How to Survive Night Duty in Nepal: A Practical Guide for Doctors and Nurses!
Night duty is an unavoidable part of life in healthcare. Whether you’re a junior doctor on call, a medical officer or a nurse managing a busy ward, working through the night challenges your body, mind, and emotional resilience. The good part is that with the right strategies, you can not only survive night shifts, but function effectively and protect your long-term well-being. Having said this, incase you didn’t know, there was one research that saw the light recently which concluded that the individuals that engage with regular night duties are more prone to certain types of cancer. We’ll talk about that in some other posts, but here, let’s stick to the topic to help you survive the undeniable reality. and, yeah, this is an experience based guide, not some random Ai or chatgpt bullshit. So, here we go.
1. Prepare Before the Shift Starts
Your night duty begins long before you step into the hospital. Try to get a nap in the afternoon, even if it’s just 60–90 minutes. Eat a balanced meal with protein, healthy fats, and complex carbohydrates to provide sustained energy. Avoid heavy, greasy foods that can make you sluggish (although, nurses preparing and eating ‘chatpatey’ during duty is something like ‘water is wet’, haah). Don’t force yourself to sleep if your body can’t initiate sleep during the morning or afternoon of the night duty. Just go with the flow, just the way the body wants.
2. Use Light to Stay Alert
Exposure to bright light helps signal your brain to stay awake. If possible, work in well-lit areas and take short breaks in brighter spaces. During quieter moments, avoid dim corners that can make you feel drowsy and may initiate sleep.
3. Be Strategic with Caffeine
Caffeine can be a useful tool, but timing matters. Take small doses early in your shift rather than large amounts all at once. Avoid caffeine in the last few hours before your shift ends so you can fall asleep more easily afterward. and also, drinking coffee with your duty partner improves your bonding too.
4. Stay Hydrated and Snack Smart
Dehydration can worsen fatigue. Keep a water bottle nearby and sip regularly. Choose light snacks like fruits, nuts, yogurt, or whole-grain options instead of sugary or processed foods that cause energy crashes.
5. Move Whenever You Can
Sitting for long periods can make you feel more tired. Take short walks around the ward, stretch, or do brief physical activity during breaks. Even a few minutes of movement can improve alertness.
6. Take Power Naps (If Allowed)
A 15–20 minute nap during a break can significantly improve alertness and performance. Keep it short to avoid grogginess and set an alarm if needed. and smartly, if there are two or more than two of you in duty, strategically plan the nap time, so either of you an cover the duty, while other rests for a while. a win- win situation for both!
7. Work as a Team
Night shifts are easier when you support each other. Communicate clearly with colleagues, share workload when possible, and check in on one another. A strong team dynamic reduces stress and improves patient care.
8. Protect Your Mental Health
Night duty can feel isolating and exhausting. Acknowledge the stress and find small ways to cope—whether it’s a quick chat with a colleague, listening to calming music during breaks, or practicing deep breathing.
9. Recover Properly After the Shift
Once your shift ends, avoid exposure to bright sunlight on your way home—wear sunglasses if needed. Create a sleep-friendly environment: dark, quiet, and cool. Try to maintain a consistent sleep routine, even on off days.
10. Listen to Your Body
Chronic fatigue, irritability, or burnout are signs you shouldn’t ignore. If night duties are taking a toll, talk to supervisors or seek support. Long-term health matters more than pushing through exhaustion.
Final Thoughts:
Night duty is demanding, but it’s also an essential part of patient care. By preparing well, maintaining healthy habits, and supporting each other, doctors and nurses can navigate night shifts more safely and sustainably. Survival isn’t just about staying awake, it’s about staying sharp, compassionate, and healthy in one of the toughest working environments. Take are of yourself and don’t pressurize yourself too much.