable, vitamin D supplements are available from most chemists. However before purchasing, have a chat to your doctor and undertake the relevant blood tests to see if you are in fact deficient.

3.   Move Your Body (Even A Little Bit) Every Day

Finding time to exercise as a busy agency nurse is certainly a challenge. You can easily convince yourself that walking excessively around the ward for 8+ hours is surely enough to maintain good health. While our jobs are excellent for maintaining a reasonable step count, it’s not doing a lot for our strength, flexibility or fitness level. Without wanting to complicate exercise, where can you fit in some strength and flexibility training between shifts? Can you stream a YouTube workout to your TV or laptop and complete a workout in your lounge, balcony or back yard? Can you skip / jump rope for 10 minutes outside whilst pumping your favourite tunes? Or maybe you can sign up (and pay) for a fitness class locally in which you must attend otherwise you lose your deposit? Focusing on moving your body during your days off is a great start. 

4.  Enjoy Caffeine-Free Food and Drinks Six hours Before Bed

Did you know the cup of coffee you’re enjoying at 8pm during a late shift is likely to disrupt your sleep once you arrive home in a few hours? Six hours after caffeine is consumed, half of it is still in your body. So next time you’re considering making a coffee or tea, biting into a piece of chocolate or opening a can of coke for a quick pick-me-up, think, is it within 6 hours of bedtime? If so, consider a caffeine-free alternative such as water infused with fruit (such as lemon, lime or berries), herbal caffeine-free tea, turmeric with warm milk or kombucha. 

5.  Embrace Silence Daily 

Our lives as registered and enrolled nurses are loud, busy and constantly moving. There are rarely situations at work where it’s quiet, calm and still. But it’s important we find silence and stillness everyday, even for 2-5 minutes, to gather our thoughts and reset. Though meditation can be helpful, simply deep breathing once you get into the car after a shift or a few deep breaths in the tea room before going back onto the floor can refresh your mind. Mindfulness doesn’t need to be long and complicated. Apps like Insight Timer, Headspace and Calm can provide you with the inspiration you’re looking for. 

6.   Make Time for Those Who Make You Happy 

Agency nurses are often working within a team of people they have never met. Though these new fellow colleagues may be lovely and supportive during the shift, it might be less challenging to catch up with old friends or family members who know your name and love you.

Despite your non-traditional lifestyle, it’s important you have a laugh and surround yourself where possible with your “circle”. Pick up the phone, send a text and reach out to somebody you love. Make a plan to catch up and get those serotonin and dopamine juices floating. It’s good for the soul. 

In summary; NNA wants to support you in being the healthiest shift worker possible. They want to prevent you from “burning the candle at both ends” by being flexible and supportive wherever possible. If you’re feeling burnout, tired or need a new opportunity to realign your health and goals, please call the friendly team at NNA and make a plan to get your health back on track. 

Cheers,

Emma Smith



Registered Nurse