Pharmacist Health: 10 Tips for Surviving 12 Hour Shifts

Working a 12 hour shift may seem like a sweet deal for regular folks, but it can be very exhausting and taxing for healthcare workers and other professions where this is a common schedule. The one thing that college and pharmacy school doesn’t prepare you for is a long day at work where you are expected to be on your A game at all times. If you need some help on how to survive these long 12 hour shifts on your feet without a hitch, then keep on reading for my tips for pharmacists.

1.Get a good night’s rest

You can be the best pharmacist in the hospital or clinic that loves what they do, but if you don’t sleep enough while working 12 hour shifts, none of that will matter. You can’t perform at your best or be your best self when you’re exhausted from lack of sleep.

Here are some ways to make sleep a priority in your life:

Go to bed early

I know, I know that going to bed early can truly feel like a task and it may make you feel like you’re missing out on time at home. But getting that extra hour of sleep will make a world of a difference when you clock in the next day. Try it for a week and see what an hour difference can do for you

Make your bedroom feel like a 5-star hotel

Good sleep hygiene starts in the bedroom literally. After a long day at work, the only thing that you want is a comfortable bed to fall into with a supportive pillow and even comfier sheets to cuddle into.

If you’re trying to have a blissful night of sleep, then you need to invest in quality sheets, a mattress that actually supports your bones, and a pillow that isn’t completely flat. I’ve heard so many great things about Cozy Earth Bedding that I’m about to make the investment myself very soon!

Turn off the TV and phone 1 hour before bed

Turning off your TV and phone before bed not only gives your eyes a rest from all of the blue light rays, it also gives your brain a chance to actually reset. Instead of strolling through social media, pick up a book that you’ve been meaning to read and truly relax before bed. It doesn’t seem like much, but I promise you’ll be able to see the difference quickly if you are consistent with the new habit.

2. Squeeze in some exercise when you can

While exercising sounds like it would be an easy task to accomplish, it can be hard mentally to make yourself get up out of bed, put clothes on, and head outside for a workout. After a 12 hour shift at work, the last thing that you may want to do is go to a crowded gym full of people. But you have to get your heart pumping for 30 minutes daily for your mental and physical health.

Here are some strategies that’ll help you squeeze in some daily activity:

Walk your dog or neighborhood’s dog
Take a workout class at home using the equipment you already have
Jump rope for 10-15 minutes
Follow along to a Youtube video
Complete a yoga routine

3. Eat a healthy breakfast before your 12 hour shift

We’ve always been told that breakfast is the most important part of the day, and this is especially true for those that work long tedious shifts. A good healthy breakfast in the morning gives you more energy, improves concentration, and keeps you full for longer.

I know that cooking a healthy meal every morning isn’t reasonable, but maybe making a smoothie or overnight oats is. Both are easy meals that are packed with the nutrients you need to feel your best at work. Titi and I have this KitchenAid blender for a few years now, and we both love how it makes our smoothies so smooth.

4. Drink water consistently

Raise your hand if you’ve ever gotten so busy at work that you forget to drink water? Yep, I’m a guilty offender too! It’s incredibly easy to do when you are busy trying to do a million and 1 things while being short staffed with high expectations from management. Don’t do that!

Staying hydrated is so important for your body, and you literally need it to survive. Invest in a good water bottle or travel mug (I got this amazing one from Hydrapeak and it keeps my water cold all day!). Keep it with you at your station or desk to make sure it’s always by your side. A good tip to help you remember to drink water is to take a sip every hour of your shift.

5. Bring foods that you’re excited to eat

One thing that I’ve learned since working 12 hour shifts is what you eat during your shift can make or break your day. Maybe not as literal, but it can be a deal breaker. Stuffing a sugary sweet or boxed meal into your lunchbox may satisfy your hungry tummy during the moment, but it’ll leave you feel unsatisfied, tired, and hungry for more.

Instead of eating the overpriced cafeteria food or ordering DoorDash, try meal prepping your meals for the week and freezing your leftovers. You can store the extras in individual glass containers or Ziploc bags. If you’re like me and cooking isn’t your favorite activity, get yourself a slow cooker! It’s been such a game changer if you need to cook larger meals without the time commitment and burden of actually cooking.

6. Stay organized

It may not come as a surprise for other pharmacists and healthcare workers, but working 12 hour shift, especially back to back, doesn’t leave a lot of time for anything else in your personal life. The main reason being that you work during most people’s working hours and you get off when everything is closed.

Instead of getting caught up about the limitations of your work schedule, you can utilize your days off to the max. Here is what I like to focus on when I have days off:

Run any errands, especially the ones that have typical working hours

The night before, make a list of any errands that you need to run and list out their priority levels. On my off days, I like to focus on things that get me the most bang for my buck, which includes picking the errand or two that I can get done that are either the most urgent or bring me personal joy. This may include running to the bank, checking out a new book at the library, or stopping by the post office to send out a return.

Tidy up at home

Recently I start doing this habit where I spend 15 minutes every single day tidying up. It could be washing my dishes, vacuuming the floor, or putting away some of the clutter that was left out from the days prior. These mundane tasks make me feel more put together and like myself again. A clean house can do wonders on your mental health and doesn’t have to take a good chunk of your day.

7. Use your breaks wisely

I don’t know who needs to hear this, but working through your breaks doesn’t make you a better employee or a more productive employee. It just makes you more likely to get burnt out, frustrated at work, and feeling less valuable overall. Taking a break from work gives you a mental break that you desperately need.

It’s hard to work a 12-hour shift and be a leader to your team 24/7. Take the break, drink some water, and if you can, go outside and sit in the sunshine. Working as a pharmacist, we are usually working in the corner of a building without any windows and are deprived of sunshine. If you can leave the pharmacy for a few minutes, do so just to sit outside for a little bit.

8. 12 hour shifts = dressing for comfort

Gone are the days of uncomfortable business clothes! If you are allowed to wear scrubs at work, I highly recommend you doing so. Since most pharmacist jobs require a lot of movement, you’ll want something that is easy to move in and lightweight enough to wear all day. My favorite scrubs right now are WearFigs (even tho they’ve been conversational lately in the media) and Care + Wear scrubs (so comfy!).

9. Get a comfy pair of shoes and compression socks

Speaking of wearing clothes that are comfortable, that also means comfortable shoes. It’s not uncommon for pharmacists to be standing on their feet for hours at a time, especially if you work in retail. Trust me, you’re going to want to invest in a good pair of shoes that are comfortable and protect your feet. I currently wear my Rothy’s for 12 hour shifts and my Birdies for 6-8 hour shifts. Both are very comfortable and are cute for work!

If you’re working on your feet all day, then you should also be wearing compression socks, which may look a little like grandma’s socks, but they are totally worth it! I don’t go into work without them on because if I do, I know I’m going to feel it later in my feet. The reason why you should wear compression socks is because when you stand on your feet for long periods of time, all of your blood pools in your feet causing painful varicose veins.

10. Self care, self care, and self care

As a healthcare worker, it’s also important to take care of yourself first and for most. You can’t expect take care of your patients at your best if you aren’t taking care of yourself when you clock out from work. Self care doesn’t have to be an elaborate plan to put everything on pause or take a few hours to do. It could be as simple as reading a book you’ve been wanting to read, soaking in a bubble bath when you get home, or unfollowing people on social media.

If you need help on making self care a priority in your life, I have a 30 day self care challenge that is currently going on that you can join in on. It helps you get into a habit of making self care a daily habit instead of a one off concurrence.

Managing a work schedule that involves 12 hour shifts can be exhausting, but it’s nothing that you can’t handle as long as you remember a few things. Take care of your mind, body, and soul and don’t worry about what others are doing. Your goal, as a pharmacist and healthcare worker, should be prioritizing yourself and making sure that you are prepared to be there for your patients. Hopefully these tips help you manage this type of work schedule! If you work 12 hour shifts, how do you manage your days with this schedule? Let me know in the comments below!