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Shift work has a lot of pros and cons that go with it, as any healthcare worker who started in a hospital or currently works in one can tell you. On the one hand, it’s great to technically have four days off each week, but on the other hand, it often doesn’t feel like it. A significant amount of a nurse’s time goes into preparing for those three shifts, then recuperating from them afterward.
Rotating schedules can pose even more of an issue as you’re trying to figure out when to sleep and when to get things done. On top of that, working 12-hour days makes it challenging to spend time with your 9 to 5 family and friends. There’s really not a lot of time to do anything but rest and accomplish the bare essentials between 12-hour shifts.
To make the most of the free time you do have, here are some tips to help you balance your shift work and your social life.
1. Whatever You Do: Plan It Out
The most important element to finding a balance is planning ahead. This planning includes vacation days, your sleep and social events. It’s often hard to say no to social outings because night shift and shift work naturally comes with FOMO (fear of missing out), but it’s essential to listen to your body and know your limitations. No one can fit everything in, so plan ahead for the things you definitely don’t want to miss. Also, know it’s ok to say no to plans. It’s in your best interest not to over-schedule yourself.
We’ve all been there. You work three nights in a row and a group of friends wants to meet at a winery around 1 p.m. the day you finish your third shift. You decide to go despite only getting three hours of sleep. I don’t know about the rest of you, but this decision leaves me regretting my choice to skimp on sleep for a day or two after. Try not to alter plans like this and if you do, limit them.
If you want to take a vacation, planning it pretty far in advance is vital. Many floors only have so many hours of PTO to give out each week, in order to ensure there are enough nurses available to work. That being said, most units want you to request PTO several months in advance, making it even more important to plan ahead. This way, that trip to Italy can definitely happen.
2. Make Time for Yourself a Priority
Schedule time for yourself. You must put yourself first to have the energy and love to give to others. Scheduling time with yourself could be something small, like a 30-minute workout that bumps up your endorphins, taking a bath, enjoying a special meal, etc. It doesn’t have to be an entire day (unless you want it to). Just 10-15 minutes of self care each day can have a monumental impact on your mental health.
3. Boundaries Are Necessary
Create boundaries. Having boundaries between work, friends, and family is really important. Don’t be afraid to let people know when you’re free and when you’re not. Boundaries allow us to be more efficient with our time, giving us more energy for the things we really want to do. Know that it’s okay to be honest with yourself and others about your priorities with your time. If you know you’re lacking sleep, that has to be a priority for your health. When people know what you need, and you’re able to communicate your needs, they’re much more achievable.
4. Cluster Shifts Together
Cluster your shifts together when possible. If working three 12s doesn’t absolutely destroy you, work them back to back so you have more time off in between shifts. Clustering is super helpful when you might want to take one or two days of PTO and still have more than a week off between work.
If you work a rotating schedule with days and nights, make sure your work pattern avoids flipping from days to nights (and vice versa) within the same week. We should treat the time difference like jet lag. Acknowledge that your body only acclimates about an hour each day to a different time zone. Because of this, try to ensure you have several days between rotating shifts to give your body the time it needs to adjust.
5. Get Outside
Get outside every day, even if it’s only a few minutes at a time. Enjoy nice weather when you can. Bask in the sunlight! It boosts your mood and rejuvenates the soul, especially after working three nights in a row and missing out on the sunshine most of those days. Whenever I work three nights in a row, I always get out for a 15-minute walk with my dog before getting ready to head back to work. It’s a nice reset, and the sun’s warmth truly does warm your soul and boost energy levels.
6. Spend Time at the Pool
Plan pool days as a way to decompress, especially after waking up from your post-shift snooze. The feeling of weightlessness is rejuvenating and offers the reset you need. When we had access to a pool, I’d spend a couple of hours just bobbing in the water after working three nights in a row. The sunshine helped me to wake up, and the water felt so good on my body.
One of the many beneficial aspects of longer days is that you don’t need to skimp on sleep to make it a pool day. You can sleep 6 to 8 hours and still get to the pool while the sun shines. If you need to join a fitness center to access a pool, consider all the added benefits that come with membership.
7. Utilize Long Weekends to the Fullest
Take full advantage of the long weekends for fun trips and plans. Shift work often leaves us with extended weekends to plan quick trips. If you find it’s hard to make these plans with those who work five days a week, plan a couple of weekends when your significant other, family or friends can take a three-day weekend with you. Or maybe, you can make some long weekend plans with coworker friends who share your schedule and also need a getaway.
