DOCTOR Night Shift Routine | TIPS on How to Survive NIGHT SHIFTS | How to Sleep Better
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- Опубліковано 25 лип 2024
- How to Survive Night Shifts - Night Shift Tips - How to get more Sleep - How to sleep better
--In this video I wanted to share all of my tips and tricks I've learned along the way to become a pro at Night shifts! I've done my fair share of night shifts over the last 5 years of residency, and I have definitely learned the hard way how to manage these stressful shifts/weeks/months of nightshifts. Night shift work is not easy to transition to, but hopefully some of these tips may help you...like they do me! Let me know if you have any other questions about how to survive a night shift.
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#nightshift #doctor #residency
If you have any other awesome tips on surviving Night Shifts let me know!
Hello, not a doctor, but a person whi has suffered from insomnia for about 15 years. Make sure your colleagues pay attention to the workout time, for some it will wake them up and some it will put them to sleep. If im really sleepy (yes, I'm supposed to be awake), i eat bananas (3 over 8 hours and dried apple slices)... so theres my 2 cents thats even worth a half a penny..... Quick question: why do all resident videos on you tube mention lack of time to eat? There are sooo many healthy snacks available...fresh fruit (blueberries, apples, grapes (raisins), applesauce cups are a staple in my desk.....I work in insurance and some days i can't eat entire meal, i leep the snacks around....mama can't sell uf she is hangry.....just curious, thanks for reading.
Dr. Cellini listen to rain and thunder videos of UA-cam your spirit drinks water of the spirit it will help you to refresh your feelings and mind.
Worked night shifts at a hospital full time.
1. Try to take a nap about 5 hours before your shift.
2. Mask, blackout curtains, relaxing sleep sounds
3. Get a workout in before the shift. It always got me going.
4. Don't over eat during the shift. Fasted state will pump glucagon and epinephrine. Will keep you wide awake. I would usually only bring water with some electrolyte supplement.
I have been on night shift for 5 yrs at a hotel. I get off between 7-9 I lay down my first nap about 10-2pm then I’m up for my kids then I spend from 2-7 doing things I need to around the house then at 7pm I lay back down for a nap till 10-11 depending when I go in. Then I’m at work around 3am I do usually dinner type things. Then again around 5-6am I do a LIGHT breakfast (oatmeal cereal bagel one of them) then rinse and repeat.
The ear plugs hurt your ears after a while
when u meet someone in the morning after ns and u say good evening...
Said have a good nite to a girl at the gym at 5am. Hadda face palm when I realized
😂😂😂 When I'm leaving in the morning, I say Good Night (very loudly).
Lol hahahhahahahahahahaha
I do this all the time lmao
😂😂😂
The FOMO thing is sooooo true. I feel like a piece of crap sleeping in the middle of the day.
Me too.
SAMEEE! Even though I was productive doing work at night, I still feel like a lazy person sleeping during the day 🤦♀️
The hard part for me is getting in enough rest and still having time to work and spend time with my 12 yr old daughter
Same here especially during the summer.
Feel sweaty
Dark room, cold bed (mattress cooler), ear plugs, eye mask, fan, and white noise. Do not eat prior to sleep. Catch up with sleep on non night shift days. Sleep is IMPORTANT! I work 2-3 doubles per week, 3pm-7:30am and 2-3 8 hour day shifts per week.
Hey how much caffeine you take?
Is it safe for health?
3pm - 7:30am sounds super rough 🤯😳
Wtf u do fo living
Sheesh 🤦🏽♀️ I would cry lol
100% committing is so hard especially when staying awake at night alone is sooooo boring!
Her
That's true.
This is the only way that works for me unfortunately ha when I’m on nights I’m on NIGHTS whether it’s my day on or off ha.
Video games are a bit winner for me staying up alone!
I drive around all night thumping unreleased juice wrld 😅
The critical factor I've learned after 10 years straight on night shifts: Consistency. Keep the routine. People don't last long on 3rd shift if they constantly flip back and forth on their days off, or if they have a spouse or kids that don't respect the sleep-time. The sad part of this is some workplaces won't allow your body to develop to a new pattern, and may have you switch sleep cycles constantly. THESE ARE THE WORST, and will severely impact your cognitive function because your body and brain won't know when to sleep. Jobs that don't have static night shifts or ask you to flip shifts more than once every other week should be short-term deals. Avoid these if at all possible.
As someone who's worked the night shift for a solid 5 years, the advice on fully embracing the night shift is spot on! I'm a night auditor for a motel and I have honestly fallen in love with working nights. I don't struggle with FOMO because I'm an introvert, and everything being reversed is kinda funny to me when I try and tell others my routine lol I appreciate your video, got me to smile ear to ear through the whole thing. It's honestly not too hard to get accustomed to once you get it down. At this point, I love the night lifestyle lol
Can you share your sleep routine?
Same at first I thought I would hate but shifts go quick I just still have hard time sleeping when j get off work
@kidreem6823 have you considered going to bed later and getting up later yet? Lets say for example 8 am to 5 pm ish? You might get FOMO from this, but experts say its healthier to postpone the shift.
Is their anythinhg such as foods that yould reccomend to help give someone energy while working overnights, rather than relying on caffeine?
@@mustaine566From my experience stuff like Green veggies and Almonds,String cheese,stuff with high protein and fiber
literally watching this before my night shift i tried to nap before and my brain wouldn't let me...
Thats how it typically goes
Were not owls. It sucks
Feel ya
I'm a journalist on the night shift, and let me tell you, all these night shift survival guides from medical professionals have been a life saver! I wish more reporters posted content about surviving a night shift, but I really appreciate this video! I ALSO cannot sleep in for the life of me. I used to work mornings (4am start, then later a 6am start) and it was a perfect schedule because I'm a morning person. I get so much FOMO too, this was so relatable.
Interesting, do Journalist work at night?
commit to the night shift. Love it. I worked shifts for years and my struggle was that other people complained that I slept all day. My husband would go to work and leave me a list of things he wanted me to buy "since I was home all day". It took years to train the tribe lol.
My cousin would call to hang out from different numbers while I was sleeping because I blocked him on the phone
This is so annoying! Like if you’re a bum because you sleep all day yet they were sleeping the whole time you were working. And they got to sleep during the better sleep hours. Bums lol
Is your husband handicapped how could he not understand that
you are lucky your husband put up with it. how can you possibly have any kind of normal family/social/love life????
@@Hello-zf5lq that’s disrespectful of him…
My night shifts start at 11 pm usually. I go late to bed the day before but also do a powernap from like 7 to 9:30 pm. It helps me get through it easier
I guess I’m committed to night shift; I love having “dinner” foods when I get off at 6 AM! 😄
Thank you Dr. Cellini. I'm about to start my first night job ever and these tips were very helpful.
Amazing tips! I can’t wait to use them during residency also :)
don't forget.. drink plenty of water and try not to drink so much coffee throughout the course of the shift. I'm not sure if this happens to others but sometimes I won't even be able to sleep after my night shifts if I have coffee after 3 am.
Thank you for these tips! 🙏 I’m on my post grad year and having a hard time adjusting my body clock to the night shift. I agree so much with the FOMO as I also hate sleeping the day away when I come home. No choice but to truly embrace the night shift and learn to unwind immediately the next day! 😅
Definitely saving this video for future use! Never have done nights either so this will come in handy🙏
It’s an eye opening experience lol
I just started working at night shift, and this video is really helpful! Thanks doc!
Thanks Dr Cellini for those precious tips 👌really..And good luck for your Night shifts💪
Thank you for sharing all you do. Helps me understand my teaching dr.
Taking a nap before your night shift is super helpful too! I like to wake up a couple hours before i go in so i am not groggy but mid afternoon naps are great for when you need to stay up all night.
Hey Dr Cellini I'm a big fan. I just became a paramedic in canada and these tips have already helped me big time.
Commit to the night shift doc! ☀️ I’m going to tweak this phase for the remainder of my term in nursing school. Commit to the last 3 months! I’m almost there.
"I'll start out by staying up until 2 or 3 am"
Wait that's not normal?
Yeah before I start my night shift I try and stay up as latest as possible
Me
Commit to the night shift! I'm an M2 about to start third year. It's going to be a huge adjustment starting to work actual hours, and these videos really help.
True Sub! Yeah working is not as fun lol
You got this, Brandon!!!!✨😁
All the problems you deceived is exactly what I go through when I work nights sporadically (nurse manager over here.) FOMO was a big one, and staying up for 24 hours by the time I clock out after my first shifts. Good tips, doc!
This video has helped me sooo much. Thanks Doc
Commit to the night shift! Great tips for those working nights. Good luck!
Commit to the night shift! Fab video, I have my first ever night shift tonight as a radiology assistant and was looking for tips on how to manage a different schedule as I’m a morning person! Great tips Dr. wish me luck 🍀
How's it going?
I feel this struggle, every single part of it- The fomo, the weird eating, all of it. I also feel like my emotions are through the roof due to lack of sleep... 4.5-5 hours isn’t enough!! (I work 6pm to 6:30am) in bed by 7:30 awake by 12:30 WIDE AWAKE... leaving me awake 6 freakin hours before shift! I cannot for the life of me, break this cycle.
SAME!!! Bloody hate it. Mine are 9pm-9am... and I get into bed at around 9.45am and I wake up at 12:30-12:00 WIDE AWAKE too!
im in the same boat i think I'm starting to find a routine for my 6pm to 6am night shift, when i walk around i feel like a zombie and everyone around me looks so alive after i finish my shifts
I know the feeling 😔
Did you fix the problem?? Do you use blue blocking glasses of any sort before or on the way home? Melatonin supplementation? Black out curtains. No food or caffeine a good few hours before bed? Nothing that will stimulate the brain such as any screens or stimulants a couple hours before bed?
I feel your pain , i am doing the exact same thing..got to beg to go back to days...
Just got hired for an overnight position. Looking up all the knowledge I can before I start. My sleep schedule is so fucked anyway it shouldn’t be more than a couple hours off from mine lol. I do feel kinda happier usually if I get up earlier but I think maybe I can get used to it if I do it right. I won’t have to deal with people and I get paid more 😎
Thanks for sharing all these tips! Intuitively , I figured making your day routine, into your night routine would essentially trick the body. Still easier said than done though.
My first month back into night shifts gave me terrible brain fog because of diet specifically. It screwed up my sensitive gut health and it took conscience effort to fix that while working nights.
From a clinical perspective, what should the diet look like? I've heard suggestions about only eating before and after your shift and not during (which is difficult due to cravings). Or eating meals like you normally would but adjusted to the schedule. As you REALLY commit to night shift, I would love to hear your thoughts on the diet aspect or routine.
Great video. I'm a call center agent here in the philippines for 3 years now and i know working night shifts is prone to cancer so I'm doing the best i can to take care of myself cause I'm the breadwinner of the family
Walmart?
Oh wow cancer
I heard that too…it’s bothering my digestive system..I don’t know how much I can take. I always think the worse.
@@jeffolsen7566 yes. Hormonal imbalance and not getting enough sleep so that your body can get rid of toxins will increase your risk of getting cancer.
all love & respect from Jordan 🌺🌷
Commit to the night shift!!
L&D night shift nurse for almost 3 yrs! So hard to fully commit to night shift but my body treats me so much better if I do! Good luck Dr. Cellini!
Do you recommend me to take night shift?? 7pm-7am??
Thank you for this! I work full time nights and nursing school during the day😬😴
My favorite Radiologist!
Night shift squad, ASSEMBLE! Thanks for this
Yes I have fomo! I work nights and always feel like I must do this or that and be up doing stuff. Thanks for your tips
Adding also trying to figure out IF with shift work
Just started night shift as pgy-1 yesterday and knew immediately that I needed help. Sleeping away until the afternoon feels very much weird. FOMO is so true.
thanks doc. just getting some tips for my on coming 12 hours night shift
Commit to the night shift being a security my schedule switches every week if not every day so it’s hard to adjust my sleep schedule but this helped me greatly it’s 5am and I’m watching this from the Bahamas cheers 🤟🏾
Just ordered my sleep mask. Thanks for the recommendation. I begin my night shift in the ED and am going to nursing school.
thank you for the insight! 😄
I wake up at 5:30 because I work out in the morning.
Commit to Night Shift
Thank you so much for this, so very useful
So helpful! Thank you!
I’m starting 7pm-7:30am night shifts tonight which will last till next month thank you for the tips!
Very helpful just switching to nights
Been working night shift for about 25 years .. great tips !
wow what do u do for work?
I already have sleep issues so not looken forward to this at all . Hopeing I can do it thou love my job . Thanks for the tips
Yaaaaaaaay new video 😍
Just started night shifts thanks for the tips!
Thanks Dr.Cellini for those amazing tips. Just like you I feel like I’m missing out on something. And wake up super early from my sleep. And sometimes be dead tired before shift😩. 😩. But I’ll definitely look into the Bluetooth mask and ear plugs.
Commit to the night shift! Mine is a bit of a measly excuse for a night to be honest 😅 but I wake up at 2am to start to do a 3-10am shift. It's still waking up early outside my normal sleeping pattern so the tips in this video definitely helped. It also made me realise I'm actually lucky to not be doing a proper night shift and starting at 6pm like some of you!
At the minute I'm trying to go to sleep at 9 on days I'm not working and wake up at 5. And then go to sleep at 7 on work days so I have 7hrs sleep, but I'm really struggling to get into proper deep sleep until 10
Thanks a ton for the info 💯
You need to try Manta sleep masks. Life changing!
Hi Dr. Cellini. Great video as usual. Can you let me know where you found your intro music? I like it. Thanks.
Back on nights after an 8 year hiatus and absolutely hating it, but this helped thanks!
I have just begun night shifts and I feel exactly as you do, as to the fomo you mentioned. It’s been rough because, once my brain registers day time, I want to be up and productive. Here’s to committing to the night shift!
Thank you man so much help
Thanks for the tips
Commit to the night shift! I'm working 4 12s from 7 to 7 for my first time and I'm surprised at how hard it actually is.
commit to the night shift! starting my first nurisng job, and starting on nights!
Work for railroad. Thanks for the tips. Going to get my eye mask now.
M-Thurs 12AM-10AM here 🙄 trying to weight train (to compete), 6hrs+ sleep and get 3, 600 calories a day. Thank you for your tips! Blackout curtains work awesome too.
You should definitely do more at the hospital vlogs?✨ Commit to what ever is best for you✨
What do you do about days off/weekends when you're likely to miss time with your family.
I work 7 on/7 off night shift. I switch by taking a short nap around midnight to 3 an then get up and go back to sleep around 11am until 5 or 6pm. I also eat dinner with my husband when I wake up! The eye mask like you shared is a game changer though. I sleep so much better when I have mine. 😍
I have the same issue, FOMO. I try to love my days productively and I constantly feel out of place (new to night shift). I’m trying to learn to commit. It’s hard because hubby and I love getting up at 445a for the gym before our 8a work day. I’m trying to keep that gym schedule still but having to split sleep, with a nap after the gym is hard getting used to. I’m not a nap taker everrrrrr so this is all new to me. Surprisingly I’ve been napping well but again, just that feeling of being out of place. Thanks for the tips! I’ll be more committed and develop a routine that helps.
Watching this as I’m currently falling asleep at my job
Commit to the night shift! Might have to pick up a sleep mask for my night shifts as a scribe!
Commit to the night shift!! Im a night shift security guard. I work sunday night from 7pm to7am and the Monday night from 11pm til saturday at 7am. Im hoping your tips help! I have mild insomnia so even sleeping at night was difficult sometimes. I could never stay asleep, sometimes i wouldnt fall asleep at all or i would eventually pass out from exhaustion and just have awful sleep. So sleeping during the day has been absolutely impossible!! Especially when the monthly lady issues make sleep impossible from being unable to relieve pain. Im hoping these tips really help because for the last two weeks recently ive only been getting 2-3 hrs of sleep and im practically brain dead and almost passing out at work. I also have fomo so i feel you there, and sleep is also hindered by family obligations during the day as well. I usually try to sleep from like 2/3 until 9pm on my monday fo friday shifts. What are more meal tips for night shift? What kind of diets would be good for someone whose currently permenantly on night shift?
Thank you Doc!
Awesome tips
I worked night shifts for a year and a half and my biggest problem was going to bed at 7:30 and waking up at 12, noon. What was huge for me was light. I sleep like a rock, I can sleep through just about any noise but light will wake me up. So getting a black out curtain is definitely a must.
I work night shift and I have a mask like that with speakers. I love it and it seriously helps big time
Hello, I like this video. It helps alot. I also have 1 concern about what if I want to work out during day or before shift, what is the proper way to do it? Thanks
Will try the dubstep tip, cheers
Awesome video I'm in nursing and I work nights been doing it for 6 months it's not as bad as I thought plus i have twin boys at home. I heard you say dubstep in your video I'm a huge EDM fan do you listen to EDM or dubstep?
Commit to the Night Shift
Great tips!!
Very helpful thank you
Night shift is the worst... so your tips are really useful 👍😅
Thx!
I’m on a rotating shift schedule. When I’m going into midnights for a week, I’ll take a three hour nap later in the evening to make it through the first night. I’m flexible on how long I stay up during the day based on my social/family life. I like to be in bed after I get home in the morning and be up around 5-6pm. Sometimes, I have to wait until early afternoon and I’ll sleep until 10pm. Transitioning out of my last night shift, I will take a nap after I get home for about 3 hours and stay up until that night to get back on normal schedule. I use blackout curtains, solid core door to drown noise, and a fan on high to ensure that I sleep well.
I’ve been working 3rd for over 25 yrs. Not an expert but I’ve done pretty well on it until recently. I think age is having a big influence on how I deal with it.
Few things that have helped over the years: Room darkening blinds or shades. Make the room dark. A good spouse that keeps the house quiet especially if you have kids or dogs. Lately I’ve been using noise cancelling earphones with music or podcast playing. Stay on the same schedule for the days you work. If you go to bed as soon as you come home do that every time on your work days. Don’t stay up 4 or 5 hours because of an errand or something, just stay on your night shift sleep schedule. The last one is the biggest: on your off days, go back on a normal night sleeping schedule. You’ll lose time because you’ll need a nap before your first day back but it helps to recover by getting NORMAL night sleep a few times a week. 8 hrs of day sleep is no match for even 4 hrs of night sleep IMHO
I have been on night shifts for over 12 years now, since 2017 in only do 3 nights. My question is what should I do with the days i struggle to sleep, those days don't happen often. But earlier today I could not sleep, I was wrestles, had the AC and eye mask, ear plug fan. What do you recommend to do in days like those
@@albie3229 It helps if you don’t get the sunlight in your eyes on the way home if possible too. As far as not being able to sleep I know some people try sleeping aids like ZQuill but I’ve never liked that because I feel like crap when I wake. It’s hard if you get stuck where you can’t sleep and I think your mind starts racing thinking, great now I only have x amount of hours to sleep. This is probably the worst advice because eating before bed is not a good habit but if I have something to eat, I usually can fall to sleep in a half hour or so. I don’t know if it’s something with blood sugar or whatever? I know it works for me though.
@@albie3229 Take melatonin. Magnesium also helps to relax.
@@fishsquishguy1833 One little source of protein (say yogurt or cheese) and a source of carbs (crackers, apple, banana). It helps to keep blood sugars stable and helps to not wake up because you have an empty, craving stomach.
Take aluminum foil tape and aluminum foil and cover your windows, but put paper first so it doesn’t shy on the neighbors, put aluminum foil directly on the glass so it doesn’t crinkle with air movement
Graduating the police academy in two weeks and I will be working from 12-8am I’ve never worked overnights before so this is new to me
Commit to the night shit! I'm getting into a job that requires doing a rotating night shift (3-2-2-3). Being a biology student got me some pretty good pointers on how to cope with what we evolved with, but getting some professional advice is always best. Turns out I was on the right track! Thank you :)
commit to the night. just started doing night shift and it is an adjustment for sure.
These will come in handy in a few years for me. Thanks ;-)
Commit to the night shift! Really appreciate these vids man!
I remember nights. I used to eat like before I slept this helps.
I'm so conflicted. I was offered a promotion at my job however it is for the 10pm to 6am shift 5 days a week. Caught in between making sacrifices for long term benefits or stay where I'm at with no real room for advancement. Thanks for the video. You gave some good tips. I think one of the most important things for me would be making sure I still make time for the gym and get outside to take walks etc. Also the eating...I need to keep my eating habits the same regardless of which shift I'm on.
Thank you I'll try your tips
When comment section is more interesting than video itself.
Soo relieved to see there are so many of you dealing the same.
Doing night shifts 12 hours 2 per week and then 2 6 hourly evening shifts per week for last 5 years, and I still dont have any routine. My mental health is just hovac. I'm unable to progress cause couldnt pass any exam or take classes due to weird working hours. I do have developed a routine post night over the time but it's all a chaos. 😭
Hospital pharmacist here, I work overnights. Luckily I have a 7 on 7 off schedule, meaning my first shift is a Monday night starting at 10PM and finishing at 9AM and this continues until Monday 9AM, and then I'm off from work until the next Monday night (unless I choose to pick up shifts at my per diem jobs).
So my advice for taking control of your sleep cycle is:
Go to sleep around 4-5AM the night before the first day of your night shift cycle. Stay asleep for as long as possible, ideally waking up shortly before sunset. Work out, eat "breakfast", go to work, try to go to sleep as soon as you get home.
Now when you get to the end of your night shift cycle and get off work, stay awake that whole day and go to sleep 9-11PM that night allowing you to wake up at a normal morning time the next day.
It also helps to live in a basement or have your sleeping area set up for minimal outside noise and no sunlight. If you're gonna have to deal with hearing phones going off all day or construction work or cars honking, you're gonna have a bad time.
As for winding down, my wife usually makes me a cup of tea before she heads off to work and I smoke hookah for like 20 mins before sleeping.
I dont know if i agree to drinking any sort of beverages before bed but the rest of these tips are great.
I’ve been working on a night shift schedule for about a month now, and I’m struggling to get at least 5 hours of sleep everyday. Mostly because the neighbors upstairs are making food (banging stuff), and I feel the need to try to do stuff before I go to work.
I use to work a regular 9:00AM-6:00PM job, but juristically swapped to the third shift (due to better pay)
I’m committed to the night shift, I don’t get tired during my shifts. It’s just really hard for me to sleep, it’ll take me an hour just to fall asleep.
I also try to eat breakfast because I don’t have the chance to eat lunch because I would be asleep by then, but I do eat before I go to work.
I work Mon-Thur 11:00PM-6:30AM and Sunday 6:00PM-6:30AM
wow thanks it's very useful, commit to the night shift
How about you commit what is best for you
thank you for sharing