Night Shift Nirvana: 4 Smart Habits for Nurses to Thrive Who Work After Dark + a 10-Minute Yoga Reset

Nurses are the backbone of healthcare, and for many, that means powering through the night. Shift work, whether it involves steady nights or rotating schedules, strains both physical and mental health.

Night-shift nurses multitask while others sleep, but what happens when your body and mind fall out of sync?

If you're a nurse working nights, it’s time to build habits that support your long-term wellness. Here are four foundational tips backed by research, plus a 10-minute standing yoga flow designed to energize your body and calm your mind—no mat required.

4 Smart Habits for Night Shift Nirvana

1. Sleep: Maintaining a consistent sleep schedule is a key factor for overall health.  When working nights, this naturally disrupts the body’s circadian rhythms, leading to poor-quality sleep.  It is recommended to maintain a night schedule as much as possible, particularly if this is your regular shift. Before the beginning of the return to the night shift, take a nap in the afternoon. On your days off, research suggests going to bed at 2 am or later and sleeping for at least 9 hours. The article also describes anchor sleep.  Anchor sleep refers to rest that is within the same four to five-hour window daily (Elmowitz et al., 2023). Because most of the world is up while you are trying to sleep, invest in blackout curtains or shades, white noise machines, or use a fan. Additionally, ensure your phone is silenced, and consider using natural sleep aids, such as melatonin (Elmowitz et al., 2023).

   
   

2. Nutrition: Did you know that night shift workers are more prone to insulin resistance along with other diseases such as obesity, cardiovascular, and gastrointestinal problems (Elmowitz et al., 2023). Chrono-nutrition is a field of nutrition that examines the relationship between circadian rhythms and dietary patterns, and how each factor influences the other in terms of overall metabolic health and well-being.  As night shift workers, some research suggests that intermittent fasting or time-restricted feeding may help maintain a better balance in the body and ward off fatigue and other negative factors associated with working through the night. Although it is tempting, it is recommended to avoid caffeine due to its interference with the body's natural circadian rhythm (Elmowitz et al., 2023).

   
   

3. Exercise: Regardless of the shift you work, exercise is an essential part of a healthy overall lifestyle.  Finding time can be difficult, and may be even more of a struggle for those working a night shift.  The key to a successful exercise schedule is to schedule it into your day, just as you would your job and family obligations.  To stick to your exercise schedule, make sure it's something you enjoy and that makes you feel good. That way, you are more likely to stick to your commitment to yourself.  Elmowitz et al. (2023) state that physical activity before your scheduled shift positively impacts your metabolism, helps mediate hormone levels due to disrupted sleep schedules. A more beneficial exercise is weight resistance training, as it results in more extended periods of increased metabolism and calorie burn post-workout.  

   
   

4. Commitments Outside of Work: While working long shifts has its benefits, it also requires time management to schedule life’s other responsibilities. After working two or three consecutive shifts, many nurses sometimes need a day off to recover. Sticking to the tips above should help you bounce back a little quicker. Again, planning is key to thriving on the night shift. Once you receive your two-week or monthly work calendar, sit down and plan all other obligations. Having a schedule will help you stay focused, relieve stress in the coming weeks, and allow you the “me” time you need and deserve. 

   
   
   
   

A 10-Minute Standing Yoga Reset to Help Night Shift Nurses Thrive (Also great for day and evening shifts!)

Serenity in Scrubs!

Feeling sluggish mid-shift or stiff after hours on your feet? Here’s a quick and effective yoga stretch routine to reset your posture, release tension, and re-energize your body—no mat, props, or equipment needed. 

All movements are done standing and can be done in scrubs, in a break room, or even outside.

1. Tadasana: Mountain Pose

Grounding Breath & Posture Reset – 1 minute

Purpose: Reset your posture and center your mind

• Stand with feet together or hip-width distance apart for more balance, arms by your sides

• Roll your shoulders back and down, letting them drop away from your ears

• Ground down through all four corners of your feet

• Close your eyes or soften your gaze (eyes on the horizon)

• Inhale deeply through your nose for a count of 4

• Exhale through your mouth for a count of 6

2. Standing Neck Rolls – 1 minute

Purpose: Releases neck and shoulder tension from looking down or up frequently

• Start in Mountain Pose

• Gently drop your chin towards your chest

• On an Inhale, slowly roll your right ear over towards your right shoulder

• As you exhale, roll your head gently back and over to the left shoulder, returning the chin down towards your chest

• Repeat this movement, starting on the left side, remembering to breathe deeply and move slowly

3. Side Bending Mountain Pose – 1 minute

Purpose: Strengthens the core, releases tension from the upper body

• Inhale, raise both arms overhead

• Grab your left wrist with your right hand

• Exhale, gently stretch over to the right (gentle side bend)

• Inhale back to center, Exhale hands to your side, returning to mountain pose

• Repeat this movement on the left, grabbing your right wrist with your left hand and side bending to the left

4. Standing Cat-Cow – 1 minute

Purpose: Mobilizes the spine, relieves lower back tension

• From Mountain pose, bend your knees, rest your hands on your thighs

• Inhale: arch your back, lift chest and tailbone, drawing the shoulders back (Cow)

• Exhale: round your spine, tuck the chin and pelvis (Cat)

• Repeat these movements slowly with your breath

5. Chest Opener with Arm Clasp – 1 minute

Purpose: Releases chest and shoulders from hunching

• Clasp hands behind your back and straighten your elbows (or grab opposite elbows)

• Inhale, open chest, lift hands slightly, and squeeze your shoulder blades together

• Exhale, hold, and breathe in and out one more time

• Return to Mountain Pose - change the clasp of the hands and repeat

6. Standing Forward Fold with Shoulder Stretch – 1 minute

Purpose: Eases back and shoulder tension, light hamstring release

• Slightly bend knees

• Interlace fingers behind your back

• Hinge at the hips, fold forward, and let your arms float overhead

• Breathe slowly

• If the clasp is too much, let your arms extend towards the floor

7. Standing Figure Four (Chair Pose Variation) – 1 minute

Purpose: Stretches hips and glutes, improves balance

• Stand tall, shift weight to left foot, bring your hands to your hips

• Cross right ankle over left thigh (like sitting in a chair)

• Sit back gently, bring your hands to your heart, or keep them at your hips

• Hold for 30 seconds, remembering to breathe, and switch legs

8. Calf & Achilles Stretch (Wall or No Wall) – 1 minute

Purpose: Relieves tight lower legs from standing/walking

• Step your right foot back, heel flat

• Bend your front knee, feel the stretch in your right calf

• Push into the wall or chair if needed

• Hold 30 seconds, remembering your breath, and switch sides

9. Arm Sweeps with Breath – 1 minute

Purpose: Reconnect breath and body for an energy boost

• Begin in Mountain pose

• Inhale: sweep your arms up overhead

• Exhale: Sweep your arms down to your side

• Repeat slowly, coordinating your breath with movement

10. Final Grounding Breath Before Returning to Work – 1 minute

Purpose: Center your mind and reset your posture

• Stand with feet hip-width apart, arms by your sides

• Close your eyes or soften your gaze

• Inhale deeply through your nose (4 counts)

• Exhale through your mouth (6 counts)

• Let shoulders drop away from ears

• Feel the ground beneath your feet 

Thank yourself for taking the time to reset your mind and body. This small practice gives your body a boost to help you continue through your night or day, relieving any tension and bringing a sense of peace to you and those around you.

How do you Thrive on the Night Shift? Let us know your Habits

We appreciate all that healthcare workers do, but those who take on off-shifts and rotating schedules deserve an extra high five—your dedication during these unconventional hours doesn't go unnoticed.

What are your go-to routines or self-care practices that help you not just survive, but truly thrive on the off shift? Drop it in the comments below - we’d love to hear from you!

Reference

Elmowitz, D.E., Spirito, T., Alves, L., Savastano, C., Sepulveda, D., Hopkins, M., & Wertz, B. (2023).Tips for thriving–not just surviving–on the night shift. American Nurse Journal, 18(9), 55-61. doi:10.51256/anj092355 https://www.myamericannurse.com/tips-for-thriving-not-just-surviving-on-the-night-shift/