I just woke up from sleeping almost an entire day after coming home from one of my busier night shifts. If there’s one thing I can attest to, it’s that the commute home after work when you’re tired and have endured a crazy shift can be rough. The average work commute for Americans is 27.6 minutes according to the Census Bureau. If your commute is anywhere near or above this number, then these tips are catered specifically for you.
Sometimes there are mornings when you are exceptionally tired and dread the drive home. After almost a decade of working the night shift I have adapted some methods for getting home safely when I am tired. If you are a commuter and/or work nights, you might recognize or use some of these methods. Hopefully you can learn something new that could help you get home safely after your shift.
- Prioritize Adequate Sleep: Before you are on the road, try to plan for adequate rest in advance. You can do this by establishing a bedtime routine that allows you distraction free rest. Take the time to make your room comfortable; install blackout curtains, invest in a standing fan or air purifier, turn on a white noise machine, place a sign outside of the door to inform others not to disturb you for a certain amount of time. Prep yourself for uninterrupted rest by not eating anything heavy before bed and cut off drinking liquids a few hours before bedtime so you don’t have to get up to pee frequently. Most importantly, plug in your phone somewhere you would have to physically get out of bed to retrieve it so you are not tempted to be on it when you should be sleeping. Ensure you get sufficient rest before your shift so that your commute is not so bad.
- Establish a Consistent Sleep Schedule: Stick to a regular sleep routine, even on days off. If you practice good sleep hygiene and get your body used to a schedule this will make it easier for you to stay on track whether you work or not.
- Take a Short Nap: Rest for 20-30 minutes before hitting the road if needed. One way to get a short nap before your commute is to commit your last break, whether it’s 15 or 30 minutes, to taking a power nap before you finish off your shift and drive home. Another option is to take a nap in the break room or even in your car (if you are in a safe and temperate area) for 15-30 minutes to charge yourself up before heading home. Small naps can really make a difference in how you will fare during your commute home. A third option is that if you are on the road and find yourself nodding off, do not take chances with your life. Find somewhere safe to park and take a power nap. Once you feel more refreshed and rested, you can get back to your drive home. I have even pulled over and took a 30 minute nap 5 minutes away from my house. An alternative to this third option is to have someone come pick you up, and then go back to get your vehicle later.
- Drink Caffeine: Enjoy a cup of coffee or caffeinated beverage to boost alertness. There are some people who can tolerate a cup of coffee and have no trouble still going right to bed when they get home. If you are one of these people it could benefit you to grab a cup on your way off the floor or at the coffee cart on the way out to your car. Having a little energy boost before hitting the road could help keep you awake until you can make it safely home after your shift. Be aware that this method could backfire and prevent you from getting adequate rest for the following shift.
- Stay Hydrated: Drink water or herbal tea to stay refreshed. It’s always a great idea to make sure to stay hydrated throughout your shift as much as possible. Try to take care of yourself and nourish your body so that you can push through bouts of tiredness and fatigue. It’s good to stay hydrated but make sure to empty your bladder before getting stuck in traffic on a long commute home. Otherwise you might wish you brought that bedpan or purewick along for the ride!
- Engage the Senses: Listen to upbeat music or engaging podcasts to stay mentally stimulated. Find some music that gets your juices flowing and excites you. I know a few people who prefer loud and energetic music to keep them awake during a commute. If you choose the podcast route, be sure to select one that is inspiring and invigorating, otherwise a monotone voice might have the opposite effect and make you more susceptible to dozing off.
- Sing Along to Music: Singing can help keep your mind active and energized. One spotify playlist that I would recommend in this case is the Disney Hits playlist. Another great genre might be songs that are often used for karaoke. Whatever music you love that inspires you to sing along would be a great choice for keeping you stimulated and awake during your commute home.
- Solve Puzzles or Brain Teasers: Engage in brain exercises to stay mentally sharp. If you are easily stimulated by puzzles, riddles or brain teasers, then trying to solve these challenges (while also focusing on the road) can possibly keep you alert during your commute. Not everyone reacts the same way to engaging in deep thought but it is worth trying if solving mysteries stimulates and awakens you.
- Take Breaks for Physical Movement: Plan short breaks to stretch your legs and move around. You can stop at a gas station, get out of the car and stretch your legs, walk around and get your blood circulating. Run inside to use the bathroom, grab a cold drink or a snack for the drive, or top off your gas tank. Getting out and moving around will help you wake up and give you a recharge before you head home.
- Practice Deep Breathing: Deep breaths can increase oxygen flow and wakefulness. This is a good activity to do every so often during your drive to bring you back to focus. There are many benefits to purposeful breathing exercises and some commuters find it to be quite helpful.
- Adjust Temperature and Ventilation: Ensure a comfortable environment in your vehicle. I personally find that if my vehicle is too warm and cozy, it tends to make me feel more sleepy. I tend to opt for opening the windows or even blasting the cold air to keep me awake during my commute home after a night shift. The cold air keeps my body uncomfortable and therefore more awake. I don’t love the feel of cold air when I’m feeling uncomfortably chilly, but I do appreciate the invigorating effect it has on my mind.
- Keep the Car Well-Lit: Use appropriate lighting to stay alert. This would be no problem if you are driving home during the morning after a night shift. If you are driving at night, it might be helpful to keep the ambient lights on in your car interior so you are not driving in pitch darkness.
- Minimize Distractions: Turn off or silence your phone and reduce other distractions. Since your reactiveness is already at a disadvantage, make sure you try not to get side tracked doing something and keep your attention where it is most needed–on the road.
- Use Aromatherapy: Use scents like citrus or peppermint to promote alertness. Just as certain smells are great for relaxation and calm, there are certain aromas that are great for feeling more awake and alert. Find a scent that works for you and utilize it to your advantage. If you don’t have any essential oils nearby you can opt for eating a nice, fresh orange for a snack on the drive or chewing on minty fresh gum. This brings us to our next suggestion!
- Chew Gum or Eat Snacks: Chewing gum or snacking on healthy foods can help stay awake. I am someone who always has snacks nearby because when I have trouble focusing or staying attentive, the act of chewing helps me to stay awake. Opt for healthier snacks when possibly because this could be a slippery slope for weight gain in cases of extreme tiredness!
- Talk to a Passenger: Engaging in conversation can help maintain alertness. You accomplish this by commuting with another colleague or friend or making a call to a friend who does not mind an early wake up call.
- Plan a Safe Route: Choose a varied or scenic route to avoid monotony and increase focus. When we get into the habit of doing the same things and taking the same route every day it can make us less alert. Have you ever found yourself already home and could not seem to recall the details of your commute? This means that your body might have been on auto mode and you were not as alert and mentally present as you probably should have been. Make the changes you need to ensure the safety of yourself and others on the road.
Working long hours as a nurse during the night or day can be draining. The last thing you want to worry about is how to get home safely. You have loved ones and a thriving life to think about outside of your role as a bedside nurse. Take the time to develop a routine that prioritizes your safety and mental health. If you found value in this, please share it with someone who could use these strategies for getting home safely when you have a work commute after a long shift.
