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To stay energized after a long shifts, back-to-back cases, and barely enough time to grab a sip of water—sound familiar? As nurses, we push through exhaustion daily, but staying energized isn’t just about making it to the end of a shift—it’s about thriving while we’re at it.
Here are 10 real-life tips to help you power through those marathon shifts without feeling completely drained.
1. Hydrate Like It’s Your Job
It’s easy to forget when you’re running from patient to patient, but hydration is key to staying energized in long shifts. Keep a refillable bottle nearby and sip whenever possible—your body (and brain) will thank you.
💡 Tip: Add electrolyte packets to your water for an extra boost.
2. Fuel Up with Smart Snacks
Skip the vending machine sugar crash—opt for protein-packed snacks that keep your energy stable. Nuts, Greek yogurt, or a banana with peanut butter will keep you going longer.
💡 Tip: Keep a stash in your locker for quick, healthy refueling.
3. Move, Even If It’s Just a Little
A quick stretch, a few steps around the unit, or rolling your shoulders can shake off fatigue and keep you alert. Movement keeps your circulation flowing and fights off that sluggish feeling.
💡 Tip: Set a reminder to stretch every couple of hours—it makes a difference!
4. Master Power Naps (When You Can)
If you have a break or a lull, a 15-20 minute nap can work wonders. Short naps prevent grogginess while boosting mental clarity for the rest of your shift.
💡 Tip: If napping isn’t an option, try closing your eyes for a minute and taking deep breaths—it’s surprisingly refreshing.
5. Breathe for an Energy Reset
Feeling the drain? A few deep breaths can recharge your focus and shake off the stress of back-to-back tasks.
💡 Tip: Try 4-7-8 breathing—inhale for 4 seconds, hold for 7, exhale for 8. It’s a quick reset for tired minds.
6. Don’t Overdo the Caffeine
Your go-to coffee is great in moderation, but too much can lead to crashes later. Balance it out with water and nutrient-rich foods instead.
💡 Tip: Green tea gives a lighter energy boost without the jitters—try swapping one coffee for tea.
7. Keep a Routine That Works
Your body thrives on predictability—having a set sleep schedule, meal plan, and recovery habits will help you stay energized even during long shifts.
💡 Tip: Wind down properly after work to avoid feeling drained the next day.
8. Stay Mentally Engaged
Fatigue isn’t just physical—keeping your mind stimulated can fight exhaustion. Chat with coworkers, listen to upbeat music, or challenge yourself with small mental tasks between cases.
💡 Tip: Listen to a podcast or audiobook on breaks—it’s refreshing without requiring too much effort.
9. Take Your Breaks Seriously
We often skip breaks or work through them—don’t! Taking a moment to step away, breathe, and reset will help you to stay energized for the next stretch of your shift.
💡 Tip: If possible, step outside for fresh air—it does wonders for mental clarity.
10. Find Your Post-Shift Recovery Ritual
The best way to stay energized during long shifts? Prioritize recovery after them! Whatever helps you relax—whether it’s a hot shower, reading a book, or unwinding with music—make it a habit.
💡 Tip: Try habit stacking—pair a recovery activity with something you already do, like stretching while watching TV.
Long shifts aren’t easy, but they don’t have to be exhausting. Small habits—hydration, movement, breaks, and smart recovery—can help you stay energized in long shifts without burnout.
What’s your go-to trick for keeping energy levels up? Share it in the comments!
Resources from my Blog related to stay energized
Further resources that will give you ideas to stay energized
The American Nurses Association: Work-Life Balance Resources
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