You just survived a 12-hour shift that felt like it lasted 24. Your feet are begging for mercy, your back feels like it might snap in half, and you’re pretty sure that coffee is the only thing holding you together. Sound familiar? If you’re nodding your head (or just too tired to nod), then it’s time for a Nurse Night In—your personal prescription for post-shift recovery.
Forget the world for a little while and focus on you. Whether your idea of relaxation is binge-watching trashy reality TV, soaking in a tub of lavender-scented bliss, or indulging in some well-deserved pampering, this guide has got you covered. So, kick off those compression socks, grab your favorite snack, and let’s dive into the ultimate self-care routine designed specifically for nurses like you.
Setting the Mood: Creating Your Relaxation Sanctuary
Before you can truly unwind, you need to turn your home into a haven. This is the place where you’ll shed the stress of the day and recharge your batteries.
- Declutter Like You Mean It: Clutter is the enemy of relaxation. Before you settle in, take five minutes to tidy up. You don’t need to channel Marie Kondo; just clear the surfaces, put away the mess, and create a clean, peaceful environment.
- Lighting Matters: Harsh hospital lights? No, thank you! Dim the lights, light a few candles, or even plug in some fairy lights for a warm, cozy glow. And if you’re feeling fancy, add an essential oil diffuser with scents like lavender or eucalyptus to soothe your senses.
- Background Ambience: The last thing you want to hear at home is the sound of beeping monitors. Instead, play some calming music, nature sounds, or a chill playlist. Spotify has some great “unwind” options, or go old-school with your favorite album.
Pro Tip: Invest in a Himalayan salt lamp. It’s like a nightlight for grown-ups, with the added bonus of a calming pink hue that makes everything feel a little bit better.
Binge-Worthy Shows to Melt Away Stress
Nothing says “I’m off-duty” like losing yourself in someone else’s drama. But let’s be real—choosing the right show after a brutal shift is an art. You need something that’s engaging but not too intense, funny but not brain-dead, and most importantly, not likely to trigger flashbacks to your day job.
- Comedies to Lift Your Spirits:
- “Schitt’s Creek”: A small-town comedy that’s big on laughs and heart.
- “Brooklyn Nine-Nine”: Light, funny, and easy to binge, with just the right amount of chaos.
- “Parks and Recreation”: Because sometimes you just need to watch someone love their job a little too much.
- Feel-Good Dramas:
- “The Great British Bake Off”: It’s a competition, but the stakes are low, and the accents are soothing.
- “This Is Us”: Perfect for when you need a good cry but want to feel uplifted afterward.
- “Call the Midwife”: Yes, it’s healthcare, but with a vintage vibe and way more tea breaks.
- Guilty Pleasures:
- “The Bachelor/Bachelorette”: No brainpower required—just sit back and enjoy the drama.
- “Selling Sunset”: Beautiful people, beautiful homes, and zero chance of real estate being as stressful as nursing.
- “90 Day Fiancé”: Because other people’s problems are way more entertaining than yours.
Streaming Hacks for Nurses:
- Nurse Discounts: Some streaming services offer discounts for healthcare workers—check out Hulu, Disney+, and Amazon Prime for deals.
- Watch Party Apps: Share the fun with fellow nurse friends who are also unwinding post-shift. Apps like Teleparty (formerly Netflix Party) make it easy to watch together, even from afar.
DIY Spa Treatments Tailored for Tired Nurses
When the hospital’s harsh lights and constant alarms start to feel like they’ve been tattooed on your soul, it’s time to bring out the big guns: DIY spa treatments. Here’s how to pamper yourself without stepping foot outside your home.
- Soothing Bath Soaks:
- The Classic Epsom Salt Bath: Add a few drops of lavender or eucalyptus essential oil, and let the magnesium work its magic on your sore muscles.
- Milk and Honey Bath: Mix a cup of milk (or oat milk if you’re fancy) with a few tablespoons of honey for skin as soft as a baby’s bottom.
- Coconut Oil and Rose Petal Bath: Melt half a cup of coconut oil, add a handful of dried rose petals, and soak in the decadence.
- Face Masks for All Skin Types:
- Oatmeal and Honey Mask: Perfect for sensitive skin, this mask is both soothing and moisturizing.
- Avocado and Yogurt Mask: Hydrating and nourishing, this one’s a treat for dry or tired skin.
- Activated Charcoal and Clay Mask: Detoxify and refresh with this deep-cleaning mask, great for those long days in a mask (thanks, N95s).
- Foot Care Essentials:
- Peppermint Foot Soak: Combine warm water, Epsom salts, and a few drops of peppermint oil. Soak your feet while watching TV, and feel the stress melt away.
- DIY Foot Scrub: Mix sugar, coconut oil, and a few drops of peppermint or lavender essential oil. Scrub your feet to remove dead skin and refresh those overworked toes.
- Moisturizing Foot Balm: Slather on a thick layer of shea butter or a heavy-duty foot cream, then put on cozy socks to lock in the moisture.
- Massage Techniques:
- Neck and Shoulder Relief: Use a tennis ball or a foam roller to gently roll out knots in your neck and shoulders.
- Foot Massage Tools: Invest in a foot roller or simply roll a tennis ball under your feet to relieve tension.
- DIY Back Massage: If you don’t have a partner on hand, try using a foam roller or even a rolling pin to work out those kinks.
Nourishment for Body and Soul: Easy, Comforting Meals
You’re tired. You’re hungry. But the thought of cooking a full meal? No, thank you. Here’s how to nourish your body without exhausting your soul.
- Quick and Easy Recipes:
- One-Pot Pasta: Throw pasta, water, veggies, and sauce ingredients in one pot, and let it cook while you relax.
- Sheet-Pan Meals: Toss chicken, veggies, and seasoning on a baking sheet, pop it in the oven, and come back to a full meal with minimal cleanup.
- Microwave Mug Meals: From mac and cheese to brownies, there’s a whole world of quick, single-serving recipes out there.
- Comfort Food Reimagined:
- Zoodle (Zucchini Noodle) Alfredo: Swap out pasta for zoodles and indulge in creamy Alfredo without the carb coma.
- Sweet Potato Nachos: Sweet potato rounds topped with your favorite nacho toppings—comforting and packed with nutrients.
- Greek Yogurt Mac and Cheese: Substitute heavy cream with Greek yogurt for a healthier, protein-packed version of this classic dish.
- Mindful Eating Tips:
- Chew Slowly: Focus on the texture and flavors of your food. Not only does this help with digestion, but it also makes your meal more satisfying.
- Savor Every Bite: Make a habit of putting your fork down between bites. It slows you down and helps you truly enjoy your meal.
- Hydrate: Don’t forget the importance of water! Keep a big water bottle nearby and aim to finish it before bed.
The Ultimate Relaxation Techniques
Sometimes, food and Netflix aren’t enough to shake off the day’s stress. When you need a little extra help unwinding, try these techniques.
- Guided Meditation and Breathing Exercises:
- Apps to Try: Insight Timer, Calm, and Headspace offer free guided meditations tailored to relaxation and stress relief.
- Breathing Exercises: Try the 4-7-8 method—inhale for 4 seconds, hold for 7, and exhale for 8. Repeat until you feel your heart rate drop and your mind quiet.
- Gentle Yoga or Stretching Routines:
- Bedtime Yoga: Search YouTube for quick bedtime yoga routines that target tension in your back, neck, and shoulders—areas that often bear the brunt of a long shift.
- Morning Stretches: Even if you’re not a morning person, a 5-minute stretching routine can do wonders for setting a calm tone for the day ahead.
- Sleep Rituals for Better Rest:
- Establish a Routine: Try to go to bed at the same time each night, even if your shifts vary. A consistent sleep routine helps signal to your body that it’s time to wind down.
- Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains and a white noise machine if you’re a light sleeper.
- Unplug Before Bed: Turn off your phone or put it on Do Not Disturb mode at least 30 minutes before sleep. The blue light from screens can mess with your circadian rhythm.
Mental Health Check-In
Taking care of your mental health is just as important as physical relaxation. Here are a few ways to make sure your mind gets the TLC it needs.
- Journaling for Emotional Release:
- Gratitude Journaling: Write down three things you’re grateful for after each shift. It’s a simple way to shift your focus from what went wrong to what went right.
- Stream-of-Consciousness Writing: Set a timer for 10 minutes and just write. Don’t worry about grammar or structure—this is all about getting your thoughts and feelings out on paper.
- Connecting with Support Networks:
- Call or Text a Friend: Sometimes, you just need to vent to someone who gets it. Reach out to a fellow nurse, friend, or family member to share your day.
- Join Online Communities: There are tons of Facebook groups and online forums where nurses connect and support each other. Sometimes, just knowing you’re not alone can make all the difference.
- Unplugging from Work:
- Set Boundaries: When you’re off the clock, be off the clock. Try not to check work emails or think about the shift ahead. Your downtime is sacred—protect it fiercely.
- Digital Detox: Take a break from social media, especially if you’re following accounts that stress you out. Follow accounts that bring joy, humor, or inspiration instead.
Pampering Yourself – Treat Yourself Because You Deserve It
Sometimes, self-care means indulging a little (or a lot). Here’s how to spoil yourself, because let’s be honest—you’ve earned it.
- Indulge in Your Favorite Treats:
- Chocolate Therapy: There’s a reason chocolate is the go-to comfort food. Don’t just eat it—savor it. Let it melt in your mouth and enjoy every second.
- Gourmet Coffee: Treat yourself to a fancy coffee at home. Invest in a French press or a milk frother to take your caffeine game to the next level.
- The Perfect Book or Movie: Allow yourself to get lost in a good book or movie—something that’s purely for your enjoyment, with no educational value required.
- Retail Therapy (on a Budget):
- Online Shopping: Who doesn’t love getting a package in the mail? Browse sales or shop for that perfect item you’ve been eyeing. Just make sure it’s something that brings you joy or comfort.
- Nurse Discounts: Remember to check for healthcare worker discounts! Many retailers offer special deals for nurses, especially on clothing and self-care products.
- Splurge on a Professional Treatment:
- Massage Therapy: If you can swing it, book a professional massage. Focus on your most stressed-out areas, like your neck, shoulders, and lower back.
- Facials and Skincare Treatments: Sometimes, it’s worth it to let a pro handle things. A good facial can do wonders for your skin and your spirit.
- Mani-Pedi: Get those hands and feet pampered! Whether you go for a bold color or a classic look, taking care of your nails can make you feel polished and put-together, even in scrubs.
Wrapping it All Up: Embracing Self-Care as a Nurse
Taking care of yourself isn’t a luxury; it’s a necessity. You spend your days caring for others—now it’s time to care for yourself. Whether you choose to binge-watch your favorite shows, soak your feet in a peppermint bath, or simply curl up with a good book and a cup of tea, remember that these moments of relaxation are what fuel your ability to keep doing the incredible work you do.
So, next time you get home from a shift that leaves you feeling like you’ve been run over by a gurney, remember this: You deserve this time. You’ve earned it.
And if you’re looking to add a little more comfort and style to your Nurse Night In, head over to That Nurse Life for some cozy apparel, or pick up some study materials to make sure you’re ready to crush your next shift. Your self-care starts here, and we’ve got just what you need to make it happen.
