Prepping for a 12-Hour Shift
When I first started working as a nurse, the thought of working a 12-hour shift blew my mind. 12 hours is a lot of time! Little did I know how busy I would be during those 12 hours. Despite being busy during the shift, it really is a big chunk of the day occupied by work responsibilities. You also may have a small amount of time available to you at the end of your shift to take care of yourself and your family. Here are 3 ways to keep yourself grounded and put your physical and mental first as well as your family first for those 12-hour shifts.
Pre-make and pre-pack your meals
One way to be healthy during your shift is meal prepping. By planning out your meals and snacks, you will not be tempted to grab a bag of chips from the vending machine. One of my favorite go-to meals is ground turkey meat, brown rice, and mixed vegetables. I change out my proteins and carbohydrates every once in awhile. I will switch to shredded chicken or ground hamburger meat and add sweet potatoes. My point is, find meals that you will enjoy to eat and provide you with the nutrients you need.
Snacks are always handy. Do not get my wrong, I love potato chips and candy but if I am able to pack my snacks before my shift and take them with me, I am less likely to cheat. Some of my favorite snacks include carrots, cucumbers, bell peppers, bananas, grapes, or a Caesar salad. Choose snack items that are easy to prep and easy to eat.
My last important point about meal prepping is that you are in control of your portion sizes. You are in control of what you eat and how much you eat despite what the 12-hour shift may present to you. By fueling yourself with health food options, you will physically be able to handle a long day.
Exercise, exercise, exercise
One of the first things I used to when I got up was work out. I lived two blocks from the gym so I was able to hop on over and get a 3 mile run in on the treadmill. This worked for me. What will work for you? Someone people get up early in the morning to work out and others work out right after they get home. Others workout on their days off to focus on sleep while working but, for some he or she may not be able to wait until his or her day off. For me, running was the best way for me to stay fit. Maybe taking a yoga class or lifting weights will help you unwind and refocus. If it is not a gym, perhaps subscribing to an online monthly work out program like Les Mills or Beach Body. Whatever it is, find what makes you get up and move!
Get plenty of sleep
I love sleep. This should be your number one priority when working 12 hours. In order for you to be productive during the work day and have enough energy to spend time with your family at the end of your day, it is important to get the right amount of sleep which is 7-9 hours. I know sometimes we are not able to get that suggested amount but if you can, get it! Some of the items that helped me is a sound machine. You can change the different sounds to help you calm down from you busy day. I have used a sound machine since college and it has helped me tune the world out. Another way that has helped me get ready to sleep is the app, Calm. This also has a sound machine feature but it also has other really amazing features. Calm can help you with breathing techniques to focus on sleep which can also help with anxiety. Lastly if you happen to wear a watch while you sleep, you can see how well you sleep. I use the Garmin Vivoactive which tracks my total sleep hours and sleep levels. It is a great way to check out your sleep patterns.
These 3 tips helped me through my first several years of working in the hospital. I am not going to lie, 12 hours can be tough but focusing on your physical and mental health will help you get through those tough times. If you are new to working long hours, take it one hour at a time. You will learn to handle that type of work shift and soon as you know it, working 12 hours will be a breeze