Travel nursing offers exciting opportunities and provides wonderful opportunities for nurses to make a difference in people’s lives, but there’s no getting around this one universal truth: with nursing’s long shifts and demanding tasks, it can be challenging to balance work responsibilities with one’s health goals. For those working 12-hour shifts, maintaining wellness routines such as going to the gym, having proper sleep, and having consistent healthy meals can often feel unattainable.

Although wellness advice comes in spades online (and from well-meaning friends and loved ones), the long hours and physical and mental demands of nursing can make wellness routines complex. The reality is, travel nurses can find it challenging to squeeze in a workout or prep meal batches when they’re living in a hotel because they’re on an assignment.

This article explores practical strategies for travel nurses to prioritize their health while managing the unique challenges of 12-hour shifts. By focusing on simple, sustainable routines, we aim to help travel nurses bolster their physical and mental well-being, improve job satisfaction, and reduce the risks associated with long work hours.

The Reality: Why Generic “Nurse Wellness” Advice Fails on 12s

While there are abundant wellness strategies online, not all of them are realistic self-care tips for nurses working 3x12s every week. Nurses working 12-hour shifts typically have less energy and time to spend with friends and loved ones, and are more prone to having job fatigue that can lead to burnout.

A 2015 study found that nurses who worked 12 hours or more were more likely to experience burnout and job dissatisfaction than those who worked 8-hour shifts. Additionally, based on a 2022 report, nurses who worked the night shift had higher fatigue levels compared to those who worked the day shift.

Nurses who work longer hours are at an increased risk of developing adverse health outcomes. According to a 2017 study, nurses who worked 12-hour shifts were also more prone to developing cognitive anxiety, musculoskeletal disorders, and sleep disturbances.

The energy-to-fatigue ratio can make incorporating healthy habits such as exercising, healthy eating, and getting enough sleep challenging for nurses working 12-hour night shifts.

A Simple 3×12 Wellness Schedule (Before, Between, After)

Designing an effective wellness routine for 12-hour travel nurse shifts requires creativity, adaptability, and a solid understanding of your own energy cycles. Unlike traditional nine-to-five schedules, the demanding nature of nursing means that routines must be flexible to your unique needs, preferences, and lifestyle.

Here are some easy movement and wellness tips that you can incorporate into your wellness plan:

Before your shift:

• After waking up, hydrate with a glass of water. Drinking water on an empty stomach prevents dehydration, boosts metabolism, and improves energy levels and mood.
• Meditate for a few minutes. This is great for emotional regulation and for reducing anxiety or stress.
• Before your shift, schedule a 30-minute physical activity of your choosing. You can opt to go to the gym for a quick workout, do yoga, hop on the Peloton, or go on a 30-minute run.

Between or during your shift:

• Don’t overindulge in caffeine. It will make it harder for you to sleep when you get home after your shift. Drinking too many sweet caffeinated drinks can also cause you to crash out.
• Make the most of your breaks. Eat well, hydrate, and stretch. If you have enough time to squeeze in a short power nap. According to NASA, the ideal nap length is 26 minutes, which is linked to a 54% boost in alertness and 34% increase in job performance.

After your shift:

• Opt for a light, easy-to-digest meal after your shift. This counts as your dinner (even though you’re eating it in the morning).
• On your days off, when you’ll have more time to rest and recuperate, you can do heavier workouts, such as weightlifting.

Sleep That Works for Nights, Rotations, and Float Assignments

Establishing a sleep schedule for travel nurses on night shifts can be difficult, especially for novice nurses. But it’s essential to get at least 8 hours of sleep to ensure patient safety and quality of care.

Here are some tips on creating a sleep schedule while working long shifts:

• Create a wind-down routine. This will help signal to your body that you’re getting ready to sleep. This can involve showering, doing your skincare routine, gentle stretching, reading a few pages of a book, and journaling.
• Do your best to be consistent with your sleep time. This will help ensure that you’ll get enough hours of rest before your shift.
• Use blackout curtains. This can help facilitate better sleep by blocking out the sunlight and reducing noise.
• Keep your bedroom cool. Turn on the AC or the fan in the summer.
• Use a white noise machine to block out noise.

Meal Prep for Travel Nurses Without a Full Kitchen

A key factor in wellness is eating healthy meals. Meal prepping is a great way to reduce the risk of ordering fast food or gorging on unhealthy snacks. However, meal prepping can be daunting for some, and it can be even more challenging if you’re a travel nurse staying in a hotel for several weeks.

The following are some helpful ways travel nurses can meal prep without a full kitchen:

• Prepare overnight oats. These are high in protein and fiber and are, more importantly, a breeze to prepare and easy to take with you to work.
• Get an Instant Pot or an air fryer. These can help you prepare healthy recipes that are high in protein and fiber that you can portion for the days you’re on shift.
• Roll with rotisserie chicken. A rotisserie chicken is affordable and easy to portion up over a few days. You can eat it with rice or make wraps, sandwiches, and salads with it.
• Bring healthy snacks to work. Instead of going to the nearest vending machine to get a pack of chips, you can fuel your body with healthier snack options, such as baby carrots and hummus, nuts, fruits, yogurt, and protein bars.