Example fatigue-reduction plan

Below are two example plans for a nurse working three consecutive 12-hour night shifts starting at 7:30 PM. The first uses evening light exposure and scheduled sleep times in order to reduce fatigue, sleepiness, and work-related errors. The second uses diet in order to reduce general fatigue and sleepiness. Both interventions can be adapted to suit your lifestyle and have been tested in our previous studies (Olson, et al., 2019; Cyr et al., 2023).

Light exposure intervention

Preview

Midnight Noon
00 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Day before
Night shift 1
Night shift 2
Night shift 3
Day after

Plan

Guidelines

Seek light
Seek light
Get bright light as late as possible (e.g., in the last 40 minutes before leaving for work). Spend time in sunlight (even if it’s cloudy) or near a bright window. If it's dark out, seek any bright artificial light.
The most effective light would be from a portable light box if you have one. Follow the directions of your particular light box. In our studies, we tested 40 minutes of light exposure in the evening. The light box should be in front of you within arm's reach; you do not need to look directly at it. On work days, get as much light as possible on your way to work in the evening (e.g., do not wear your sunglasses).
Avoid light
Avoid as much light as possible. Wear dark sunglasses on the way home after your night shift, unless driving or biking. Once home, close your curtains and sleep with a sleep mask. (Consider closing your curtains before leaving for work.)
Sleep late
Go to sleep one hour later than usual and sleep in as late as you can the following morning.
Sleep early
Go to sleep as soon as you can after your night shift and sleep for as long as possible.
Sleep early but less
Go to sleep as soon as you can after your night shift but sleep for a shorter duration than usual.
Sleep at usual time
Always wear your sleep mask while sleeping.
Nap
Nap if tired, for as long as you would like.

Diet-based plan

Preview

Midnight Noon
00 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Day before
Night shift 1
Night shift 2
Night shift 3
Day after

Plan

Guidelines

Work and eat snacks
Eat light healthy snacks (e.g., fruits, vegetables with hummus, nuts, crackers) throughout the night shift if hungry.
Eat a complete meal
Eat a balanced meal, such as containing protein, healthy fats (e.g., olive oil, nuts), vegetables, and some carbs (e.g., whole grains, brown rice).
Eat a light breakfast
Eat a low-protein breakfast, such as oatmeal, toast, or fruit, before going to sleep.
When meals are not specified, eat as usual when hungry
Sleep at usual time

Ready to get started?

Get your personalised fatigue-reduction plan or view some general fatigue-reduction strategies.