Night vet survival guide: how to protect your wellbeing on unsociable shifts
I got sick as a dog after my last rotation of night shifts and still haven't fully recovered after 3 weeks 🫠, so this is also a reminder to myself about how to NOT get sick and worn out working nights 😂
I'll tell you what didn't work for me, and then we'll get into what I normally do to function: I normally (for the last 4 years) work 1 week on, 3 off, Monday to Monday, 13 hours shifts in a small animal hospital. So, given I work in the UK, but live between Denmark and Spain, I fly in and out at start and end of shifts.
THIS time however, I was invited to a wedding by one of the day vets on the Saturday prior to my shift Monday, and I thought that was great; I could fly out Saturday morning, go to the wedding in the afternoon, and then chill all Sunday and Monday daytime. So I booked some coaching calls in for Monday, planned to record a podcast episode and so on, because I would be all nicely rested, right?
Then the night vet finishing the week before me fell sick, so I was asked to do the weekend nights as well. Saturday I said no, because, WEDDING! 👰, but Sunday I could do, no worries. And here is where my life started derailing: I had already made plans with one of the nurses for Sunday day, I was really looking forward to it and didn't want to cancel so ended up not resting at all before my first (extra) shift.
Monday I now had coaching calls after not having rested for a good 36 hours, and only managed to get a few hours sleep. Then Monday night as I was trying to rest a bit between consults my daughter called me because she was sick, which then filled up the rest of the night and next day with worry. And so on with different stuff the whole week! At the weekend I had made plans, again, hoping the nights weren't going to be tooooo busy, which of course they were, because; Murphys law.
Then all sorts went wrong traveling back to Denmark on the Monday after my last and 8th shift, so by the time I reached my house I was so exhausted I couldn't even speak and had a headache the size of Trump's ego. This of course let a nasty virus bypass my defenses, and here we are, coughing lungs up on and off for a good three weeks.
So FIRST advice for night shifters: the days are for SLEEPING, not to do stuff or socialise. As much as it's tempting to make the most out of our time "off", days during night shifts are not time off, they are your nights, for sleeping and resting.
Even if you struggle to sleep, lying down and giving your neck, back and legs a break is crucial to not end up feeling like a 90-year old at the end of shifts. It's also important to rest your social battery; on busy nights there can be a LOT of communication with owners, and you might regret having that catch up with your friends (who then went on to have dinner and go to bed) in the afternoon.
Advise for sleeping: Ear plugs, because normal people don't get you need to sleep. Either they don't know, they don't care, or they simply can't get their heads around this being your "night". I use silicone ones you can shape into your ear and they don't hurt. This seems obvious, but I see people failing to do this and then get annoyed: Remember to put your phone on silent, no notifications.
Next, that damn sun. Our worst enemy during a string of nights. You can get black out curtains that will reflect the sun and stop your room from getting to hot in summer (keep your room cool at all cost), and also, my nurse in passing mentioned she had bought this eye mask on Amazon which is the best thing since sliced bread:
Gritin 100% Blackout Sleep Masks for Women & Men - Zero Pressure Sleeping Eye Mask- Ergonomic Design 3D Cutout Eye Movement Friendly, Ultra Soft & Comfortable for Nap/Travel (I am not an affiliate or anything, it is literally the best mask ever and I had to share it with you).
Next, in order to be able to relax as much as possible, prepare as much as you can for the week ahead. Clean the house, have clothes ready for the whole string of shifts, do the shopping and food prep if possible. Don't leave anything for "when I have a quiet night I can do this during the day" Don't do what I did, basically.
Regarding food, think as healthy as possible. You're already challenging your body with an incredibly unhealthy sleep pattern, so do as much as you can to make up for it. I live at the hospital when I'm on shifts, so I just make a Buddha bowl with everything in it so I'm sure I get everything I need. I am plant based and very conscious of my protein intake, and I up it as much as possible during nights in order to prevent cravings (when you're cold and tired in the middle of the dip at 4am, those donuts Bella's owner brought in as a thank you seem REALLY delicious, but the last thing your body needs is a sugar rush, even if it feels like it).
Drinks: coffee and green tea before shift really works for me, then after midnight I only drink water (out of a metal bottle that insulates really well so I have nice cold water all night), and I go crazy buying all sorts of herbal teas to keep me going. I rarely eat during the night, especially if we're busy, and I tend to stick with fruit and nuts (and the occasional take away if we have time to sit down 😁). This is different for everyone, so experiment and see what works for you.
If I can, I'll nap during the night. Even if it's only 20-30 mins, and even if I feel like death starting up again, it works for me in order to save as much energy as possible, over time during my shifts. It's different for everyone, some people can't do it as it makes them feel worse. Try out different things, and evaluate so you can hone in on what's your best way to get through the nights.
One last thing: Nights can be emotionally heavy. Pets come in dying and bleeding, and it can be a lot. Because things can move fast as well, you sometimes feel you haven't checked everything as much as you would like to, and you've had to make quick decisions. If I feel my brain is spinning, I'm feeling anxious and I can see it's going to interfere with my sleep, I make sure to journal a bit and meditate, processing feelings. I also love doing yoga, at a different activity level depending on how hard the night has been. Stretching out and loosening up is gold for my sleep.
Oh, and one more thing: Be super aware of your scrolling. Because we end up so tired and with a lot of decision fatigue, the act of getting your *ss in gear and go and take a shower can seem like a monumental task, and if I'm not careful I just sit down mindlessly scrolling because I'm too tired to do anything else. Try to be conscious about it, and take steps to protect yourself. You could convert your screen to black and white, or have a timer, or whatever works. It's not about being super strict with yourself, but about trying to get some proper rest with the time you've got available.
Nights are so much fun! The people you work with are all a bit on the crazy side, and the humour is as black as it gets, to carry us through all the tough cases. We just need to protect ourselves and our health in all the ways possible, because it does take its toll.
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