10 Helpful Tips to Survive 3 Brutal 12 Hour Shifts in a Row

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I have often heard non-shift working folk mention that “working 3, 12 hour shifts is easy! You just work for three days then have sooooo much time off!” You and I both know this is only partly correct because that three-day schedule can be brutal. Let’s explore how to make it easier.

Managing a 12-hour shift schedule is firstly about prioritizing your own health, particularly around sleep, healthy eating and exercise. Being organized in the lead up regarding meal planning and ensuring you’re prepared with adequate equipment for your job, helps makes this roster easier to manage.

This post will explore 10 ways to best manage working 3, 12 hour shifts in a row and still feel human. We will dive into my personal recommendations to ensure you avoid getting sick, feel connected with your friends and family and have time for the things which make you happy. Let’s get started.

If you’re interested in the best tools we use to stay healthy, check out our tools page by clicking here.

1. Look After #1

I’m starting here because this is by far the most important aspect of this whole 12-hour shift game.

Surviving 3, 12-hour shifts in a row is tricky. The first two are okay but it gets rough towards the end if you don’t look after yourself.

This is, of course, made even harder if you work more than three in a row and you should take extra care when reading the suggestion below. 

Here are a few ways to make sure you’re looking after yourself:

• Surround yourself with good people.
  The ones who are positive, optimistic and don’t crowd your tired brain negativity are the people to befriend. Negativity can be contagious, particularly when you’re tired.

• Take the time to do you. 
  Enjoy a bath when you get home and try to make it your own personal day spa – candles, wine, the whole deal. Listen to meditation music to explore the power it can have in instantly relaxing you after a busy shift.

• But go easy on the wine.
  Nobody wants a hangover that early! Check out this post – Is Surviving Night Shift with a Morning Beer a Good Idea?

• Stay hydrated.
  I often forget to drink water when work gets busy. Keep your drink bottle or tumbler in view and try adding some lemon into your water to keep things interesting. Plus, enjoy the added health benefits. Caffeine may be a shift workers best friend but it can also make you wee and keep you awake. So, enjoy it, but lay off it if you’re planning to sleep in the next 6-7 hours.

• Take it easy.
  Avoid having heavy conversations where you need to make big decisions. If you have time, park the conversation for the three days and come back to it later. You’ll have clearer thinking and will actually have time to focus on what’s being said without getting too emotional or distracted.

• After a shift, write down all the good work you’ve done.
  This last point may not be beneficial for everyone but it’s worth a suggestion. Writing down what you achieved during a shift can help lighten your mood and give you a sense of achievement. 

If you’re working 12 hour nights and you feel like this schedule is killing you this video will help.

2. Get Yourself Organized

It may come as no surprise that working 3,12-hour shifts in a row doesn’t leave much time for well, anything.

You’re not only away from your family and friends for a solid three days, which can feel socially isolating, but you can’t get any of your jobs done quickly.

Why? The shops are closed, the call centers you need to contact to fix your issues close at 6 pm and you don’t finish till 7 pm and your friends don’t work your crazy schedule.

Instead of getting caught up or sad about this stuff, make time to do the important things before you start.

Here is where I would begin: 

• Run your errands.
  Take in your dry cleaning, visit the bank (if you need the teller and it can’t be sorted out online), pay the bills (again if you have an issue you need to discuss) etc. Don’t put this stuff off because there is unlikely a 24-hour option for these services.

• Straighten up around the house.
  Get out the vacuum and fill the mop bucket. Spend some time doing the housework to give yourself (and your family) a clean space to come home to. These mundane jobs usually get put on the back burner while you’re working, so lighten the load for later and do a bit now. It’s funny what a clean house can do to your headspace.

• Minimalize your stuff.
  I recently watched an amazing documentary about minimalizing your life, your clothes, furniture and nick-nacks… When working 12-hour shifts, don’t clutter your brain with stuff you don’t use or need. It may be time for a clean out and man it can be SO refreshing!

• Hitting the grocery store and getting organized socially
  We dive into in much more detail later in this post.

Related post: Essential Guide to Working a Rotating Shift Schedule

VIDEO – Will Your Next 12-Hour Shift Ruin You? We Need to Talk

3. Prepare to Forget Things

If your mind is anything like mine while working 3, 12-hour shifts in a row, it’s basically a sieve!

My memory is good while I’m at work because I’m stimulated, but as soon as I leave, it’s lucky my head is screwed on if you know what I mean?

Make the items which you cannot forget, either in a super obvious location or written down somewhere you’ll see it. Stuck to the back of your front door is a good example!

Must-have items for a 12-Hour Shift:

I spend some time the night before I need to leave for work getting ready. Save yourself (and your family) the chaotic morning run around trying to find your keys and ID!

• ID badge

• Equipment:
  Pens, highlighters, torch, Littmann Stethoscope, etc.

• Hand lotion:
  During a 12 hours shift and even an 8-hour shift, my hands become a cracked mess. I’m blaming it on the alcohol-based, hospital hand rub… Do your hands a favor and bring in your creams, applying them a few times during a shift.

• Phone charger

• Water bottle/BEAST Tumbler (our #1 recommendation for tumblers)

• Uniform (shoes, compression socks, panties, bra).
  Does it need ironing? Where’s my other shoe? Talking about shoes – these are the best shoes for 12 hour shifts to stop those nasty aches and pain.  

• Extra clothes/uniform:
  Do you like to be seen outside your workplace flashing your work logo? Maybe you’re a doctor and you’ve got the word “DOCTOR” across your back while riding the busy, hot train home and somebody starts showing you the mysterious rash on their arm…
  
  If this bothers you, throw in a spare T’shirt or sweater.
  
  The second reason is being prepared if something unexpected was to be sprayed or splashed over on your uniform. 12 hours is a long time to smell like somebody else’s vomit or worse.

4. Exercise – Differently

I could tell you to just “go workout…” “find the time…” “just get it done”… but that’s not very helpful.

Why? You simply can’t be stuffed. Plus, you don’t want to be around more people at gym, right?

Buttttttt, we know we need to exercise for not only our physical health but also for our mental health.

Here are eight strategies to how I fit in exercise when working 3, 12-hour shifts in a row:

Work Out at Home

Jump onto the treadmill/stationary bike/vibrating exercise machine (which actually does work!) and locate them in front of your T.V.

Walk/jog/ride on the machine of your choice, or simply stand there if using the vibrating machine and use the TV as a distraction. 30 to 60 minutes here and you’re all done.

If you don’t have any equipment at home, there are quality workouts you can do in limited space with little equipment.

I often find these by typing into YouTube, “exercise workout for women” or “home gym exercise workout” and I’m all set. Here is the best home gym equipment we use and other items extremely popular on Amazon.

And here is also a post about why home gyms are better than the gym itself.

Related post: How to Stay Fit While Working Nights: 12 Sneaky Tips

For a cheap bicep curl workout, use a basket when buying your groceries and not the shopping cart.

Jump Rope

If you don’t have this epic home-gym kind of set up, try jumping rope.

This is a seriously hard workout, but it’s maximum bang for your buck. 10-15 minutes is all you need and you’re done for the night. Girls don’t forget a good sports bra!

Check out our favorite rope and sport bra via or shift work tool page here.

Yoga

Complete a yoga routine or simply stretch.

It’s likely you have been on your feet all day and simply need to rest your muscles, right?

There is plenty of time in the week for a run or an intense workout but for most, trying to do it in between 3, 12 hours shifts will NOT work.

I use “Yoga With Adrienne” on YouTube when I am feeling like this and I recommend you check her out too.

Walking Your Dog or Even the Neighbor’s Dog!

This is an amazing exercise strategy because dogs never say no to a walk.

But just be careful if doing this in the dark after your shift. If you need a head torch to prevent you from tripping over the dog leash, this one has some pretty great reviews.

If you own a dog you’ll be interested in this post we wrote titled, Owning a Dog as a Shift Worker: Clever Tips to Make It Work for some tips and recommended products.

Or, if you are just thinking about it, this post may help convince you how great dogs are for shift workers!

Related post: Sleep or Workout? What Should I Do After Night Shift?

[VIDEO] – Best time to exercise when working night shift

5. Bring Food You’re Excited to Eat

What you eat when working 3, 12-hour shifts in a row can make or break your shift.

Bringing something sugary to work will excite you for a short, fleeting moment, but will leave you feeling tired, hungry and wanting more.

I’m a sweet tooth, so I’m not saying to rule these things out entirely, but just bring a small handful of whatever you were going to bring. Not the entire block/bag.

Instead, bring foods that are filling, sustainable and will keep you going.

Such foods include:

• Hummus with pre-cut veggies like carrot and celery
• Vegetable or red kidney bean fritters (takes some prep time, but worth every second)
• Oatmeal with yogurt, heated berries and honey
• Peanut butter on fat-free crackers
• Overnight Oats

For a full list – check out our posts below here for more food inspiration:

• 6 Quick And Healthy Night Shift Breakfast Meal Ideas
• 15 Best Foods For Weight Loss On Night Shift
• 12 Valuable Meal Prep Tips for Busy Shift Workers
• 3 Effective Tips for Staying Fit as a Shift Worker

Related posts:

• Eating after nights: What Should I Eat After Working Night Shift?
• Timing of meals: When Should I Eat on Night Shift?
• Avoid weight gain: Does Shift Work Make You Fat? 14 Tips to Avoid Weight Gain

For the bakers reading this post, this point, in particular, is relevant to you. Though eating delicious bread is a highlight of the job, mix it up from time to time, choosing something from the list above. This will not only keep you healthier but also regular!

6. Find Routine at Work

When are your breaks? Where can you store your food? Do you have fridge facilities available?

I can tell you, I generally eat two breakfasts, I know, what a pig. One before I leave home and the other at work anywhere between 8 am – 11.30 am.

I’ve missed out on my first break one too many times, so I’ve basically forced or as I like to say ‘taught’ myself to eat before I leave home, even if I’m not ready.

This works for me when my shift is from 7 am – 7.30 pm, but might not work if your shift time is different.

12 hours is a long time and you need to bring foods which not only sustain you, but excite your taste buds when you actually get a break.

Here are some tips for meal planning, food storage and eating while on 12-hour shifts:

Plan Your Meals

This includes the ones you’re eating at home with your family and the ones you’re taking to work (which is generally two meals with snacks and a ton of water.

Don’t rely on the vending machine or a sneaky take-out drive through stop because nobody is watching.

I see you… jokes. I’m not a creep but your waistline is watching!

Use these precious ‘days off’ we discussed earlier to organize (almost) every meal.

I don’t plan every single meal, particularly the meals at home, but I do prepare the food I take to work.

Skipping this step is stressful because you’re often left scrambling for food from the cafeteria which may or may not be open while draining your wallet at the same time.

If you want to loosen the planning do it while you’re at home, not at work, but just make sure you have healthy snacks readily available when you do arrive home.

Use the Slow Cooker and Take the Pressure off Cooking Something Fresh

Double the mixture and cook in bulk. There can be never enough frozen meals in your freezer for the ‘rainy day.’

If you’re in the meal prep mood,  consider making a big serving of one of the items below:

• Shredded chicken
• Quinoa
• Brown rice
• Black bean pasta
• Chilli
• Spaghetti sauce

Divide these up into individual glass containers and add veggies, rice and a sauce of your choice to keep things interesting. Or, simply keep it in the fridge and use it when you need to.

There are some glass containers we recommended without hesitation which you can access via our shift work tools page here. No more smelly, stained plastic containers here!

Develop a Food Plan With Your Family

Work as a team with your family, spouse or housemate to figure out some meals together, if you like to eat after your shift.

Get a little nerdy and use a shared Google Sheets or even an app to get organized and know what everyone is doing.

Be Careful Bringing in Liquid-Based Foods Like Soup

I once had a plastic container of pumpkin soup (which I now DON’T use) spill right down my back while riding my bike to work. Yes, through the double bag I had it in!

Soups are great but consider bringing them in frozen or keep for when you get home.

Think Again About Bringing in Frozen Meals.

How are you going to defrost it?

Is your break long enough to wait for your food to be defrosted for 10 minutes?

Will your workmates hate you if you’re holding up the only microwave in the tea room?

If you love frozen meals like me, you’ll enjoy this post titled 6 Healthy, Freezable Shift Work Meal Ideas for Beginners.

7. Use Your Breaks Wisely When Working 12-Hour Shifts

When it’s break time, be smart and don’t skip them. Ever.

An important tip here – make sure you are allocated the corrected amount of breaks and time for each. If you’re unsure what you’re entitled to, it’s worth having a chat to HR or your management team.

I know how busy work can be, but you’re not good for anybody, especially yourself if you miss it. It doesn’t make you ‘stronger’ or a ‘better worker’ if you opt out.

Secondly, here are some of my secret tricks to try on your next break :

Get Out of the Tiny Tearoom for Your Break

It’s smelly with too many bodies and not enough airflow…Instead, go sit outside (is there is a staff area/garden outside you don’t know about?) and get some vitamin D on your skin.

If it’s raining, find a lunchroom which has some big windows, open them up and enjoy some, rain-smelling fresh air.

This method alone saves my sanity when working 12 hours shifts.

While you’re outside, get in the sun for a few minutes.

Shift workers, in general, are deprived of vitamin D and sunshine.

We need this special vitamin to absorb calcium and promote bone growth. If it’s already dark by 7 pm when you’re leaving work, you have to get outside at lunchtime or even before you start work (but it might be dark then too) to get your fix.

Vitamin D also helps you sleep and allows your body to say, ”Oh is it day time!?” which realigns your body clock.

Self-Love

Look after yourself mentally, remember to give your phone to somebody else while on break.

Sure keep your pager, if your workplace still uses them, but make sure you hand the phone over and give your mind a rest.

8. Make Sleep a Priority

You can eat the most healthy diet and workout every day, but if you don’t sleep enough while working 12-hour shifts, nothing really matters.

Here are 5 ways to make sleep a priority:

Make Your Bedroom Feel Like a 5-Star Hotel

Could there be anything worse than working your butt off for 12 hours then coming home to crinkled sheets, a non-supportive pillow and dirty towels? Well yes, there could be worse things, but this stuff isn’t good.

Invest in sheets you love, a mattress which supports your sore bits and pillow with a 10+ year warranty that helps align your spine. Here are the items we recommend for your bedroom.

Related post: My Top Tip for Taking Melatonin on Night Shift: Plus 10 More

Go to Bed Early and Avoid Shift Work Sleep Disorder

The Netflix show you’re addicted to and using to wind down can wait.

If you need to go to bed at 8 pm, do it and don’t feel embarrassed about it. Here are our favorite sleep aids and a few tricks to try if you’re having trouble sleeping because you’re not tired.

Related post:

• SWSD: Shift Work Sleep Disorder (SWSD) – What Is It and How to Avoid It?
• Burnout: Is Night Shift Bad for You? 11 Truths Uncovered

Block Out the Blue Light

We go on and on about this because it’s super important.

If you’re new to this idea, check out our post about blue light and find out what it’s all about.

Or, take a look at the glasses we recommend with some common FAQ’s here via our shift work tools page. Here are the glasses I am referring to from Swanwick Sleep.

On Your Days Off, Don’t Go Too Crazy

Sleep in, work out (if you didn’t quite get to it while you were working) and slowly get your jobs done.

You might like to book in any appointments for your days off rather than trying to schedule these while working.

Related post: Help! Should I Stick to a Night Shift Schedule on Days Off?

Write Down Your Random Thoughts

I’m sure you’ve woken up in the middle of the night with a random thought or something you need to do the following day, right? You’re so distracted it’s stopping you from falling asleep. Write it down.

Keep a pen and paper by your bed and scribble it down, even if you don’t turn the light on. Try it. It works.

Related posts:

• No sleep: 8 Useful Hacks for Surviving Night Shift With No Sleep
• Can’t sleep: Can’t Sleep After Night Shift? 13 Weird Tips That Actually Work​
• Sleep before a night: How Long Should You Sleep Before A Night Shift?

9. Don’t Forget About Your Feet!

After you’ve gotten home I would suggest putting your feet high against a wall, closing your eyes and simply laying there for about 10 minutes. This allows the blood to drain from your legs to your heart and brain.

This stops the pain, reduces swelling and feels oh so good!

If you want to read more about reducing foot pain, you’ll love – How To Relieve Foot And Leg Pain From Standing All Day.

Secondly, invest in good shoes. I wear these back ASICS Women’s Gel-Kayano sneakers and love them to death. Comfortable, supportive and don’t show the dirt!

But, I know some workplaces don’t allow sneakers or tennis shoes.

So some other options like Birkenstocks clogs or the popular Dansko nursing shoes are a good choice to support your feet during a long shift.

Just make sure your feet don’t flop around loosely and the laces are tight.

Do you wear compression socks?

These brightly colored socks prevent varicose veins. Standing for long periods of time causes valves in the veins to become weakened, with blood being collected in the veins.

This causes the veins to enlarge, increase in pressure and stretch, causing often pretty painful varicose veins.

Whether I’m nursing or flying internationally from the USA to our motherland of Australia, these Physix Gear compression socks are my favorite ones.

They don’t scream “I’m wearing compression socks!”, they stay up and don’t make me feel too hot. See them here on Amazon.

10. Don’t Forget Your Social Life Either!

Socially, don’t try and be everything to everyone. It’s okay if you take a few days to respond to a text or miss or call (unless it’s urgent). 

Knowing your social life will go down the loo for a few days, it’s important to go out and organize something exciting for after you’ve finished. Buying tickets for a public event, planning dinner with your family or a date with your partner.

When working 3, 12-hour shifts in a row, it’s likely you won’t see your friends because you just won’t have time.

I call my nursing friends on the way to work, who were also working an early shift as a way to stay connected and it worked great!

The Myduty app we explore in the Shift Planning: 10 Best Shift Work Calendar Apps to Keep You Organised is perfect for syncing your friend’s calendars with yours to make these special conversations possible.

Next…

• Medication review: Insomnia and Shift Work Sleep Disorder Medication Review
• Night shift tips: 7 Essential Night Shift Tips: Making the Impossible a Reality
• Best Practices: 9 Shift Work Best Practices You’re Probably Not Doing
• 8 vs 12 hour shifts: Are 8 Hour Shifts Better Than 12? A Must Read For Employers

Summary: 10 Helpful Tips to Survive 3 Brutal 12 Hour Shifts in a Row

Surviving 3, 12-hour shifts in a row is not for the faint-hearted.

Take special care of your legs, feet, tummy and mind while not getting concerned with making everyone else happy and ticking all the boxes.

Look after number one, surround yourself with positive people and enjoy your time off because it’s only 72 hours away!

Thanks for reading our blog post about surviving 3, 12-hour shifts in a row. How do you manage this hectic schedule? Let me know in the comments below.

Cheers,

Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Please read our disclosure and privacy statement for more info.