For nurses with ever-changing schedules, adapting to changing shift cycles can present several unique challenges. Shift work isn’t always kind to your circadian rhythm—the body’s natural clock that keeps us awake during the day and slows us down at night.

Patient care is a 24-hour operation, so to take care of yourself and ensure patient safety and satisfaction, it’s necessary to make adjustments to your sleep schedule and daily routine. Especially forbusy nurses谁总是站起来，自我保健对于工作满意度和改善耐心经历至关重要。

To provide the best nursing care and remain focused and productive, here are three tips to stay healthy and well rested despite a shifting schedule:

1. Get Enough Sleep and Practice Good Sleep Habits

According to a study from Vanderbilt University Medical Center, up to25 percent of nurses go without sleepfor up to 24 hours to adjust to working the night shift, which is the least effective strategy for adapting the circadian clock.

The National Sleep Foundation recommends several sleep strategies for shift workers:

• 即使在周末，也要保留相同的就寝时间和唤醒时间。
• Lower the temperature in your bedroom for more restful sleep.
• Use eye masks and earplugs to eliminate distractions, noise and lights from your sleeping environment.
• Turn off your phone and use white noise to soothe you to sleep with a fan, soft music or a white noise machine.

2. Be Careful with Caffeine and Other Stimulants

尽管咖啡因是抵消疲劳的有效方法，但过度使用它可能对您的健康有害。明智地使用含咖啡因的产品以获取最德赢备用网址大的好处。为了在轮班期间保持机敏性，请尽早喝一杯咖啡因饮料，例如咖啡或茶，因此以后不会干扰睡眠。咖啡因启动大约需要20到35分钟，因此越早在轮班上饮用咖啡因，越好。避免在预定睡前五个小时内避免咖啡因。

3. Eat Healthy and Get Active

Selecting energy-boosting meals and snacks before and during a shift can have a significant effect on your energy, stamina and performance levels.Well-balanced mealsthat include protein, low-fat foods and complex carbohydrates are optimal. Consume smaller, frequent meals of raw salad, nuts, fruits and vegetables to avoid an energy crash or sleepiness. Drink plenty of water to avoid dehydration, fatigue and headaches.

Staying active during breaks is an effective way to reboot your energy level and work exercise into your day. To reduce stress and maintain focus, try taking a walk to the cafeteria or climbing a set of stairs. According to the American College of Emergency Physicians,exercise has been shown to increase circadian adaptation, especially aerobic exercise soon after waking up. Just 30 minutes of daily exercise or starting a yoga routine can help you adapt to working varied shifts.

在学习如何best for your body and your health in adapting to your schedule may take some time, but the benefits are well worth the effort. Using the above tips and strategies will help you stay healthy, energized and ready to provide quality patient-centered care during every shift.

No matter your shift, patient satisfaction is your number one priority.Use this handy checklist确保您始终开会并超出期望。