Healthy Tips & Tricks for Thriving on Night Shift (From a Nurse Who Finally Feels Amazing)

By Ashley Makela, RN, NC-BC

For nearly a decade of working night shift, I felt like I was constantly fighting an uphill battle. Exhaustion, binge eating, stress, and poor recovery just felt… normal. This fall, for the first time in my nursing career, I can honestly say I feel healthy, happy, and energized on nights! And it didn’t happen by accident. A few intentional shifts in my routine transformed everything, and I want to share what’s working in case it helps you too.

These aren’t unrealistic “overhaul your entire life” steps. They’re simple, sustainable habits that honor your body, reduce stress, and help you feel grounded, strong, and well, even when your hours aren’t typical.

1. Keep a Consistent Schedule (As Much as You Can)

Not everyone gets the luxury of predictable shifts, but it never hurts to ask for a set schedule. Once I committed to working the same nights every week, my energy stabilized dramatically.

A consistent rhythm helps your circadian system adapt rather than constantly playing catch-up. You sleep better, recover faster, and start every shift with far more clarity.

Even if your schedule rotates, consider:

• Keeping sleep/wake times consistent on days surrounding work

• Using the same wind-down ritual before sleeping

• Anchoring meals at similar times

Your body loves predictability, even in small amounts.

2. Prep Your Food on Day One

My game-changing ritual: I meal prep everything for the week on the day of my first night shift. It removes decision fatigue, keeps me nourished, and eliminates the temptation to live off take out or break-room snacks.

My staples:

• Nutrient-rich smoothies (greens, berries, chia, protein)

• Salmon + roasted veggies

• Overnight oats

• Fresh fruit

• Homemade granola and nuts

Night shift hunger hits differently—you need slow-burning, nutrient-dense meals that support sustained alertness.

3. Drink Less Coffee (Yep, Really) & Focus on Hydration

I can’t believe I actually did this one! I cut back to two cups of coffee per shift and shifted my focus to hydration. The result? Smoother energy, less crash, and significantly better quality sleep.

Try:

• Having coffee early in the shift only

• Carrying a large water bottle

• Adding minerals or electrolytes

• Herbal tea as a soothing caffeine-free option

Coffee becomes a mindful choice, not the autopilot solution.

4. Move Your Body Before Every Shift - Ideally Outside

Intentional movement in the outdoors is absolutely essential to boost my energy levels and increase my mental resistance. Even if I am feeling fatigued, and sluggish, getting exercise outdoors immediately perks me up and leaves me feeling 10x better. Before every shift, I either:

• Go on a solo 2–4 mile hike, or

• Climb with friends

It’s not about a calorie burn. It's about grounding, fresh air, and regulating my nervous system before stepping into a demanding environment.

Not a hiker or climber? Try:

• A brisk walk

• Strength training

• A yoga flow

• A fun fitness class

Movement before work sets the tone for your entire shift.

5. Absolutely No Screen Time Before Bed

This might be the single biggest shift that improved my post-shift sleep.

After years of scrolling myself into wired exhaustion, I finally cut out screens entirely before sleeping—and it changed everything. I even started using The Brick, a timed lockbox for my phone, so I physically can’t use it during the hours I need to wind down.

With no screens, my body transitions so much more smoothly into rest. No dopamine hits, no blue light stimulation, no mental clutter.

Instead, my morning “nighttime” routine now revolves around:

• Reading

• Gentle stretches or breath work

My intention is to relax peacefully before sleep. 

If you struggle with always reaching for your phone, since it’s always present as your alarm clock - get an actual alarm clock! And leave the phone in a different room.

6. Keep a Steady Yoga & Meditation Routine on Your Days Off

Night shift can be stimulating in a way that leaves your body feeling wired and under-recovered. Yoga and meditation have become my weekly anchors, the practices that help me decompress, regulate stress, and sleep deeply.

I keep it simple:

• 20–30 minutes of yoga

• A short  10 minute meditation practice

• Journaling my thoughts throughout the week

Remember, Wellness on Night Shift Is Possible

If you’re a night shifter who feels chronically tired or depleted, you’re not alone.  Your schedule simply requires more intentionality and self-support than the typical 9–5 world.

The biggest lesson I’ve learned this year? You absolutely can feel strong, grounded, and healthy on night shift. You just need habits that work with your body instead of against it.

If you want help building your own night-shift wellness routine, I’d love to support you.