10 Ways to Boost Energy for Shift Work

While working within aged care is rewarding, it can sometimes be challenging mentally and physically.  Long shifts, high patient care demands, and the emotional toll of the job can sometimes leave even the most dedicated feeling drained at times. However, maintaining high energy levels is crucial for providing the best care possible. Here are 10 effective ways to boost your energy during a shift:

Prioritise Nutrition – Starting the day with a balanced breakfast rich in protein, whole grains and fruit or veg is crucial to starting the day off right. Bringing snacks like nuts, yoghurt and fruit to work can help maintain energy levels throughout your shift. Avoiding overly sugary foods and drinks is important to avoid energy crashes throughout the day

Stay Hydrated – Adequate hydration can significantly impact energy levels. Ensuring you drink plenty of water throughout your shift will help to avoid feeling fatigued and dehydrated

Prioritise Quality Sleep – Adequate rest is important before a shift, and essential for maintaining high energy levels. Implementing strategies such as a sleep schedule , and avoiding screen time or caffeine before bedtime can help

Take Short Breaks – Breaks can be hard to come by during a busy shift, however, even just a few minutes outside or a couple minutes of stretching can re-energise  yourself for the rest of your shift

Stay Active – Incorporating any kind of exercise into your routine, either pre or post shift helps to boost energy, circulate oxygen, increases dopamine levels, and also helps you to sleep more soundly 

Connect with Colleagues – Having positive interactions and being able to share experiences or what has occurred during a shift with fellow co-workers can boost your mood and energy

Manage Stress – High levels of stress can deplete energy quickly. Although stress can be hard to eliminate, implementing stress management techniques such as listening to music, reading or spending time with loved ones can help to reduce feelings of fatigue and keep energy levels higher

Stay Organised – Both a well organised work space and a well organised home environment helps to reduce stress and save time, allowing you to focus on patient care

Limit Caffeine Intake – Whilst caffeine can help to increase alertness, too much can cause a ‘crash’ effect, and also insomnia if consumed later in the day

Stay Engaged – It can be easy to get caught up in the business of a shift, however, taking the time when possible to actively engage with patients and make meaningful connections, can provide a powerful energy boost. Take the time to listen, share a smile, or have a conversation; it might remind you of the impact of your work.

By regularly integrating these strategies into your routine and daily life, you can enhance energy levels, improve overall wellbeing and continue to provide the best care to those who depend on you. Remember that taking care of yourself is essential to being able to care for others.

For more insights on maintaining a healthy lifestyle while working in healthcare, check out our previous article that provides some great exercise tips! https://www.altaira.com.au/best-exercise-routine-tips-for-shift-workers/