Surviving Night Shifts Without Feeling Like a Zombie Part 1

 

First rule of night shift: Don’t talk about night shift.

"This night shift won’t be so bad.” That’s amateur speech. Real pros know you shouldn’t even think, much less say those words, lest you incur the wrath of the night shift gods (And their wrath is relentless).

We’ve all experienced the night shift from hell. Case after case after case, code after code after code. No rest, no sleep for the weary.

Some of us have experienced something even worse: A chain of night shifts from hell. I’m glad to not be counted in that number. I consider those who are to be heroes.

It may sound like I’m exaggerating but I’m not. A terrible night shift has a special way of draining you of everything.

Preparation, I have found, is key. And that is why I’m writing this. Here’s how to survive night shifts without feeling like a zombie...part 1.

Preparing Before the Night Shift

Surviving a night shift starts long before you arrive and clock in.

You need to take strategic naps.

We sleep in cycles. Most people know this but are not quite aware of what it means. Sleep cycles typically last about 90 minutes. Each cycle consists of different sleep stages: light sleep, deep sleep, and REM (rapid eye movement) sleep.

Waking up at the wrong stage can leave you feeling groggy rather than refreshed.

Here’s a summary of the stages of sleep:

• Stage 1 (Light Sleep - NON-REM 1): Easiest to wake up from. A light transition stage where any noise or movement can rouse you.

• Stage 2 (Deeper Light Sleep - NON-REM 2): Still relatively easy to wake up from, but the brain starts blocking out disturbances. Sudden noises may still wake you.

• Stage 3 (Deep Sleep - NON-REM 3): Very difficult to wake up from. This is the deepest, most restorative stage, and waking up here causes grogginess and disorientation (sleep inertia)

• Stage 4 (REM Sleep - Dream Stage): Moderately difficult to wake up from. The brain is highly active, but the body is paralyzed. Sudden waking can leave you feeling confused or startled.

Why knowing sleep stages matter for Night Shifts?

Waking up from deep sleep (Stage 3) can leave you feeling groggy and exhausted (sleep inertia). Power naps (20 min) keep you in light sleep, avoiding deep sleep. Longer naps (60–90 min) allow you to go through a full cycle, reducing grogginess when you wake up.

So when you sleep before a shift, aim for a quick 20-minute nap. It’s perfect for boosting alertness without entering deep sleep.

If you need to sleep longer then aim for a 60–90-minute nap which allows you to complete a full sleep cycle. This type of nap not only enhances alertness but also improves memory, decision-making, and mood. If you have enough time before your shift, this is the best option for a more substantial recharge.

Mistiming your sleep can backfire. If you wake up in the middle of deep sleep, you may experience sleep inertia: that groggy, disoriented feeling that can take a while to shake off.

Strategic napping isn’t just about catching extra sleep—it’s about maximizing rest in a way that keeps you alert and functioning at your best throughout your shift.