Surviving and Thriving: Shift Work Tips from a Respiratory Therapist

If there's one thing 14 years of shift work has taught me, it’s this: success doesn’t come from just powering through—it comes from planning. As a respiratory therapist, I’ve worked my fair share of 12-hour shifts, both days and nights. While the long hours can be demanding, the silver lining is the extra days off that come with them.

The key to staying energized and balanced during shift work? A solid routine, smart prep, and a bit of grace. Whether you're just starting out or looking to make your schedule feel a little more doable, here are my tried-and-true shift work tips.

Me at Work :)

💡 Tips for 12-Hour Day Shifts

1. Fuel Up with Smart Prep:

Prepping your meals the night before makes mornings easier and helps you avoid relying on vending machines or cafeteria food.

My go-to day shift meal prep:

• Protein Overnight Oats – high in protein, slow-burning carbs for sustained energy. I prep these before bed. Here is a recipe I alsoways use: https://pin.it/4cQzSD2II

• Bagged Salad + Cooked Chicken Thighs – I usually bake a batch of chicken thighs the day before. Chicken strips or Inspired Go salad kits also work great.

  • I find Inspired Go salads worth it! www.inspiredgo.ca

• Protein Shake – I prep my shaker with 1 scoop of protein powder and 1 scoop of creatine.

• Diced Veggies and Fruit – Easy to grab between patients.

• Protein Bar – Always have a backup in your bag!

🌙 Tips for 12-Hour Night Shifts

Night shifts can be a whole different beast. Here’s how I keep my body (and brain) functioning:

1. Eat Before You Go:

• I always eat a proper dinner before heading in. It helps avoid late-night crashes.

  
  

2. Pack Small, Sustaining Snacks:

• Think light but filling: protein bar, apple with peanut butter, granola bar.

• I like having something to tide me over in the early morning hours—apple + peanut butter is my favourite.

  
  

3. Keep Your Sleep Sacred:

• Before a night shift: I try to nap for at least 1–2 hours.

• After a shift: I sleep until around 1–2pm if possible. Blackout blinds (or even makeshift ones!) are a game-changer.

• Bonus tip: Wear an eye mask and use a white noise app to drown out daytime distractions.

💤 Beating the “Night Shift Hangover”

That post-night-shift grogginess is real—and awful. Here’s what I do to fight it off:

• Move your body – Even a light workout between night shifts can reset your energy levels. For me, this is the single most effective tool for feeling human again.

• Stick to a meal routine – I eat breakfast and drink coffee when I get home (that’s my “lunch”), then hold off on eating again until dinner. It keeps my metabolism on track.

• Reset with Melatonin – When transitioning off nights, I take 5mg of melatonin to help get back on a normal schedule.

• Wake up by 8am the next day – As a mom of two, sleeping in isn’t really an option. But even if you don’t have early risers at home, getting up by 8am helps your body clock reset—and helps you fall asleep that night at a reasonable time.

📝 Final Thoughts

Shift work can be exhausting, but it doesn’t have to wreck your routine or your health. With a little prep and a lot of self-awareness, you can thrive. Prioritize nourishing food, consistent movement, and good sleep hygiene.

The long hours are tough—but the extra days off? Totally worth it when you're not running on fumes.