Rest, rehydrate and refuel
There is a growing body of evidence linking positive colleague experience and good health and wellbeing with improved patient outcomes. Shift work, long working hours and a lack of rest breaks can make it challenging for colleagues to self-care and look after their own health and wellbeing.
In order to maintain your own physical health it is critical to have an awareness of how your body is feeling and respond to it appropriately. Our bodies need to be at the correct state of readiness in order to overcome the challenges and activities presented in both work and home life.
Three key areas for achieving this are rest, rehydrate and refuel.
Our bodies need regular periods of rest in order to recover from the physical demands placed upon them. When we analyse data, assess risk or make clinical decisions when tired, our ability to do so is impaired. Therefore regular breaks are essential to the delivery of safe, effective patient care.
Even relatively mild sleep deprivation and fatigue can have profound effects on how we think and feel. When fatigued you are more likely to make clinical errors and diagnostic mistakes, suffer a needle stick injury or be involved in a road traffic collision driving home.
Quality sleep
Improving sleep quality is one of the most important actions you can take.
Watch our sleep video for top tips to improve your sleep routine.
Regular breaks
Having regular rest breaks can be challenging, but there are some simple steps you can take that can give you the best possible opportunity.
Watch our breaks at work video for top tips.
Shift-work
Working nights is essential in the NHS, but it has consequences, not least for your own health. We are not physiologically evolved to function at night as we do in the daytime, nor are we adapted to achieve good quality sleep during the day.
Dehydration can affect your cognition and decision-making and therefore is a patient safety issue.
Do you ever experience headaches, feeling tired and weak, confusion, mood swings, lack of concentration or dry lips?
If so you may be experiencing dehydration.
Water makes up two thirds of our body, therefore it is essential that we drink enough fluid to maintain a healthy balance. Water has a wide range of benefits for your body – from removing waste products in urine to lubricating your joints. It can even make your skin look good. Good hydration can help prevent UTIs, headaches and constipation.
How much should I drink?
1.2 litres which is equivalent to 6-8 glasses or cups of fluid per day.
What should I drink?
- Water is a healthy option for quenching your thirst at any time.
- It's ok to drink tea and coffee as part of a balanced diet. Bear in mind that caffeinated drinks can make the body produce urine more quickly.
- If you do not like the taste of plain water, try sparkling water or add a slice of lemon or lime.
- You could add some no-added-sugar squash or fruit juice for flavour.
How can I stay hydrated at work?
- Start your shift well hydrated.
- It’s better to drink little and often rather than a lot all in one go.
- Use the hydration stations or water fountains regularly throughout your shift. If you do not have these keep a water bottle with you in your work area.
- Set an alarm to remind you to drink regularly.
- Support and encourage each other.
Is your pee healthy? Take a look at the NHS inform chart that shows if you are hydrated enough.
Food is energy and during a physical shift where you are on your feet for long periods, it is important to eat nutritional food that releases energy slowly.
Eating a healthy balanced diet can provide us with all the energy we need to get through our day. Our bodies give us clear signs of hunger from starting to think about food and having an urge to eat right through to being irritable and lacking energy, you might even start to feel nauseous.
The consequences of ignoring these early signs might mean you then go on to experience headaches, feeling dizzy and lack concentration.
Food is energy and during a physical shift where you are on your feet for long periods, it is important to eat nutritional food that releases energy slowly.
Preparation
Don’t go to work hungry, as that may lead to unhealthy choices later in your shift.
Preparing meals and snacks at home can reduce the temptation of reaching for that chocolate bar.
Meals
Keep your energy levels up by including ‘slow release’, unprocessed foods into your meals such as cereal, sweet potato, brown bread, bananas, yoghurt, berries, eggs and beans.
Snacks
Try to resist sugary, processed snacks as these will give you a short-lived boost before lowering your energy levels. Instead, try a bag of nuts and an apple, or a banana and a brown-bread peanut butter sandwich.
What should I eat on a night shift?
Before
Eat a main meal with whole grains and other complex starches to curb your hunger and cravings.
During
Eat your main meal in the earlier part of the evening to provide your body with much needed fuel.
Regular light meals and snacks are less likely to affect alertness or cause drowsiness than a single heavy meal.
Meals - Avoid fatty, spicy and/or heavy meals as these are more difficult to digest and can make you feel drowsy. Choose foods that are easy to digest such as pasta, rice, bread, salad, fruit, vegetables and milk products.
Snacks - Avoid sugary foods, such as chocolate – they provide a short-term energy boost followed by a dip in energy levels. Fruit and vegetables are good snacks as their sugar is converted into energy relatively slowly and they also provide vitamins, minerals and fibre.
After
Eat a healthy breakfast before your daytime sleep so you don’t wake up hungry.
